No-cook protein foods to help you hit 100+ grams per day

We need protein to survive and to thrive. The protein you eat builds bones, muscles, cartilage, skin, and virtually all your body parts and tissues. 

Protein also plays a critical part in carrying oxygen in your blood, your metabolic reactions, immune system, and brain function. 

Your body is constantly breaking down and rebuilding new protein. That means you have to eat adequate amounts of protein for your body to function well. 

That all sounds fine, until it’s Wednesday evening, and you still have to finish work, pick up the kids, take care of the dogs, shower, and get dinner on the table. 

In our real, busy lives, how do we take this concept of “prioritizing protein” and make it a real, daily habit? 

This list will get you there. Grab these no-cook, high-protein foods straight out of the fridge or cabinet! Don’t miss my 3-day high-protein zero-cook menu at the end of this post…

Why You Should Care About Protein.

Hitting your daily protein goal will do four things for you:

1. Quicken Your Weight Loss
   Protein increases how satisfied you feel after a meal. It decreases overall calorie consumption, snacking, and as a result, blood sugar spikes! Studies show that increasing protein intake can boost daily calorie expenditure by up to 100 calories. It’s a one-two punch to body fat.
2. Increase Your Lean Muscle
   Protein, when combined with strength training, promotes muscle growth and maintenance. Research indicates that a daily protein intake of around 1.6 to 2.2 grams per kilogram of body weight is optimal for muscle gain. Strong muscles mean a faster metabolism, stronger bones, healthier hormones, and a longer life!
   
3. Improve the Health of Your Heart
   A high-protein diet can help lower blood pressure, LDL cholesterol, and triglycerides. Some studies have shown that individuals on a high-protein diet can see reductions in these markers by approximately 10-15% over several months.
4. Boost Your Bone Density and Kidney Function
   Adequate protein intake supports bone health by increasing calcium absorption and improving bone density, which is crucial as you age. Additionally, protein plays a key role in kidney function by helping to filter waste products from the blood.
5. Balance Hormones in Midlife
   Protein helps regulate hormones that control appetite and metabolism, making it easier to maintain a healthy weight and manage hormonal changes during midlife.During menopause, the decrease in estrogen levels can lead to muscle and bone loss, increasing the risk of osteoporosis. Consuming adequate protein can help mitigate these effects by supporting muscle maintenance and promoting bone density, making it crucial for women navigating peri-and-post menopause.

40 High-Protein, No-Cook Foods

Save this list for your next run to the grocery store: 

Meat & Eggs

• Rotisserie chicken: Rotisserie chicken is in my cart every week. Add it to bagged salads, canned soups, or precooked grains for a no-cook protein boost! 
• Thai-Style Chicken: Packed with flavor and protein, this precooked and saucy chicken contains 23 grams of protein and 180 calories per serving. 
• Sashimi: Fresh sashimi contains 20-25 grams of protein per 100-gram serving! Pair your sashimi with my favorite cucumber salad. 
• Prosciutto: One ounce of prosciutto contains 7 grams of protein. Add it to salads, sammies, or make a charcuterie board! 
• Beef Sausage: I love to add these precooked sausages to boxed soup for added flavor and protein! 
• Hickory Smoked Sausage: Try this brand of fully cooked, organic sausage made from 100% grass-fed beef!
• Kirkland Smoked Pulled Pork: I serve this precooked pork on top of a microwaved sweet potato with slaw and my favorite BBQ sauce. 
• Pork Carnitas: 20 grams of protein never tasted so good! Pile this precooked pork onto corn tortillas with lots of fresh veggies! 
• Epic provisions protein bars: Great for road-trips, these bars have 140 calories and 8 grams of protein. 
• Chomp Beef and Turkey Sticks: You and the kids will love these meaty snacks. Each stick rings up at 90 calories and 9 grams of protein. 
• Kettle Fire Bone Broth Soup: Warm up a mug of bone broth with just 100 calories and a whopping 19 grams of protein per serving! 
• Epic Pork Rinds: When you need a vessel for your hummus or dip, grab these pork rinds. Each serving has only 70 calories but packs in 11 grams protein. 
• Hard-Boiled Eggs: I love this brand of pasture-raised hard-boiled eggs that are already peeled and ready to eat! 

Dairy

• Low-Fat Greek Yogurt: This yogurt makes hitting your breakfast protein goals easy. 1 cup contains 22 grams of protein and 120 calories. 
• Low-Fat Skyr Yogurt: Prefer Skyr yogurt? Try this brand. 1 cup has 14 grams of protein and 100 calories
• Low-Fat Cottage Cheese: Serve up your savory cottage cheese with fruit or on toast. ½ cup has 14 grams of protein and 80 calories
• Park Skim Mozzarella Cheese: Satisfy your cheese cravings with this high protein option. ½ cup, shredded, packs in 12 grams of protein and only 160 calories.
• Low-Fat Kefir: Give your gut a boost with a glass of protein-rich kefir! 1 cup contains 10 grams of protein and 110 calories. 

