How I Hit 120g of Protein a Day Without Cooking Fancy Meals
Let’s be real: I don’t love cooking. I don’t have time for complicated recipes, and I’m not spending my toddler’s nap batch-cooking quinoa and roasting five kinds of veggies.
But I do want to feel good, stay strong, and fuel my workouts—and that means getting enough protein. My goal most days? Around 120g, give or take.
Here’s exactly how I do it—no gourmet meals, no Pinterest snacks, and almost no actual “meal prep.”
My Go-To Daily Protein Routine
Breakfast (30g):
Outwork Nutrition protein shake — I’m currently obsessed with the peanut butter flavor.
1.5 scoops with frozen raspberries
Blended with water or milk (whatever I have on hand)
Easy. Fast. Actually delicious.
Mid-Morning (15–20g):
Quick snack options:
2 boiled eggs + string cheese
Greek yogurt (Chobani or Fage 0%) with a drizzle of honey + hemp seeds
Boiled eggs are a fridge staple around here—they’re the original grab-and-go.
Lunch (30g):
Protein + carb + veggie—no overthinking it.
Rotisserie chicken with rice and frozen broccoli
Tuna packet with avocado on rice cakes
Ground turkey or beef cooked earlier in the week
OR grab-and-go with Icon Meals if I need backup help that week
Icon Meals has been a solid option when I need convenience and consistency.
Afternoon (20g):
This is the “don’t skip it” zone.
A protein bar I actually like (Built, Barebells, or Aloha)
Cottage cheese + fruit
Chomps beef stick + Babybel cheese
Something simple that keeps me from raiding Zander’s snack drawer.
Dinner (25–30g):
Again, keeping it basic:
Chicken breast in the oven or stovetop
Salmon with frozen or sheet pan veggies
Burger patties with salad or roasted potatoes
I’m not here to impress—just fuel up and feed the fam.
Dessert (5–10g):
My go-to sweet treat:
Yasso Greek Yogurt Bars
High-protein and toddler-approved. Win-win.
What I Don’t Do:
Cook from scratch every night
Track macros to the gram
Stress when I’m off by a little
Some days I hit 100g, some days more. The key is having easy go-to’s that I actually want to eat.
Final Thoughts:
You don’t need to spend hours in the kitchen to feel strong and supported. You just need a few high-protein staples, a loose plan, and permission to keep it simple.
If you’re a busy mom trying to get back to feeling like you again—this is how you do it without losing your mind (or your entire afternoon).
