Quick and Easy Protein Grab and Go Ideas

Last week I was so busy, I only cooked dinner two nights of the seven. When we don’t have food in the house, we all suffer. It means we rely on restaurants to do our cooking for us. It also means that we eat more fat, sodium and calories than we need. Another problem, when people get hungry, they get grumpy! To preserve the peace (and health) in my home, I realized I needed to be more prepared on Monday for the week’s meals ahead.

Here is the challenge: Healthy foods (lean protein, veggies and fruit) in portable containers, which could serve as a lunch or snack.

Protein grab and go ideas:

  1. Rotisserie chicken in a Ziploc. I love the Costco chicken and usually buy two at a time. One for dinner and one for grab and go. While the chicken is still warm (makes it easier to pull apart) I slice it up and put 3 ounces in a Ziploc. This makes a great lunch if combined with a green salad and a piece of fruit.
  2. Columbus Herb Roasted Turkey Breast, another Costco favorite. I also buy two at a time and leave one a home and one at the office.  A 2oz. serving is about 1 ½ slices, only 50 calories, 0 sugar and 13 grams of protein.
  3. Edamame (a fancy name for boiled soybeans). This is a high protein, high fiber and high energy addition to your lunch. Approximately 1 cup of pods (you only eat the beans, so about ½ cup). Boil them, in the pod, for about a minute, drain, and sprinkle with sea salt. Add to a Ziploc and enjoy!
  4. Nuts! ¼ cup of almonds (about 40 almonds) has 6 grams of brain boosting protein for less than 200 calories. Keep a Ziploc of almonds at your desk and in your car.
  5. Greek yogurt: On average, Greek yogurt is much higher in protein and lower in sugar than most other brands. The protein content is North of 12 grams per serving-excellent! Fage and Chobani are both excellent brands.
  6. Hard-boiled eggs: 6 grams of protein. Here is a great recipe by Ina Garten from the Food Network.


– Extra-large eggs


Place the eggs in a saucepan and add enough cold water to cover. Bring the water to a boil and immediately turn off the heat. Let the eggs sit in the pan for 5 minutes. Remove the eggs to a bowl and allow to rest for at least 2 minutes. When the eggs are cool enough to handle, crack the eggs on each side and then roll them back and forth with your hand, breaking up the shell. Remove and discard the shell.

Stay turned for next week! Fruit, veggie and dairy grab and go ideas.

1 Comment
  • Lisa Kondas
    Posted at 19:26h, 10 February Reply

    I love your emails and your book. Thank you for taking the time to do these…,very helpful In the every day grind of being healthy! Wouldn’t have it any other way though!

Post A Comment