If you’ve ever felt like hitting your protein target means living in the kitchen, I’ve got good news: it doesn’t.
You don’t need gourmet recipes. You don’t need to weigh every gram. You just need a few easy go-tos that you can grab when the day’s already gone sideways.
Here are my chaos-proof favourites no faff, no blender to wash, no excuses:
1. Greek Yogurt
150g pot = around 15g protein. Eat straight from the pot, add berries if you’re feeling fancy.
2. Boiled Eggs
Two eggs = about 12g protein. Batch boil half a dozen on Sunday and you’re set for the week.
3. Cooked Chicken Strips or Skewers
100g = roughly 25g protein. Perfect cold with salad or eaten in the car between school runs.
4. Protein Coffee
One scoop of protein powder in your morning coffee = 20–25g protein without changing your routine.
5. Tuna Pouches
One pouch = 20g protein. No draining, no smell bomb in the kitchen.
6. Cottage Cheese
200g = 22g protein. Great on your boiler eggs or straight with a spoon. Try adding different spices to liven it up! Works a treat.
7. Edamame Beans
80g = 9g protein. Microwave from frozen in three minutes.
The trick is to keep a few of these stocked at all times so you can hit your target without thinking about it.
In my world, protein happens in two ways: planned and opportunistic. Planned is your gym-day breakfast omelette. Opportunistic is grabbing a Greek yogurt when you’ve got ten minutes before school pickup. Both count.
Hitting your protein doesn’t have to be perfect. It just has to be consistent and when you’ve got quick options in the fridge or cupboard, the chaos doesn’t stand a chance.
Your Turn:
What’s your fastest protein hack? Share it below so we can all steal your idea.