Best High-Protein Grocery Foods for People Who Hate Meal Prep

If there’s one thing I refuse to do when cooking, it’s meal prep. Sure, I want to make it easy on myself and have ready-to-eat or low-lift food that doesn’t require every pot or pan in my kitchen when hunger strikes. But frankly, I just don’t have enough motivation to spend hours cooking in advance so my entire week is meal prepped and ready. Instead, I prefer to grab high-protein snacks and staple foods from the grocery store (or even Amazon and Instacart, if I’m not into lifting more than a finger on any given day).

Videos by Sporked

I reach for the following high-protein foods you can snag at your local store and online for breakfast, lunch, and snack time—and even dinner when I’m not in a cooking mood. Each one features enough protein to satisfy both my hunger and my daily protein needs. But trust me: You won’t even notice how protein-packed they are because not a single one of these items has that chalky “protein’s definitely been added” kind of taste. They’re genuinely delicious.

Chomps Beef Jerky Sticks

When hunger strikes and you need to combat the rapidly-approaching hanger fast, grab a Chomps Beef Jerky Stick. These are incredibly convenient bites to have on hand—I keep at least four in my bag at all times so I have one for me, one for my husband, and two for my toddler as emergency snacks.

Rip open the wrapper on a Chomps Beef Jerky Stick and you’ll be able to eat mess-free anywhere. Plus, you’ll get around 10 grams of protein per stick. That’s enough to satisfy the need for a post-workout bite, on-the-go hunger, and those “when is dinner?” questions. Sure, they’re not super filling (a stick is just 100 calories, after all), but the high protein for the amount of calories delivers.

The ingredients aren’t complicated, either. And the flavors? While I like to stick with the Original Beef, there’s a whole range of bold options, like Jalapeño Beef or Italian Style Beef for a little more kick.

Kodiak Cups Muffin Cup

I’m a huge Kodiak fan—I discovered the brand while searching for quick breakfast solutions that everyone in my household would eat (a near-impossible feat, frankly). When I’m a rush or at a loss for what to cook, Kodiak’s Kodiak Cups Muffin Cup is a protein-packed solution that’s incredibly well-flavored.

These muffins take a matter of seconds to cook. Seriously, they’re ready right out of the microwave with just a one-minute cook time. And all you need is the cup itself and water to get a freshly-prepared muffin. You’ll get about 12 to 15 grams of protein and one very convenient breakfast. For more protein, you can add water as your liquid instead of milk. Plus, each muffin cup also features 100 percent whole grains, antioxidants, and B vitamins for a decently-rounded bite.

You can, if you prefer, even use these muffin cups as a dessert. There’s a range of sweet flavors beyond chocolate chip, including blueberry and double dark chocolate (which would pair so well with ice cream!).

Harvest Snaps Green Pea Snack Crisps

Sure, food brands are putting protein in just about anything and everything right now. But your typical bag of salty, crunchy chips isn’t going to do much for you when it comes to filling, appetite-satiating protein. That’s why I always keep at least two giant Costco-sized bags of Harvest Snaps Green Pea Snack Crisps on hand in my pantry.

Crunchy just like chips, crave-worthy, and plenty savory, these crisps satisfy snack urges while delivering about 5 grams of protein per serving. Because a recommended serving is just 22 crisps, odds are you’ll wind up eating far more. But they also contain more good-for-you nutrients like 4 grams of fiber. Plus, the sodium content isn’t terrible, despite the perfectly-salty taste they deliver.

You won’t even realize you’re eating a good amount of protein as you crunch your way through these pea-based crisps. But you will love that they come in an array of flavors—White Cheddar is especially good—and are baked, not fried.

Butterball Original Frozen Seasoned Turkey Burgers

For a protein-filled lunch or dinner, you’re going to want to have a pack of these on hand. Butterball’s Original Frozen Seasoned Turkey Burgers are so incredibly versatile and they taste great, too. They’re as simple as they sound: they’re frozen turkey burger patties with no seasoning, thawing, or extra effort required. Pop one on your grill or stovetop (or even into the microwave or your toaster oven) and you’ve got a protein you can eat in so many ways.

I love how simple these frozen burgers are. You can use them like any regular burger patty, but I like to change it up. I’ll slice the patties up and use them in quesadillas in a pinch, pair one with simple avocado toast, and even throw them into breakfast sandwiches. I’ve even been known to eat a patty solo or topped with nothing but half an avocado.

Oh, and I can’t forget about the stellar serving of protein you’re getting. A single patty contains 23 grams, which means you’ll be quite satisfied hunger-wise and for your daily protein needs. 

Kodiak Buttermilk & Vanilla Power Waffles

I told you I was a big Kodiak fan and the brand’s Buttermilk & Vanilla Power Waffles are one of my staple breakfasts. These waffles are so good that I frankly didn’t even care about their protein content when I first tasted them. They come out of the freezer tasting like freshly-made waffles with a hint of vanilla and when perfectly toasted, they’re pretty irresistible for waffle enthusiasts.

Drop one of these waffles made with 100% whole grains and 12 grams of protein into your toaster, and it’ll come out slightly fluffy and golden. They don’t taste like your typical Eggos (though there’s nothing wrong with a classic!), but rather like a more elevated version you spent some time whipping up.

But really, you won’t spend more than two minutes crisping these effortless waffles up every morning.

Siggi’s Icelandic Skyr

Once I discovered Siggi’s Icelandic Skyr, I forgot about all other yogurts. This isn’t watery, weak, or the kind of snack that’ll leave your stomach rumbling just an hour later. It’s thick and protein-rich, and it’s the perfect grab-and-go breakfast, lunch side dish, or snack.

Siggi’s Skyr includes four times as much milk as your average yogurt, which means it’s heftier in all the best ways. It’s creamy and satisfying to eat, and it’s also higher in protein. Depending on the exact variety you choose—there are options with fruit and flavors, but the classic nonfat Vanilla is my favorite—you’ll get about 16 grams of protein per yogurt.

And if you’re thinking this is anything like Greek yogurt, think again. Siggi’s Skyr is flavorful and doesn’t leave that familiar aftertaste or slight sourness behind. It’s almost like a treat and it’s so good that I frequently catch my husband eating it out of a large container after dinner almost like it’s dessert.

Good Culture Cottage Cheese

With 14 to 18 grams of protein per serving, Good Culture’s Cottage Cheese is a great high-protein snack. I’ve long been a cottage cheese hater, but Good Culture has changed my mind—and I now love a bowl of this deliciously creamy dairy product with fruit for breakfast.

There are a number of variations you can try, but across the board Good Culture features plenty of protein. It’s also made without added sugar and with plenty of probiotics, so it’s a nutritious option to fill up with, too.

I like to think of Good Culture’s cottage cheese as more than a snack, though. Sure, you can eat it for breakfast or lunch. But you can also include it in recipes and eat it for dinner. It’s a great way to boost protein in avocado toast, sandwiches, and pasta dishes.