In recent times, grocery shopping has taken on the attributes of a genuine science. It’s no longer just about placing familiar items in your cart that would normally be consumed within the upcoming days. Instead, there’s a delicate equilibrium to strike between perishable goods, like strawberries prone to quick spoilage, and enduring products that can endure until your next shopping excursion. Selecting the appropriate long-lasting protein option to purchase adds an extra layer of complexity to this process.
The positive aspect is that the process of choosing durable protein options doesn’t result in any significant limitations. Beyond their prolonged freshness, these choices open up opportunities to infuse your meals with vibrancy and variety, which is especially crucial given the rather mundane state of affairs recently. Here, we present a selection of the finest enduring protein sources to include in your shopping list, ensuring a stock of nourishing meals for weeks to come.
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High Protein Foods With Long Shelf Life
During times of crisis, the significance of maintaining a balanced diet becomes exceptionally paramount. Your requirement for essential nutrients to remain alert and physically fit becomes more pronounced, with protein emerging as a crucial energy source that demands attention.
Protein is a fundamental component present in every cell of your body, underscoring the importance of consuming an adequate amount each day. Its role extends to cell repair, cell generation, and the overall maintenance of bodily health.
The ideal quantity of protein you should consume daily hinges on several variables, encompassing factors such as your age, weight, and activity level. As a general guideline, you can calculate your protein intake by multiplying your weight in pounds by 0.36, which provides an estimate of the grams you should aim for. Alternatively, utilizing a Dietary Reference Intake calculator can assist in precisely determining the protein and other nutrient requirements specific to your body. If you want to know what are the best survival foods with a long shelf life then check out my recent article Survival Foods With Long Shelf Life ( Top 36 ).
1. Nuts
Indulging in a cup of mixed nuts can supply your body with over 20 grams of protein, rendering them a delectable option for achieving your daily protein target. A medley of peanuts, walnuts, almonds, cashews, pistachios, and an array of other nuts readily available on grocery shelves offers an excellent array of protein sources.
However, it’s worth noting that nuts carry a higher fat content, which contributes to their slightly shorter shelf life compared to other non-perishable goods. While relying solely on nuts might not be advisable for a prolonged emergency food stockpile, particularly for extended periods, incorporating them as a supplement could be a prudent choice. If you’re accustomed to consuming nuts regularly, considering the inclusion of an extra can or two in your provisions could prove beneficial in unforeseen circumstances. If you want to keep your avocados fresh for a longer time then check out my recent article Should Avocado Be Refrigerated? ( How To Store Them ).
2. Sardines
Canned fish stands out as a reliable and budget-friendly choice, offering a practical means to attain the nutritional advantages associated with fish. Unlike fresh fish, canned varieties possess an extended shelf life, making them a valuable addition to your pantry. While tuna often comes to mind, it’s essential not to overlook sardines as a commendable canned fish option.
Sardines can be prepared much like a traditional tuna sandwich, embellished with a touch of mayo, celery, and perhaps a creative twist involving chopped apple, grapes, or oranges. Alternatively, they can serve as an excellent protein source for salads. Noteworthy for their sustainability, sardines present an abundance of omega-3 fatty acids, vitamin D, and other vital nutrients, all while delivering an exquisite taste.
Additional canned fish that warrant recognition include mackerel, salmon, and the perennial favorite, tuna. If you want to know the shelf life of Avocado Oil then check out my recent article Shelf Life Of Avocado Oil ( Is It Rancid? ).
3. Beans
Beans, a well-known staple within the prepper community, naturally make the list. Available in both canned and dry forms, beans of various types stand as an excellent protein source. With their impressive versatility and longevity, beans are a favored choice.
When stored in mylar bags alongside oxygen absorbers, dry beans exhibit remarkable durability, with the potential to remain viable for over 20 years or more. This enduring quality further solidifies their status as a reliable and enduring addition to any emergency food stockpile.
