When your appetite is low but you know you need protein, simple is best. Here are 30 quick options—most require zero cooking. Bookmark this page for those days when eating feels like a chore.
Daily target: Aim for 60-100g protein. That's roughly 3-4 items from this list across your day.
Zero Cooking Required
Greek yogurt (plain, single serve)
15-17g
Cottage cheese (1 cup)
25-28g
String cheese (2 sticks)
14g
Deli turkey/chicken (4 oz)
20g
Hard-boiled eggs (2)
12g
Protein shake (premade)
20-30g
Beef jerky (1 oz)
10-12g
Tuna pouch
16-20g
Edamame (shelled, 1 cup)
17g
Rotisserie chicken (4 oz)
28g
5 Minutes or Less
Scrambled eggs (2)
12g
Protein smoothie (scoop + milk + fruit)
25-35g
Deli meat + cheese roll-ups
20g
Greek yogurt + protein powder mixed in
35-40g
Cottage cheese + fruit
25g
Tuna salad on cucumber slices
20g
Chicken salad (premade) on crackers
18-22g
Microwave turkey meatballs
15-20g
Smoked salmon on cream cheese
15g
Overnight oats with protein powder
30g
Easy Meals (10-15 min)
Grilled chicken breast (4 oz)
35g
Shrimp sautéed in garlic (6 oz)
36g
Salmon fillet (4 oz)
25g
Turkey burger patty (no bun)
22g
Steak (4 oz sirloin)
30g
Egg white omelet (4 whites + veggies)
14g
Canned chicken + mayo + celery
25g
Ground turkey stir-fry
25-30g
Baked cod (6 oz)
35g
Protein pancakes (mix)
20-25g
Sample Day: 80g Protein
Here's what hitting your target could look like:
Morning: Greek yogurt + protein powder
35g
Midday: String cheese + deli turkey
25g
Evening: 3 oz grilled chicken
25g
That's 85g of protein with minimal effort. Adjust based on your appetite and needs.
Pro Tips
- Prep on good days: Hard-boil eggs, portion rotisserie chicken, make protein balls when you have energy
- Stock easy options: Keep Greek yogurt, string cheese, deli meat, and protein shakes on hand always
- Protein first: When you do eat, start with protein before anything else
- Don't skip: Even a small protein snack beats nothing—don't let perfectionism stop you