15 Protein Convenience Tricks for When You Can't Cook
This blog post shares 15 protein convenience tricks for when you can't cook. It looks at options such as chicken breast slices, ready to eat boiled eggs, and Aldi chocolate protein oats.
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15 of my protein convenience tricks for when I can't cook.
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(Share yours in the comments!) -
Chicken breast slices or pieces for sandwiches.
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326 calories and 67g protein per pack for these ones pic.twitter.com/6LmWhTGUHZ -
Ready to eat boiled eggs.
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In the UK, you can buy these from Tesco and Pret (as well as some other places)
About 14g protein and 150 calories for two eggs pic.twitter.com/lDkZH9SFYa -
Aldi chocolate protein oats.
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272 calories and 14g of protein.
This is handy because all you need is a kettle (which will be in all hotel rooms). pic.twitter.com/m3X7Q8B78z -
Pre-packed salad.
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Less than 50 calories (assuming no dressing).
Add sandwich meat (like chicken breast chunks from the tweet above) or ready to eat boiled eggs to up the protein content!
Easy lunch on the go (good for desk jobs when you've forgotten to bring something in). pic.twitter.com/sE6hLKbOpc -
Skyr yoghurts.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
If you get the natural one (not flavoured) then you can get close to 50g protein with 300 calories (450g pot).
Flavoured ones only reduce the protein and increase the calorie count slightly.
I will happily eat a tub for lunch or breakfast. pic.twitter.com/op1xVDwX61 -
Similarly to the above, you can also use 0% fat greek yoghurt.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
Check the macros on this, the protein isn't always that high, but if you have a good one (like Fage) then you can get 10 or 11g protein per 100g with 55-60 calories. pic.twitter.com/i7oiihu2bi -
To be honest, protein bars aren't great.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
You're usually looking at 10-20g protein per bar and about 200 calories (not great).
They're also usually £2 or more per bar.
Grenade carb killa is one of the best options at 20g protein/226 calories, but expensive at £3 each. pic.twitter.com/z5DWoGBSna -
Protein drinks - if you buy these ready to drink from a supermarket (refrigerated section) then definitely inspect the macros.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
For example, the first one pictured is 25g protein but has 205 calories.
Second one is 25g protein & 158 calories.
Some have a lot more! pic.twitter.com/IvMV3n2lBg -
If you can buy your own whey protein and bring it with you then this is still a great option, despite the increasing prices.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
If you get a whey isolate (like this one from The Protein Works) then you can get 22g protein for 92 calories. pic.twitter.com/29iJiVL6qU -
The Protein Works is my brand of choice for 9 years by the way. Unmatched quality.
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Recently became an affiliate too! Get 10% off with code ROB10 and this linkhttps://t.co/1XuL4pN9mC -
A can of tuna - about 30g protein and 120 calories per can (basically ALL protein).
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
Pretty cheap too.
Make sure you buy one with a ringpull if you're out and about. pic.twitter.com/4l2Uxx16OQ -
Likewise, canned salmon is also good.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
Higher calorie and fat content, often comes in a bigger can.
Good micronutrient and omega 3 content!
This one from tesco contains 292 calories and 50g of protein. pic.twitter.com/wf2xUQ6T42 -
Ready to eat salmon fillets (these are from Aldi but you can find them elsewhere!)
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
About 21 grams of protein and 210 calories per fillet. pic.twitter.com/IypCpJ1pFU -
Hot food counter at supermarkets.
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These can be hit or miss, but you can often get a cooked rotisserie chicken or half chicken, or you can get cooked chicken thighs or drumsticks with various marinades on them. All hot and ready to eat.
You'll have to use generic macros. pic.twitter.com/6D5iKiga3Q -
Ready to eat seafood selection.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 7, 2023
This one is a winner. You have to search for it, but Sainsbury's and Marks and Spencer in the UK do it. Tesco might have it as well.
It's basically just all protein, and ready to eat.
This pack is £3.50 for 174 calories and 32.4g protein. pic.twitter.com/5fYfMMBTlK -
If this thread was useful for you, you'll enjoy my free ebook about how to stay on track with nutrition if you've got an office job or you regularly travel for work.
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