Supplements

• Collagen: This supplement dissolves in hot liquid and is flavorless. It’s an easy way to add 19 grams of protein to your morning cup of coffee or evening bowls of soup. 
• Protein Powder: Shake your favorite protein powder into ice water or your milk of choice for a fast protein drink in the morning or after a workout.

Beans & Lentils

• Canned Beans: Drain and rinse canned beans, and add them to your soups and salads! ½ cup of canned beans contains 8.5 grams of protein and 120 calories. 
• Canned Lentils: Canned lentils are just as tasty and convenient as their cousins, canned beans! Plus, 4 oz contains 10 grams of protein and 130 calories. 
• Lentil Dal: An easy, packable lunch, this lentil dal can be warmed up in a few minutes. One packet contains 12 grams of protein and 230 calories. 

Grains & Breads

• Purely Elizabeth Oatmeal Cups: You can whip together a hot protein-rich breakfast in 60 seconds. Each oatmeal cup contains 9 grams of protein and 230 calories. 
• Hemp Yeah! Granola: If you prefer a cold breakfast, this granola is your quick fix. Plus, it packs in 11 grams of protein per serving! 
• High Protein Cereal: Pick your favorite cereal from my list! These make breakfast quick and easy. 
• Pre-Cooked Quinoa: This cooked quinoa is ready to serve! One serving contains 190 calories and 7 grams of protein. 
• Quest Protein Chips: A bag of these salty snacks contains 20 grams of protein and only 140 calories!
• Dave’s Epic Bagels: If you’re going to dig into a bagel, pick one that has 13 grams of protein! 

Nuts & Seeds

• Almonds: Boost your lunch with a handful of healthy almonds! A serving has 170 calories and 6 grams of protein.
• Chia Seeds: Just two tablespoons of these little seeds is packed with 4 grams of protein! Throw them in your water or juice, or stir them into sweetened milk to make chia pudding!
• Hemp Hearts: Packed with protein and Omega-3 fatty acids, these nutty seeds are delicious sprinkled on salad, granola, and smoothie bowls. 
• Pumpkin Seeds: Add pumpkin seeds to your salads or pack them as a snack. One serving offers 5 grams of protein!

Fruits & Veggies

• Edamame: Delicious served with fresh herbs and olive oil or simply sprinkled with salt, edamame contains 16 grams of protein and 140 calories per 4 oz serving. This brand can be steamed in a few minutes in the microwave. 
• Snow Peas: These little crunchy snacks contain 2 grams of protein per 1 cup serving. 
• Guava: Just 1 cup of this summery fruit contains 4 grams of protein! 

Vegan

• Tofu: Chop and drop tofu into your soup or broth for added protein! 4 oz offers 9 grams of protein and just 90 calories.
• Soy Yogurt: This delicious vegan “yogurt” contains 15 grams of protein and 120 calories per serving. 
• Soy Milk: Sip on soy milk to boost your daily protein. One cup of soymilk offers up to 9 grams of protein. 
• Pea Milk: Top your cereal or granola with  a cup of pea milk. You’ll add up to 9 grams of protein to your breakfast!

Your No-Cook 3-Day Menu

Hitting your protein goals doesn’t have to be time consuming. Try this menu and give yourself a 3-day getaway from the kitchen. 

Day 1: 118 grams of protein, 1,385 calories

Breakfast: 37 grams protein, 375 calories

• Coffee or tea with 1 scoop Collagen
• 1 cup Low-Fat Greek Yogurt
• 1 cup berries
• ⅓ cup Hemp Yeah! Granola

Lunch: 38 grams of protein and 585 calories

• 1 packet of Lentil Dal
• 1 serving Pre-Cooked Quinoa
• ½ cup diced rotisserie chicken 
• 1 cup of spinach

Dinner: 43 grams of protein, 425 calories

• 1 serving of my pork-loaded sweet potato

Day 2: 120 grams of protein, 1,570 calories

Breakfast: 35 grams of protein, 470 calories

• ½ scoop of Natreve protein powder in ice water
• 1 cup Magic Spoon cereal
• 1 cup soy milk
• 1 cup berries 

Lunch: 40 grams protein, 500 calories

• 100 grams salmon sashimi
• 4 oz Edamame
• Spicy cucumber salad

Dinner: 45 grams protein, 600 calories

• 1 serving Pork Carnitas
• ½ bag of street corn bagged salad
• 1 bag Quest Protein Chips

Day 3: 118 grams of protein, 1720 calories

Breakfast: 32 grams of protein, 455 calories

• Coffee or tea with 1 scoop Collagen
• 2 Hard-Boiled Eggs
• ½ Dave’s Epic Bagels
• ⅓ cup hummus
• ½ cup arugula

Lunch: 46 grams protein, 685 calories

• 3 servings (whole bag) bagged salad
• 1 cup chopped rotisserie chicken 

Dinner: 40 grams protein, 580 calories

• 1 cup snow peas
• 4.4 oz steamed white rice
• 1 serving Thai-Style Chicken

This menu leaves plenty of room in your calorie limit for a filling snack or tasty treat!