Protein Without Cooking
A simple, real-life guide for busy women.
If getting enough protein feels hard, this guide is here to make it easier - not perfect. You don’t need more recipes or motivation. You need fewer decisions.
The goal: add protein with minimal effort, especially on busy days.
Grab-and-Go Proteins (Zero Prep)
I like to keep 1-2 on these on hand, especially when traveling!
Ready-to-drink protein shakes
Protein powder (water, milk, coffee, or smoothies)
Protein bars
High-protein yogurt drinks
Fridge Staples (No Cooking Required)
Easy to pair with fruit or crackers
Greek yogurt (plain or flavored)
Cottage cheese
No-Cook Proteins
Minimal effort, maximum usefulness!
Rotisserie chicken
Pre-cooked grilled chicken strips or steak strips (usually in the frozen section)
Deli turkey or chicken
Ham slices
Hard-boiled eggs (store bought works, too!)
Low-Cook Proteins (5–10 Minutes)
For when you have a little energy.
Scrambled eggs
Egg whites (carton)
Breakfast sausage links or patties
Turkey bacon
Chicken sausage
Fast Proteins (Minimal Thinking)
Shelf-stable or quick to prepare.
Tuna packets or cans
Salmon packets
Frozen shrimp (cooks in minutes)
Plant-Based & Dairy Options
Great for variety or mixed households.
Edamame (frozen or snack packs)
Tofu (baked or air-fried counts)
Tempeh
Lentils (canned)
Chickpeas (canned)
Protein-enriched pasta
Soy or pea-protein yogurt
Bonus Protein! (Add, Don’t Overhaul)
Use these to increase protein in meals you already eat.
Collagen powder (coffee or smoothies)
Egg whites added to oatmeal or eggs
Greek yogurt mixed into sauces or dips
Cottage cheese blended into soups or pasta sauce
Hemp seeds or chia seeds
Nut butters
Ultra-filtered milk
Family-Friendly Proteins
One meal everyone can eat (or adapt).
Taco meat (ground beef, turkey, or chicken)
Meatballs (fresh or frozen)
Chicken nuggets
Burgers or burger patties
Pulled pork or chicken
Pasta with meat sauce or protein pasta
-PRO TIP: Cook a big batch of ground beef and/or ground turkey and leave it PLAIN. Then you can use it throughout the week (add taco seasoning for taco night, add it plain to pasta and red sauce, or throw it on some nachos, etc)
When Nothing Sounds Good
These still count. :-)
A protein shake + fruit
Yogurt + granola
Cheese + crackers
Deli meat roll-ups
Eggs and toast
Leftovers
Helpful Reminders
Protein doesn’t need to be perfect
Repeating meals saves energy - it’s efficient, not boring.
If nutrition feels hard right now, you’re not behind. You’re just tired.
Start with easy.
Xo,
Katy