4. Pulses
Dry peas, chickpeas, lentils, and various types of beans have held their status as protein staples across the globe for millennia. These pulses deliver a potent combination of plant-based protein and fiber, offering a cost-effective solution to ensure your family’s satiety and well-being. Their ability to remain shelf-stable and nutritionally rich, coupled with their remarkable versatility, designates them as indispensable components when seeking convenient protein sources.
Dried peas, chickpeas, lentils, and beans are available in both dried and canned formats, each offering unique advantages. For canned beans, it’s advisable to rinse them with water to reduce sodium content. They can be seamlessly integrated as meat substitutes or complementary additions, whether in soups, salads, or creative culinary experiments. An easy yet satisfying salad can be concocted by pairing beans with sardines, drizzling olive oil and balsamic vinegar, and adding a touch of salt.
For heartier meals, consider substituting pulses for beef in your next chili or elevating the protein quotient of your salads by incorporating these versatile legumes.
5. Freeze Dried Meats
It’s likely you’re aware that meat is rich in protein. While fresh meat serves its purpose for daily consumption, it’s important to consider longer-lasting options for your emergency food reserves. If you’re aiming to include protein-rich meat choices in your stockpile, prioritize the inclusion of ample freeze-dried meat products.
6. Lentils
Lentils stand as a remarkable protein source, having a substantial nutritional value. When stored in a mylar bag alongside an oxygen absorber, lentils can maintain their quality for over 20 years. However, it’s worth noting that extended storage periods might lead to slight hardening, necessitating longer cooking times to achieve optimal texture and taste.
7. Pistachios
Nuts provide yet another reliable choice for shelf-stable, protein-rich snacks. This group of snacks offers a spectrum of plant-based protein, along with the benefits of heart-healthy fats, fiber, and various essential nutrients. One of the spotlighted varieties, pistachios, furnishes a substantial plant protein content of 6 grams per serving, placing them among the leading protein-packed nut options. The versatility of pistachios is a key highlight; they function as wholesome and satiating snacks, can be used as toppings for salads or oats, and seamlessly blend with fresh or dried fruits to amplify nutritional value.
8. Peanut Butter
Peanuts are renowned for their elevated protein content, making peanut butter a predictable protein source as well. A standard serving of two tablespoons of peanut butter typically provides around 8 grams of protein. The flexibility of peanut butter is a notable advantage; it can be savored directly from the jar, spread onto bread, or integrated into beloved baking recipes.
When assembling your emergency food supplies, it’s prudent to explore peanut butter powder. This alternative has an extended shelf life, adding an extra layer of practicality and longevity to your provisions.
9. Wheat Berries
Wheat berries hold a surprising nutritional secret a mere 1/4 cup of these grains contain a notable 6.5 grams of protein. Even more encouraging is the fact that wheat berries can be preserved for an astonishing 20+ years when stored within a mylar bag accompanied by an oxygen absorber. This remarkable longevity makes them a valuable addition to your emergency food supply.
10. Cheese Crisps
Including shelf-stable cheese crisps, essentially a product of baked cheese, is a smart move for enhancing your pantry reserves. These crisps serve as fantastic options for both children’s lunches and adult snacking. Notably, well-received brands like Whisps Cheese Crisps craft their products exclusively from 100% cheese, ensuring authenticity and quality. These crisps not only offer a delightful and satisfying snack but also provide a protein-rich component that complements salads and various types of soups, whether they are canned or homemade. Each serving yields around 10 grams of protein, making them a substantial nutritional boost. Available in diverse blends and flavors, such as Parmesan and Cheddar, cheese crisps offer an array of choices to suit different preferences.
12. Powdered Eggs
Eggs are naturally rich in essential nutrients, prominently protein. However, fresh eggs don’t fit well into an emergency food stockpile due to their limited shelf life. The good news is that powdered eggs offer a practical solution, providing the convenience of egg-based nutrition. With powdered eggs at your disposal, preparing a range of delectable recipes, spanning from breakfast options to sweet desserts, becomes an uncomplicated endeavor.
