If you want zero cooking, the fastest is a shake you can make as you head out the door. Put one scoop of whey or plant protein in a shaker with 12 oz milk, shake 10 seconds, and you are at roughly 32 to 37 g protein depending on the powder. If you only have water, most scoops are 20 to 25 g, so toss in a cheese stick to clear 25 g. A Greek yogurt bowl takes a minute too: 1 cup nonfat Greek yogurt is about 20 g, add 2 tbsp peanut butter for about 7 g and you are at 27 g, plus a banana or frozen berries if you want. Cottage cheese is similar speed and cheap: 1 cup low fat cottage cheese is about 25 g, stir in 2 tbsp chia seeds for 4 g more and some fruit and you are at 29 g.
For a savory grab and go, a tuna or chicken wrap needs only a can opener or pouch. Drain a 5 oz can of tuna for roughly 26 to 30 g, mix with a spoon of mayo or Greek yogurt, roll it in a tortilla, and it is done in under 3 minutes. Deli turkey and cheese roll ups are even simpler, roll 4 oz turkey with two slices cheese and mustard for around 32 g. If you meal prep even a little, boil a dozen eggs on Sunday so you can grab three eggs for 18 g and pair with a cheese stick for 25 g or a small skyr cup for around 30 g. Overnight oats are no cook and morning ready if you mix them the night before using half a cup dry oats, one scoop protein powder, and one cup milk which lands about 33 to 38 g. whisk the powder into the milk first so it does not clump. For budget, buy store brand dairy, bulk protein powder, and multi pack canned fish, and keep tortillas on hand so each of these breakfasts comes out to roughly two dollars.
