Protein targets, macro ratios, and calorie goals can quickly shift from health-focused guides into stress-inducing tasks. The spirit of meeting your protein goals is solid, but getting there doesn’t need to bring new baggage.
Simplify your meal planning strategy to support your wellness goals, manage your schedule, and stay on track. With these tips, you’ll easily transform how you plan, shop, and prepare meals that help you hit your protein goals.
Crack the Code for Low-Effort Meal Planning
Just one internet search can present a litany of delicious meal ideas, but making them happen is a different story. The list of spices is long, the chopping is endless, and the price of one meal can quickly get out of hand.
Make mealtimes easier, less stressful, and more delicious by incorporating high protein food delivery into your meal planning strategy. These pre-portioned meals are designed to support protein targets, macronutrient ratios, and health goals. With everything you need measured out, pre-chopped, and with instructions included, success is practically guaranteed.
Keep meal kits on-hand for busy evenings, when the temptation to order takeout is fierce. Preparing your meal kit takes minimal time, likely beating the ordering and wait time for takeout that misses protein goals. With a meal kit in the fridge, you’ll stick to your protein targets, save time, and honor your health priorities.
Batch Cook to Maximize Effort and Results
Meal prep doesn’t have to take over what little free time you have on the weekends. While you may have a strategy for a batch cook session, you can incorporate similar tasks throughout the week.
Purchase a whole chicken and poach it for use in multiple meals throughout the week. One chicken offers about 20 oz of meat at 8 grams of protein per ounce. Top a Cobb salad, mix up a chicken salad with Greek yogurt, or season shreds for taco night.
Your slow cooker may be a favorite for party dips, but its hands-off design helps break down large cuts of protein. A pork shoulder cooked on low with savory seasonings, apple juice, and onions yields days of lean protein. Plus, leftover pork freezes well, making future meals easier to plan, no matter how busy life gets.
Upgrade Snacking Options and Keep Them Visible
Shelf-stable options are convenient, but few of them provide the protein your body and mind craves. First, get rid of snacks that threaten your health and wellness goals, even if tossing them feels uncomfortable. The longer they linger, the more likely it is you’ll give in to temptation and sacrifice your goals.
Cottage cheese is a protein powerhouse that’s been a recent star in recipes, heralded for its flavor and flexibility. Keep a couple of cottage cheese containers in the fridge for a fast snack or recipe upgrade. Topped with everything bagel seasoning and used as a dip, this snack will be a repeat favorite.
Pre-cooked chicken chunks provide poppable protein for adults and kids. Serve hot or cold alongside crunchy carrots and ranch-style dip made with Greek yogurt to elevate your protein intake. Shelf-stable beef jerky and protein bars with 20 grams of protein or more fill protein gaps when time is tight.
Place protein-rich options toward the front of the fridge or pantry, making them the easiest first choice. When you keep healthy options in view, you’re more likely to eat them, supporting your goals and reducing food waste.
Become a Swap Master
One of the best tricks for increasing your protein intake is to swap typical items for protein-rich alternatives. Greek yogurt can do most of the jobs that sour cream can do – a topper for tacos and potatoes or as a base for a dip. Protein-rich yogurt can also be used as a swap for calorie-laden mayonnaise, making chicken salad a protein powerhouse.
Power up weekend pancakes with Greek yogurt instead of milk. This swap adds a flavorful tang akin to buttermilk with the addition of stealth protein. Top pancakes with fresh fruit and a dollop of nut butter to cut down on sugar and add more nutrients.
Mix up lunchtime and skip the bread, preparing lunchmeat and cheese rollups. Use a toothpick to pick them up for mess-free meals at school or in the office. These rollups deliver protein in an easy, packable way for the whole family.
Start the Day With a Solid Protein Stack
When you start the day on the right track, you’re more likely to stick to your goals. Anchor your morning with a solid base of protein to provide lasting energy through midday. A two-egg scramble prepared with a quarter cup of cottage cheese can provide 20 grams of protein.
Batch prepare yogurt parfaits for breakfast on the go using Greek yogurt, peanut butter powder, and chia seeds. This combination offers 28 grams of protein and nine essential amino acids, fiber, and Omega-3 fatty acids.
Blend these ingredients, antioxidant-rich berries, and collagen powder for a protein-rich smoothie with multiple benefits. Collagen is a wellness favorite for its skin and bone health benefits, but it’s also packing 18 grams of protein. The nearly flavorless powder blends into smoothies, coffee, and yogurt, making bonus protein an easy addition.
Simplify Meals to Support Your Life
No matter your goals, schedule, or family makeup, meals offer the opportunity to fuel your body and mind. When you simplify the process of getting food on the table, you regain time and energy for other pursuits.
By reducing the complexity of meal planning, you’re more likely to stick to your goals and achieve your desired outcome. This new process creates positive momentum, reinforcing your health-focused behaviors in the kitchen and beyond.
