Choose from fourteen high-protein lunches for busy workdays. Each one takes 15 minutes or less, costs a few dollars, and leaves you only one bowl to clean.
No cooking. Open it, put it on a plate, eat.
Load the air fryer with frozen chicken wings or nuggets and a handful of frozen sweet potato fries. Shake the basket halfway through. Ranch or ketchup on the side.
Cleanup: One air fryer basket.
Tear a cup of rotisserie chicken into a bagged Caesar salad kit. Shake the bag. Eat out of the bag if you want.
Cleanup: The bag goes in the trash.
Scoop the deli chicken salad cup onto cucumber rounds instead of bread. Serve with a small handful of walnuts, and add a few crackers if you want more.
Cleanup: One knife, one plate.
Roll deli turkey slices around sticks of cheese. Serve with olives, an apple, and a small handful of pumpkin seeds.
Cleanup: One plate.
Squeeze a flavored tuna packet onto whole-grain crackers. Serve with an apple and a small handful of pistachios.
Cleanup: No dishes at all.
Cold things on one plate. Nothing gets heated.
Rinsed black beans, salsa, shredded cheese, and half an avocado in a bowl. Scoop it with tortilla chips.
Cleanup: One bowl.
Empty a plain Greek yogurt cup into a bowl. Add healthy granola and fresh or frozen fruit. Serve a small handful of almonds on the side.
Cleanup: One bowl, one spoon.
Bread does the work. The toaster does the rest.
Pile deli turkey on whole wheat with mashed avocado, spinach, tomato, and mustard.
Cleanup: One knife, one board.
Mix tuna with a little mayo. Spread it on two slices of bread, top with cheese, and broil or toaster-oven it for four minutes.
Cleanup: A bowl and a foil sheet.
Spread hummus on a big tortilla. Add rotisserie chicken, cucumber, and spinach. Roll it tight and cut it in half.
Cleanup: One knife.
Two slices of whole-grain toast, thick peanut butter, sliced banana, and a Momentous whey protein shake to hit the protein.
Cleanup: A butter knife and a shaker bottle to rinse.
One pan, about ten minutes, hot food.
Boil store-bought cheese and spinach ravioli for four minutes. Warm a can of peas alongside. Butter, pepper, and a little Parmesan on top.
Cleanup: One pot and a small pot for the peas.
Pan-fry frozen chicken potstickers with a splash of water, lid on, until the bottoms crisp. Microwave shelled edamame alongside. Soy sauce or chili oil on the side.
Cleanup: One skillet and a small bowl.
Spread refried beans on a tortilla, add cheese, fold, and brown it in a dry skillet three minutes a side. Salsa and Greek yogurt on top.
Cleanup: One dry pan. Wipe it out.
Protein, cost, and time are rough numbers for one serving at a normal grocery store. Swap brands freely.