No Food Prep: Protein Edition


Sometimes, folks are so busy that can’t spend a few hours in the kitchen a week to food prep. Or, they aren’t Master Chefs (yet).

I went scouring through the frozen foods section of a few grocery stores and found some quick go-to options. My hope is that these options alleviate some stress and help you guys with time management.

Make sure to watch out for sodium with these guys - packaged foods are notorious sodium bombs. Find a balance.

This post focuses on PROTEIN, but I will be doing others on Carbs and Fats too.I found these products at Whole Foods, Trader Joe’s, Sprouts, and Raley’s.



  • 365 hard boiled eggs, peeled and ready to eat

  • Evol Lean & Fit Egg White Sandwich

  • Breakfast sausage (Applegate)

  • Siggi’s Plain Greek Yogurt

  • Egg White patties (Good Food Made Simple)

  • Egg Whites & Kale Breakfast Bowl (Dr. Praeger’s)



  • Trader Joe’s Grass Fed Sirloin Beef Roast

  • Organic Turkey Burgers (Jennie-O, Applegate)

  • Organic Beef Burgers (any store brand that’s organic, The Organic Meat Co)

  • Turkey Breast (Applegate)

  • Tuna Burgers

  • Salmon Burgers



  • Pre-cooked chicken breast strips (Nature’s Rancher, Applegate, Tyson, and Trader Joe’s Just Chicken)

  • GF Chicken Nuggets (Applegate)

  • Rotisserie Chicken



  • Wild Caught Salmon Burgers

  • Tuna Burgers

  • Love the Wild Rainbow Trout (they have other types besides Trout too!)

  • Full Circle Market frozen fish (thaw, season, throw in a pan with some oil for 4 mins on each side)

  • Anything by The Saucy Fish Co. Barramundi



  • Frontera Chicken Fajita Bowl

  • Evol Fire Grilled Steak or Teriyaki Chicken

  • Smart Made meals (frozen meals)



  • Rx Bars

  • Other high quality protein bars (Perfect Bars, Primal Kitchen Collagen Bars, Bulletproof Bars, etc)

  • Siggi’s Yogurt

  • Packaged/Canned Tuna

  • Salmon

  • Sardines

  • Jerky

  • Turkey Breast (Applegate)


Author: Megan Markoff, Black Iron Nutrition Coach, @megmarkoffcoaching