13. Protein Powder
Protein powder offers a valuable protein source; however, its shelf life is limited to approximately 1-2 years under optimal conditions, typically around 70 degrees Fahrenheit and in a dim environment. It’s important to note that protein powders, regardless of type, aren’t suitable for packaging in mylar bags. While protein powders deliver convenient protein intake, their longevity isn’t as robust.
Nonetheless, if you regularly incorporate protein powder into your routine, it’s advisable to keep a primary container and a few backups on hand. By adhering to proper rotation practices and replenishing older stock with fresh supply, you can effectively utilize them within the 1-2 year timeframe. Avoid freezing protein powder, as it can adversely affect its quality.
14. Hemp Seeds
Hemp seeds serve as an excellent enhancement for yogurt, oats, or smoothies, offering a wealth of nutritional benefits. What makes these diminutive seeds truly remarkable is their exceptional nutrient density – a mere 3 tablespoons provide an impressive 10 grams of protein, 3 grams of fiber, and 12 grams of healthy fats. This concentrated nutritional profile is quite remarkable given the small serving size. While hemp seeds are technically shelf-stable, prolong their shelf life by storing them in the refrigerator or freezer.
In addition to hemp seeds, consider incorporating chia seeds and flaxseeds into your pantry essentials. These two healthy seeds are perfect for stirring into oatmeal or adding to smoothies, further enriching your nutritional repertoire.
15. Canned Tuna
Virtually any pantry across America is likely to reveal a can of tuna. This versatile ingredient serves a dual purpose – as a common choice for everyday consumption and as a protein-rich staple for survival food supplies. Typically having a shelf life of 3 to 5 years, canned tuna requires frequent rotation to ensure freshness. It can be savored directly from the can, employed to craft tuna salad, or combined with noodles to create a casserole. Depending on the brand, a single can of tuna can yield more than 20 grams of protein, making it a valuable addition to your provisions.
16. Powder Eggs
Powdered eggs, whether freeze-dried or dehydrated and ground into a powder, emerge as a superb protein source. These products offer a convenient and versatile solution for boosting protein intake. Notably, freeze-dried powdered eggs possess an exceptional shelf life, with the potential to endure for more than 20 years. This longevity solidifies their status as a reliable and enduring addition to your emergency food supplies.
17. Jerky
Jerky isn’t exclusively reserved for road trips; it serves as an ideal, on-the-go option for obtaining quality protein, along with other essential nutrients. Whether you opt for beef, chicken, salmon, tuna, turkey, or a range of other choices, jerky is a convenient and resilient protein source. Its portability and durability make it an attractive option, providing a satisfying and nourishing snack for various occasions.
18. Survival Shakes
Protein shakes have gained popularity among individuals who frequent the gym due to their convenience and delightful taste, offering a swift and flavorful means of incorporating protein into your dietary regimen.
19. Powder Cheese
Powdered cheese is available in a diverse range of varieties, each offering varying levels of protein content. This discrepancy becomes particularly pronounced with powder cheese, where protein content can differ. For instance, the Hoosier Hill Farms White Powder Cheese contains 2 grams of protein per tablespoon, serving as a starting point for calculations.
Freeze-dried powdered cheese showcases remarkable durability, having a shelf life of 10-20+ years when properly stored in a mylar bag accompanied by an oxygen absorber. This extended longevity further underscores the utility of powdered cheese as a versatile and lasting addition to your emergency food supplies.
20. Powder Milk
Powdered milk offers an astonishing 23 grams of protein per cup, making it an extraordinary protein source. This significant protein content is indeed remarkable. For prolonged preservation, store non-fat powdered milk within mylar bags accompanied by an oxygen absorber, which can extend its shelf life to 10-20 years.
21. Popcorn
Popcorn has a multitude of nutritional advantages, making it a standout addition to your emergency food supplies. Alongside these benefits, a 3.5oz serving of popcorn delivers approximately 13 grams of protein, which is particularly noteworthy. The good news continues, as popcorn can be stored for extended periods in a mylar bag without requiring an oxygen absorber. If by chance you do include an oxygen absorber, there’s no need for concern. Should the popcorn fail to pop, a brief soak in water will effectively remedy the situation and have it popping just as it should.
