The Best Proteins To Make When You're Totally Time-Strapped

You can make a big batch in less than 15 minutes on the weekend, then pop them in the fridge and grab them throughout the week.

Protein per serving: 6 grams per large egg

Also great because: Eggs are one of the best sources of choline, an essential nutrient thought to protect heart health and promote healthy brain function. One egg has 27 percent of the choline you need for the day, according to the National Institutes of Health (NIH).

Try them in: Mix chopped hard-boiled eggs with Greek yogurt, a splash of lemon juice, chopped celery, and chopped fresh dill for a cleaner take on egg salad. Pile the mixture onto whole grain toast or crackers for some carby goodness.

Boneless, skinless chicken breasts add high-quality protein to any meal. And with frozen, pre-cooked options like Tyson Grilled & Ready, the only thing you have to do is reheat—and eat.

Protein per serving: 19 grams per 3-ounce serving

Also great because: Getting 25 to 30 grams of protein per meal can make it easier to keep your weight in check, reports a recent review. Pair a 3-ounce serving of pre-grilled chicken with a medium baked sweet potato and a cup of steamed peas, and you’re there.

Try it in: If you're not worried about hitting the 25-gram mark, your options are truly endless. Toss pre-grilled chicken strips into a salad for an easy workweek lunch. Or, heat the chicken in a skillet with sliced onions, bell peppers, and taco seasoning to make a fast, tasty fajita filling for dinner.

Whether you opt for chickpeas, black beans, kidneys, or cannelinis, one thing’s for sure: Canned beans last forever in the pantry, and they’re ready to use whenever you are.

Protein per serving: 5 to 11 grams per half-cup serving, depending on the type of bean

Also great because: Beans are loaded with soluble fiber, a gel-like plant material that works with protein to slow the digestion of carbs and help control blood sugar levels, Pflugradt explains. As a result, eating them helps you stay energized—and satisfied—longer.

Try them in: Empty fridge? Make a super fast pantry meal by simmering canned beans and a minced garlic clove in jarred tomato sauce. Pour over whole grain pasta and devour.

Quinoa from the bulk section takes 20 minutes to cook, but you can nuke the frozen, pre-cooked stuff in, like, two. (And it tastes just as good.)

Protein per serving: 4 grams per half-cup serving

Also great because: Cooked quinoa delivers a solid hit of your daily magnesium, a mineral that promotes healthy bone density, according to the NIH. And unlike most whole grains, it’s a complete protein. That means it contains all nine "essential" amino acids your body can’t make on its own.

Try it in: Make a breakfast bowl by topping quinoa with plain Greek yogurt, berries, nuts or seeds, and a sprinkle of cinnamon.

Pure protein in scoopable form—it doesn't get much easier than that, people. (Not sure which to choose? Here are our top picks.)

Protein per serving: 16 grams per 1-ounce scoop

Also great because: Whey protein is thought to boost immune function, and research even shows that some of whey’s amino acids (like cysteine) boast antioxidant properties.

Try it in: Whey’s good for more than just smoothies. Try adding a scoop to oatmeal or whole grain pancake batter.

It’s rich and creamy, packed with protein, and you don’t have to cook it. The only downside is that you might want to eat the whole jar.

Protein per serving: 7 gram per 2-tablespoon serving

Also great because: Higher nut intake is tied to a lower risk of becoming overweight or obese, found a recent European review. In addition to having protein a-plenty, peanut butter is rich in healthy monounsaturated fats, which evidence shows can fill you up and help you eat less overall.

Try it in: Spread it on whole grain bread for a quick meal, or make a quick sauce with peanut butter, water, a splash of soy sauce, and a squeeze of fresh lime juice. Then, spoon it over noodles, pre-grilled chicken (like Tyson Grilled & Ready), roasted veggies, or a salad.

A dollop of the thick, creamy stuff adds instant protein to sweet or savory dishes. “Greek yogurt will often have at least twice the protein as a regular yogurt for fewer calories and less sugar,” Pflugradt says.

Protein per serving: 19 grams per 7-ounce serving

Also great because: Greek yogurt is rich in probiotics, which you probably know are good for your gut. But the friendly bugs might also boost your mood: In one recent study, people who ate 3.5 ounces of yogurt daily reported feeling less anxious or stressed compared to non-yogurt eaters.

Try it in: Gussy up Greek yogurt with your favorite savory add-ins to make a unique meal. Think kale, white beans, and chorizo or chopped roasted red pepper, olive oil, and oregano.

A veggie burger or energy bar made with soy protein might be a fast meal or snack solution. But they aren't always the best choice. “Those types of products are highly processed, often with high amounts of sodium and sometimes added sugar,” Pflugradt says. A more wholesome solution? Whole edamame beans. For easy eating, you can buy them frozen and pre-shelled.

Protein per serving: 9 grams per half-cup serving

Also great because: Soy foods like edamame are rich in isoflavones, a group of flavonoids with anti-cancer, anti-microbial, and anti-inflammatory properties, a recent review shows.

Try it in: Stir-fries, grain bowls, or salads. Another idea: Swap out the usual chickpeas for edamame in your favorite hummus recipe. It will deliver a bright green color—and some extra protein, too.