Quick and Easy No Cook Protein Sources

You’ve come home late and you’re absolutely exhausted and starving. Making dinner doesn’t always seem like it’s the most appealing thing in your to-do list so you open your cupboard and open up a box of cereal thinking you’ll just have a “light dinner”.

Or maybe you grab some pieces of bread and cheese and quickly make a grilled cheese. Or maybe you open up a bag of chips. Is this you? Keep reading.

These options are going to deplete your energy, possibly not have enough food to be a full meal, and you’re going to miss out on major nutrients like protein and vegetables and overdo it in the not-so-healthy carbohydrates.  Weight loss disaster and health disaster! You need to know about some quick and easy protein sources that require little to zero cooking!

Since we know those situations WILL happen, we won’t try and prevent the late night arrivals home if it’s absolutely impossible we can’t, but we can prevent what’s being chosen for dinner and how to throw something together within minutes that’s also balanced.

Since protein is often the food that’s not chosen in a pinch or for “light” meals because it may take longer to make let’s look at some no-cook quick protein options and how to incorporate them:

No Cook Quick Protein Options

  • Organic canned beans – just open, rinse and add to a veggie soup or chopped veggies with vinaigrette for a quick bean salad.
  • Edamame, without the shell – it stays in the freezer so just take it out run a bit of water on it and add to a veggie soup or throw in a pan with frozen vegetables and quickly sautee with extra virgin olive oil + garlic or just herbs and spices, or just eat as is.
  • Shrimp – it stays in the freezer as well so it’s ready when you are with just a bit of water to defrost. Easily added to sautees, stir fries or make a picnic of shrimp, dip, fresh veggies and wholegrain crackers if you aren’t cooking at all.
  • Cottage Cheese or Greek Yogurt – both can be eaten straight from their containers or mixed with other things.
  • Bonus if you cooked up a bunch of organic chicken, wild fish or lean beef in your freezer and you just defrost and add to a stir fry or with some hummus and lettuce, anything!

It’s important to remember that “light” meals shouldn’t be void of protein, especially when weight loss is a goal in sight. Protein will help fill you up, keep your muscles lean and create a faster fat burning metabolism all day long. Never underestimate the power of easy to throw together salads with quick proteins added on top. Light, filling and nutrient dense! Your body, mind and exhaustion will thank you!

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About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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