As a dedicated meal prepper, I usually spend my Sundays preparing a batch of chicken breasts, sweet potatoes, and green beans using my reliable pellet smoker. I then store these nutritious meals in the fridge and portion them out throughout the week to ensure I stay on track with my macro-friendly eating habits. Occasionally, Ill also slow cook a large pot of beans to enjoy over the days. Recently, however, I found myself pondering a question while shopping in the canned food aisle at the grocery store: could I create a series of high-protein, low-calorie lunches exclusively from canned foods?

Curious to find out, I decided to embark on a one-week experiment in which every lunch I consumed would be sourced entirely from canned goods. This meant no fresh meats or produce, no frozen vegetablesjust tinned food. Heres a detailed account of my experience and what I discovered throughout the week.

The Advantages of Canned Food Meal Prep

Canned food boasts a variety of underrated benefits that can simplify meal prep:

  1. Unmatched Convenience: Canned food epitomizes convenience. The contents are typically pre-cooked and pre-chopped, making the preparation process as simple as opening a can, dumping the contents into a bowl or pan, warming them up, and voil! This can significantly reduce meal prep time, which is a huge advantage for busy individuals.
  2. Long Shelf Life: One of the standout features of canned food is its impressive shelf stability. Unlike fresh produce, which can spoil in a matter of days, canned goods can last in your pantry for a year or longer, providing peace of mind knowing you have backup meals on hand for hectic weeksor even unexpected global events.
  3. Affordability: Canned foods are often very budget-friendly. For instance, a can of tuna typically costs less than a dollar while containing around 27 grams of protein. Canned vegetables also come at an economical price point. When considering the time saved on preparation and the reduced risk of food waste, canned goods can be an especially wise financial choice.
  4. Macro-Friendly Options: I discovered that it is absolutely possible to create meals that are high in protein, low in fat, and moderate in carbohydrates using only canned foods. For example, combinations like canned chicken with black beans and corn or canned tuna paired with potatoes and peas can deliver balanced nutrition.
  5. Retained Nutritional Value: Contrary to the common misconception that canned foods lack nutritional value, the canning process generally preserves most nutrients, despite some minor losses in water-soluble vitamins like vitamin C. Thus, canned foods can still contribute to a nutritious diet.

Challenges of Canned Food Meal Prep

While canned foods have numerous advantages, there are also some downsides to consider:

  1. High Sodium Content: A significant drawback is that many canned foods are high in sodium, which is often used for preservation and flavor. During my week of eating solely canned meals, I experienced noticeable water retention, which affected my comfort level. Thankfully, reduced-sodium or no-salt-added options are available, and rinsing canned foods can help reduce their sodium levels by up to 40%.
  2. BPA Concerns: Another issue that may arise with canned foods is the potential presence of BPA (bisphenol A), a chemical commonly used in can linings and associated with various health risks. Although many manufacturers have phased out BPA linings in response to consumer concerns, some brands may still use them, so its wise to check product labels or company websites for safety information.
  3. Taste and Texture Limitations: While I enjoyed the flavor of canned green beans and corn, other items like canned chicken and potatoes left much to be desired. The texture and taste were often reminiscent of cat food, which is not exactly appealing. However, spices and sauces, such as Franks Hot Sauce, can enhance the overall flavor and make these meals more enjoyable.

Three Simple, Macro-Friendly Canned Food Recipes

Throughout my week-long experiment, I created a few straightforward canned food recipes that I found particularly satisfying:

Chicken, Green Bean, and Potato Bowl

Ingredients:

  • 2 cans of 5-ounce chicken breast
  • 1 can of sliced white potatoes, rinsed and drained
  • 1 can of green beans, rinsed and drained
  • Ground pepper and onion powder to taste

To prepare, simply combine all the ingredients in a bowl and season as desired. This dish can be enjoyed cold or warmed up, depending on your preference.

Macros: Carbs: 55g, Fat: 5g, Protein: 52g, Total Calories: ~473, Cost: ~ $6

Southwest Chicken Bowl

Ingredients:

  • 2 cans of 5-ounce chicken breast, drained
  • 1 can of black beans, rinsed and drained
  • 1 can of corn, rinsed and drained
  • 1 can of diced tomatoes with green chili
  • Chili powder to taste

Mix the beans, corn, and tomatoes in a bowl until well combined, then portion out 200 grams of the mixture into another bowl. Top with chicken and season with chili powder and hot sauce. This dish can be served on its own or wrapped in a tortilla.

Macros: Carbs: 20g, Fat: 5g, Protein: 49g, Total Calories: ~320, Cost: ~ $6

Tuna and Chickpea Mix

Ingredients:

  • 1 can of 5-ounce tuna packed in water, drained
  • 1 can of chickpeas, rinsed and drained
  • 1 tbsp of light mayo
  • Parsley for garnish

Combine tuna, half of the chickpeas, light mayo, and parsley in a bowl and mix well. Adding Franks Hot Sauce can enhance the flavor. This dish was surprisingly filling, likely due to the fiber from the chickpeas. To add more calories, I paired this with an apple.

Macros: Carbs: 22g, Fat: 6g, Protein: 32g, Total Calories: ~270, Cost: ~ $2

The Conclusion: Canned Foods as a Backup, Not a Staple

Reflecting on my week of consuming canned-food-only lunches, I came to a conclusion: while canned foods offer undeniable convenience, cost-effectiveness, and nutritional benefits, I wouldnt base my entire diet around them. However, I do plan to keep my pantry stocked with canned goods as a quick and easy option for those times when my weekly meal prep falls short or life gets unexpectedly hectic. Canned foods can be a valuable asset in maintaining a nutritious diet, even amidst the chaos of daily life.