Getting in protein doesn’t have to be complicated!
You don’t need new recipes or lots of meal-prepping to eat in a way that supports weight loss. Focus on simple combinations that include:
A protein
A fruit or vegetable
A carb or healthy fat (optional)
This structure helps keep meals balanced and filling without requiring extra planning.Consistency matters more than perfection. Choosing easier foods helps you stay consistent.
Lose Weight with These No Prep Proteins
Pick a few options from the list below, keep them where you’ll see them, and rotate through them each week. When meals feel doable, you are more likely to stick to your long-term goals.
Dairy Based Proteins
3/4 cup | 90 calories | 16g protein | 6g sugar | 0 added sugar
3/4 cup | 100 calories | 19g protein | 5g sugar | 0 added sugar
1 container | 90 calories | 15g protein | 5g sugar | 0 added sugar
1 container | 140 calories | 20g protein | 7g sugar | 0 added sugar
1 bottle | 170 calories | 20g protein | 11g sugar | 0 added sugar
1 bottle | 140 calories | 10g protein | 14g sugar | 0 added sugar
1 bottle | 170 calories | 30g protein | 1g sugar | 0 added sugar
1 piece | 70 calories | 4g protein | 0g sugar | 0 added sugar
1 piece | 50 calories | 6g protein | 0g sugar | 0 added sugar
1/2 cup | 90 calories | 14g protein | 3g sugar | 0 added sugar
1 piece | 90 calories | 5g protein
1 stick | 80 calories | 7g protein | 0 sugar | 0 added sugar
1 piece | 50 calories | 6g protein | 1 sugar | 0 added sugar
1 cup | 120 calories | 13g protein | 6g sugar | 0 added sugar
1/2 cup | 100 calories | 6g protein | 3g sugar | 0 added sugar
1 container | 170 calories | 25g protein | 3g sugar | 0 added sugar
Meat and Fish Based Protein Options
2 slices | 50 calories | 11g protein | 0g sugar | 0 added sugar
1 egg | 60 calories | 6g protein | 0g sugar | 0 added sugar
1 can | 110 calories | 23g protein | 0g sugar | 0 added sugar
6 nuggets | 160 calories | 11g protein | 0g sugar | 0 added sugar
84g | 100 calories | 20g protein | 0g sugar | 0 added sugar
2 pieces | 170 calories | 17g protein | 2g sugar | 2g added sugar
1/2 container | 80 calories | 13g protein | 0g sugar | 0 added sugar
about 5 shrimps | 70-100 calories | 16-23g protein | 0g sugar | 0 added sugar
4 meatballs | 150 calories | 16g protein | 0g sugar | 0 added sugar
150g | 170 calories | 25g protein | 3g sugar | 0 added sugar
1 strip | 90 calories | 7g protein | 5g sugar | 5g added sugar
1 cup | 80 calories | 19g protein | 0g sugar | 0 added sugar
85g | 140 calories | 18g protein | 0g sugar | 0 added sugar
140g | 150 calories | 21g protein | 0g sugar | 0 added sugar
1 frozen burger | 150 calories | 20g protein | 0g sugar | 0 added sugar
1 burger | 150 calories | 17g protein | 0g sugar | 0 added sugar
99g | 160 calories | 18g protein | 0g sugar | 0 added sugar
3 meatballs | 210 calories | 13g protein | 0g sugar | 0 added sugar
Plant Based Protein Options
2 tbsp | 80 calories | 2g protein | 0.5g sugar | 0 added sugar
2 tbsp | 50 calories | 11g protein | 0g sugar | 0 added sugar
1 burger | 130 calories | 5g protein | 2g sugar | 0 added sugar
1 bueger| 120 calories | 6g protein | 2g sugar | 0 added sugar
1 patty | 150 calories | 6g protein | 1g sugar | 0 added sugar
3/4 cup | 110 calories | 18g protein | 1g sugar | 0 added sugar
1/2 cup | 140 calories | 15g protein | 1g sugar | 0 added sugar
3 meatballs | 160 calories | 15g protein | 0.99g sugar | 0 added sugar
1 piece | 180 calories | 16g protein | 3g sugar | 1g added sugar
1 peice | 90 calories | 14g protein | 0g sugar | 0 added sugar
about 6 pieces with sauce | 270 calories | 17g protein | 1g sugar | 0 added sugar
84g | 160 calories | 18g protein | 0g sugar | 0 added sugar
1 patty | 190 calories | 5g protein | 3g sugar | 0 added sugar
30g | 130 calories | 13g protein | 2g sugar | 0 added sugar
30g | 120 calories | 14g protein | 2g sugar | 0 added sugar
1/2 cup | 110 calories | 8g protein | 2g sugar | 0 added sugar
26g | 100 calories | 11g protein | 2g sugar | 0 added sugar
28g | 120 calories | 6g protein | <1g sugar | 0 added sugar
