“I don’t know how to cook”
“I don’t have time to cook”
If this is you... This article is for you.
“Where can I get more protein?” usually comes after the first question “What do I eat to lose weight?”
Here’s a quick recap of the What Do I Eat article where I answer the first question:
Step 1- Fill Your Stomach (with lower calorie foods)
- Water
- Protein
- Fiber
Step 2 - Healthier Alternatives (for carbs and fat)
Step 3 - Stick to Meals
- Eat balanced meals to help you avoid snacking
For protein, I mention foods like:
- Chicken, turkey, fish, eggs
- Beef, lamb, bison, veal, goal, pork
- protein shake, jerky, eggs, protein bars
By this point in our nutrition check-in meeting, my client’s eyes glaze over, motivation drops, and hope is sucked out of the room.
They either say,
“Coach, I don’t know how to cook” or “I don’t have time to cook”
Here are the options I share.
A. High protein options from restaurants
B. Quick picks from grocery stores
C. Handy protein snacks
High Protein Options From Restaurants
If you’re not cooking, you’re buying your food from a restaurant.
And almost every restaurant has higher protein food options.
Let’s cover the most common ones.
Fast Food
- Double or triple your meat
- Add as much free vegetables as you can
- Cut the carbs and fat portions by at least half
If it’s a burger joint,
- Add more burger patties or whatever meat you choose
- Extra nuggets can also work, grilled is preferred
- Add more lettuce, tomato, onion, other veggies (if they’re free)
- Cut out the bun or eat half the fries
- Water, no calorie soda, or diet soda
If it’s a sandwich spot,
- Add more chicken, turkey, ham, beef, etc…
- Ask for more lettuce, tomato, onion, other veggies
- If it’s a footlong or large sandwich, eat half of the bread
- Skip the chips or cookies and add fruits if you’re still hungry
If it’s a meat and rice fast casual (teriyaki bowl)
- Double the meat on your bowl
- Or order the plate and eat half the rice or carbs
- Add veggies and use minimal sweetening sauce (hot sauce for the win!)
Restaurants
Most sit down restaurants will have this type of option…
A plate option with your choice of meat, carbs and vegetables.
Whether it’s barbeque, mexican, asian, or middle eastern..
- Skip the free dinner rolls, chips, or appetizers
- Order the plate where you can see the whole intact protein
- Eat half or less of the carbs (You get bonus points If you choose more natural carb options, like potato, rice, beans)
Quick picks from grocery stores
Ready to Eat
Most grocery stores have ‘Ready to eat’ sections.
I’ll be surprised if you can’t find a cooked whole rotisserie chicken.
For those of you that don’t want to get your hands dirty..
They scraped the meat off the bones and put it in a container.
They might have other selections like turkey, ham, beef, or ribs.
But avoid heavy sauce and marinated meats.
Pair this with a potato you can cook in your microwave. Viola!
Packaged Food
*Disclaimer - these options are for when you’re in a pinch for time.
Deli Meat
Look for options that have less preservatives, nitrates and fats.
You can look for the healthiest option but at the end of the day it’s processed and preserved.
Pair this with a fruit or packaged salad and it’ll hold you over until dinner.
Canned Fish
Tuna, salmon, anchovy, mackerel, sardines, etc…
It might come with crackers or you can pair it with some fruits or potato salad.
‘Heat and Eat’ Meats
Microwaveable packaged meats likely have preservatives and high calorie sauce (hopefully on the side)
Ditch the sauce for your own low calorie hot sauce.
Add a small portion of potatoes or rice and that’s a solid quick meal.
Remember, these are backup plans. Please don’t rely on them for too long.
Handy Protein Snacks
Beef Jerky
They're a decent source of protein but do have some carbs and fats.
Sodium is generally high in jerky, so take caution if you already have a high sodium diet.
I personally make sure to drink more water and make use of the sodium. (Great for a hiking snack!)
Protein Bar
Most “health” bars have more carbs and fat, but are low in protein.
Thanks to capitalism, more people like us are asking for higher protein and companies are listening!
These are the brands I personally eat, but there are plenty of other good choices.
- Quest Nutrition
- Pure Protein
- Barbells Protein Bars
Greek Yogurt
Other yogurt choices can also have protein, but they also have more lactose, carbs and fat.
For my lactose intolerant friends, greek yogurt can have less dairy from their straining process.
I’d give it a try when you don’t have plans in public.
My personal favorite is Oikos Triple Zero Vanilla.
I’ll eat it with some apples, blueberries (and don’t tell anybody, sometimes cereal)
Cottage Cheese
Cottage cheese has been a popular health food since before I was born!
There are low fat and low carb options which pair well with fruits or granola.
I personally haven’t eaten much of it but many love it!
Cheese
Cheese can be a high protein snack but the fat content is usually higher than protein.
I’d personally save for ‘no other options’.
Where do you go from here?
If you’re following the guideline in our What Do I Eat article for weight loss…
You can look to fiber or come back to it after you work on Step 2 and 3.
Step 1- Fill Your Stomach (with lower calorie foods)
- Water
- Protein
- Fiber
Step 2 - Healthier Alternatives (for carbs and fat)
Step 3 - Stick to Meals
- Eat balanced meals to help you avoid snacking
If you want this plan to stick, tracking what you eat and your actions is necessary and helpful to keep you track.
I write about this in the How to Use Accountability to Reach Your Goal Article
Our members find it helpful to work with a coach to keep them accountable, have a quick source of information and a plan to reach their goals.
If it’s time you invested in yourself and a coach, click that link below and let’s get you fit!
