The tinned fish craze is worth checking out for more than the trend points. Canned sardines, for instance, are a tasty toast topper that delivers about 11g per half can; you’ll also get selenium for immunity support, choline to support brain health and electrolytes like potassium and magnesium to help offset the sodium content in some varieties.
Nutrition facts (per 1/2 can): 96 cal, 5g fat, 141mg sodium, 0g carb, 0g fiber, 11g protein
Try treating ricotta as more than a supporting actor in recipes. A half cup of part-skim ricotta packs 14 grams of protein, plus calcium and vitamin D (which need one another for optimal absorption).
Nutrition facts (per 1/2 cup serving): 171 cal, 9g fat, 123mg sodium, 6g carb, 0g fiber, 14g protein