1 slice | 39 calories | 2g protein | 2g sugar | 1g added sugar
Nut and Seed Proteins
28g | 170 calories | 6g protein | 1g sugar | 0 added sugar
23 pieces | 160 calories | 9g protein | 2g sugar | 0 added sugar
1/4 cup | 180 calories | 4g protein | 1g sugar | 0 added sugar
43 seeds | 95 calories | 4g protein | 0g sugar | 0 added sugar
1/8 cup | 90 calories | 3g protein | 0g sugar | 0 added sugar
1 pouch | 70 calories | 2g protein | 5g sugar | 0 added sugar
2 tbsp| 190 calories | 7g protein | 2g sugar | 0 added sugar
1/4 cup | 200 calories | 8g protein | 1g sugar | 0 added sugar
1 pouch | 100 calories | 3g protein | 1g sugar | 0 added sugar
2 tbsp | 200 calories | 6g protein | 0g sugar | 0 added sugar
2 tbsp | 200 calories | 3g protein | 3g sugar | 0 added sugar
1/4 tbsp| 5 calories | 0g protein | 0g sugar | 0 added sugar
Legume Based Proteins
30g | 140 calories | 11g protein | 1g sugar | 0 added sugar
1 cup | 140 calories | 7g protein | 4g sugar | 0 added sugar
1 cup | 120 calories | 7g protein | 4g sugar | 0 added sugar
5 3/4 tbsp | 180 calories | 14g protein | 4g sugar | 0 added sugar
1 packet | 25 calories | 1g protein | 1g sugar | 0 added sugar
56g | 190 calories | 11g protein | 1g sugar | 0 added sugar
56g | 190 calories | 12g protein | 2g sugar | 0 added sugar
56g | 110 calories | 8g protein | 2g sugar | 0 added sugar
32 chips | 140 calories | 3g protein | 1g sugar | 0 added sugar
16 chips | 140 calories | 4g protein | 1g sugar | 0 added sugar
100g | 268 calories | 19.8g protein | 5.29g sugar | 0 added sugar
1/2 pouch | 160 calories | 11g protein | 2g sugar | 0 added sugar
1/2 cup | 120 calories | 7g protein | 1g sugar | 0 added sugar
2 quesadilla | 240 calories | 16g protein | 2g sugar | 0 added sugar
1/2 cup | 120calories | 7g protein | 2g sugar | 0 added sugar
1/2 cup | 130calories | 10g protein | 1g sugar | 0 added sugar
1/2 cup | 110calories | 6g protein | 1g sugar | 0 added sugar
1/2 cup | 90 calories | 6g protein | <1g sugar | 0 added sugar
1 tray | 410 calories | 20g protein | 3g sugar | 0 added sugar
300g | 240-430 calories | 12g protein | 0g sugar | 0 added sugar
1 cup | 140 calories | 7g protein | 4g sugar | 1g added sugar
1 burger | 120 calories | 6g protein | 2g sugar | 0 added sugar
Grain Based Proteins
1 cup | 140-170 calories | 13-14g protein | 4g sugar | 0 added sugar
1/2 cup | 130 calories | 10g protein | 7g sugar | 0 added sugar
1 cup | 120 calories | 8g protein | 0g sugar | 0 added sugar
1/2 cup | 110 calories | 11g protein | 0g sugar | 0 added sugar
1 cup | 130 calories | 8g protein | 3g sugar | 3g added sugar
1 tray | 440 calories | 14g protein | 4g sugar | 3g added sugar
1/2 cup | 2200 calories | 15g protein | 4g sugar | 3g added sugar Note: skip the added sugar and follow the high protein muffin or pancake recipe
Egg Based Proteins
1 fritata | 70 calories | 5g protein | 1g sugar | 0 added sugar
1 bites | 170 calories | 13g protein | 1g sugar | 1g added sugar
Seafood Based Proteins
coming soon..
Miscellaneous Protein Options
1 bar | 200 calories | 20g protein | 1g sugar | 0g added sugar
1 bar | 190 calories | 21g protein | 1g sugar | 0g added sugar
1 bar | 160 calories | 10g protein | 3g sugar | 1g added sugar
1 cookie | 220 calories | 13g protein | 5g sugar | 5g added sugar
1 bar | 160-180 calories | 12g protein | 1g sugar | 0g added sugar
1 bar | 200 calories | 12g protein | 14g sugar | 0g added sugar
1 bar | 230-240 calories | 14g protein | 5g sugar | 3g added sugar
1 stick | 70 calories | 6g protein | 1g sugar | 0 added sugar
1 bag | 150 calories | 18g protein | 1g sugar | 0 added sugar
1 bar | 150 calories | 5g protein | <1g sugar | 0 added sugar
28g | 70 calories | 3g protein | 2g sugar | 0g added sugar
28g | 110-120 calories | 6g protein | 1g sugar | 0 added sugar
1 bag | 130 calories | 13g protein | 2g sugar | 0 added sugar
1 bar | 160 calories | 10g protein | 3g sugar | 1g added sugar
9 crackers | 150 calories | 2g protein | 2g sugar | 0 added sugar
17 pieces | 100 calories | 3g protein | <1g sugar | 1g added sugar