Protein Solutions

For a grab-and-go menu, there are plenty of options available, but it requires planning and prepping skills to choose the best ones.

For meals, there are two categories of people:

Those Who Can Cook
Those Who Cannot Cook

For options, there are really two choices:

Minimally Processed
Processed

For satiety reasons and nutrient absorption purposes, the preferred nutrition is always minimally processed. You'll feel full longer, and your body will digest it better.

If you can cook and you've mastered your calendar:

Here’s a secret: having a go-to prep menu and a schedule (including groceries and cook time) makes things a lot easier. The fewer decisions you have to make, the more likely you are to succeed. But don’t tell anyone I told you that.

For those who can cook:

Separate your day into three meals: breakfast, lunch, and dinner. Have three options for each and cycle through these options.

Day before beginning:

Go grocery shopping to prep for the next three to four days.

Select your three primary protein sources and build a menu based on that.

For example: Chicken, tofu, black beans, and cold cuts of turke.

Start simple and build better menus gradually.

Having an idea of simple meals, scheduling ahead of time, and planning out a meal calendar like this gives you the blueprint to stay on track.

PRO TIP: Click here to see the Buying Protein Guide for time-saving hacks that will save you a trip to the grocery store.

You might say now, what about the macros and calories?

Here’s the cool part: sticking with a simple go-to plan like this already portions out your day. The carbs and fats are already minimal with most of these dishes. Doing this will help you stay ahead of the dreaded ratio of protein, carbs, and fats.

If you've been meal prepping for a while and already sticking to your calories/macros:

You might say that there’s no way this is enough calories. You’d be right, which brings us to the next portion.

The Grab-and-Go Menu for Those Who Cannot Cook

For those of you who cannot cook, no worries. The prep side won’t be your strong suit, so there has to be strategy and tactics in place to meet the minimum requirements for a successful prep.

There are three things I think of when I have either no time to cook, my wife is busy, or I’ve had a really bad calendar week and had no time to prep for myself:

Where do I get my protein source from?
How am I carrying this around all day?
Where’s the closest microwave?

That’s it.

1st: Always prioritize protein:

Protein shakes
Meat sticks
Jerky
Canned tuna
Smoked salmon
Deli meats
Already hard-boiled eggs (Pro tip: if you can’t cook eggs, MICROWAVE them. Yes, microwave them. It doesn’t take longer than 2 minutes. Season them; they taste just like Denny's!)
Protein bars, protein chips, etc.
Already boiled chicken
Rotisserie chickens (already cooked)
Greek yogurt or dairy-free yogurt

These are always my first list of items to buy.

As the previous section mentioned, you now have a full list of items to build a menu. All things you didn’t need cooking skills to still build a menu.

Other Options

As we all know, even if you know how to cook and even if you know how to build a menu of things you don’t have to cook… life happens and conditions change. What doesn’t change is the desire for the outcome we want. After all, desire is signing the contract of being unhappy until you get what you desire.

Option 1: Eating Food from a Restaurant

Make a menu of meals at restaurants close to either work or where you live. This is a great hack. Don’t wait; do it now. By building a menu of the meals, you can happily display and say, “I’m on my way to my goals,” which cuts down the decision-making process. Pro tip: choose meals that fit your taste and are high in protein and low in fats. You’re not going to eat something you don’t like, and choosing a meal you like with no protein defeats the purpose. My general rule of thumb is to choose a restaurant that allows you to customize the meal to match your goals.

Some ideas to get you started:

Chipotle
Qdoba
Cava
Poke Bar
Dig Inn

Option 2: Meal Prep Services

Signing up for a meal prep service. By ordering a meal prep service to already make the meals for you, you provide tremendous value toward your goals. You save time and energy by removing the decision-making process. Cutting out the plethora of restaurant choices and having to pick up or order reduces the risk of getting something you shouldn’t be eating.

Some ideas to get you started:

Just Meats: Just Meats provides subscription box options, allowing customers to receive a curated selection of meats regularly (weekly, bi-weekly, or monthly). These boxes are customizable to fit different dietary needs and preferences.
Fresh and Lean: Fresh and Lean is a meal delivery service with a healthy twist. Simply pick your plan online or choose from our A La Carte options. We source fresh, organic ingredients, transform them into healthy, delicious meals, and deliver them fresh to your home or workplace each week. All you need to do is reheat and eat whenever you’re ready!

Option 3: Frozen Meals

If you grew up in the era that I did, I can see how this can be a "WTF" option. Like you, I’m used to thinking frozen dinners are either super unhealthy or taste like… well, what you’d expect. There are now plenty of great options that are macro-friendly with surprisingly great taste on the market.

Some Ideas to Get you Started

Evol Chicken Enchilada Bake

This dish includes chicken, black beans, and rice in a tasty enchilada sauce, providing a solid protein punch.
Protein Content: Approximately 20g per serving.
Organic: Yes (some ingredients).

Applegate Organics Chicken & Sage Breakfast Sausage

These chicken sausages are great for breakfast and are packed with protein.
Protein Content: Approximately 11g per serving (3 sausages).
Organic: Yes.

Healthy Choice Power Bowls Korean-Inspired Beef

This bowl contains beef, brown rice, vegetables, and a savory sauce, making it a high-protein meal.
Protein Content: Approximately 20g per serving.
Organic: Yes (some ingredients).

Conclusion

Building a simple protein grab-and-go menu doesn't have to be complicated. Whether you can cook or not, there are strategies to ensure you meet your protein needs and stay on track with your health goals. By planning ahead, utilizing convenient protein sources, and staying consistent, you can create a nutritious and satisfying menu that fits your lifestyle. Remember, the key is to find what works best for you and make it a sustainable part of your daily routine.

Starter's Guide: How to Build a Simple Protein Grab-and-Go Menu