East Protein Hacks

Eggs (scrambled, fried or boiled/steamed are pretty easy to make, and the latter can be done ahead of time.

Cheese is just scoop (cottage cheese) or slice (or you can just buy it sliced, or as string cheese) -- can't get much easier than that. Serve with fruit and/or crackers.

Plain Greek yogurt served with fruit or as an add-in/topping for everything from hot cereal to soup to burritos to baked potatoes isn't much work.

You can also use yogurt as a major component in a smoothie, which generally only requires gathering ingredients, cleaning and possibly trimming and rough chopping fruits or veggies (I find blueberries, bananas, and pre-cleaned bagged spinach easiest), and turning on the blender (I use a stick blender, so I do have to hold it up and move it around while it does the work.)

A smoothie is also a good place to add protein powder if that's something you want to use. Dried milk is an alternative if you prefer not to use protein powder.

Steaks, chops, and burgers are probably easy enough for most folks who cook at all, but larger cuts (roasts, whole chickens) are pretty easy, too. You just have to plan ahead and be patient while the oven does all the work.

In the U.S., cooked rotisserie chickens are pretty widely available and easy peasy.

There are seafood options that are easy, but maybe start with canned seafood if your time or cooking experience is limited -- it's already cooked and can just be added as is or mixed with some condiments to a salad or sandwich. Some kids like the breaded fish you can find in the freezer section.

Canned beans are easy and can be served with rice or another grain as a side or main, or added to soups, salads, casseroles, wraps/burritos, etc. Hummus with pita, crackers, or veggies or as a sandwich spread is another option.

If you gave us more info on your cooking experience, time constraints, or what you consider "easy" and what you and your kids like/will eat, we might be able to offer more targeted ideas.

Shrimp is my go to “meat” for high protein for fewer calories. It can be purchased precooked and eaten right away. Skip the cocktail sauce. Experiment with herbs and spices.

beef jerky. (Inexpensive if you make it in your instapot, air fryer or ninja)

Homemade popsicles made of fruit and yogurt or cottage cheese, blended and poured into popsicle molds

Pancakes fortified with plain whey protein and cotttage cheese

Homemade skyr or (so easy you wouldn’t believe it)

Labneh instead of Philly

cottage cheese with fruit, honey, a sprinkle of grapenuts, meusli or Kind make a very low cal honey granola

If your kids like eggs, egg cups baked in muffin tins, omelettes with last nights leftovers,

Sometimes I have a simple carb smart wrap stuffed with diced smoked chicken or pork and a little bbq or sweet chili sauce. Or quickly brown diced chicken in a hot pan and hit it with a bit of honey buffalo sauce

hummus and celery, carrots or pretzels

minute steak in a skillet. 🍳 -flip flip done.