When life gets hectic, cooking from scratch can feel impossible.

That doesn’t mean you have to sacrifice your health goals—or resort to boring, unsatisfying meals. Convenience foods can be lifesavers when you need quick, high-protein options to fuel your body and keep your family happy.

Here’s a roundup of our favorite pre-cooked, macro-friendly convenience foods to stock up on for those extra-busy weeks!

1. Rotisserie Chicken

The ultimate lifesaver! Rotisserie chicken is versatile, affordable, and packed with lean protein. Shred it for salads, wraps, or grain bowls, or pair it with frozen veggies and microwavable rice for a complete meal in minutes.

Pro Tip: Freeze leftover chicken in portion-sized bags for future busy days.

2. Canned Beans and Lentils

Beans and lentils are a plant-based protein powerhouse! Rinse and toss them into soups, salads, or even tacos. Black beans and chickpeas are family favorites, while lentils make a hearty addition to pasta or curry.

Macro Tip: Pair with a protein source like grilled chicken or lean beef for a complete macro-balanced meal.

3. Pre-Cooked Hard-Boiled Eggs

High in protein and ready to eat, hard-boiled eggs are perfect for quick snacks or adding to salads and wraps. Many grocery stores sell pre-cooked eggs in bulk—so no peeling required!

4. Greek Yogurt Cups

A quick grab-and-go protein source, Greek yogurt is creamy, satisfying, and packed with 15–20g of protein per serving. Look for plain, unsweetened options and add your own toppings like berries or granola for a balanced snack.

For the Sweet Tooth: Stir in a scoop of protein powder for a dessert-like treat that hits your macros.

5. Frozen Grilled Chicken Strips

For a hot meal in minutes, keep frozen pre-cooked chicken strips on hand. Warm them up and toss them into pasta, salads, or wraps—or enjoy them straight from the bag with dipping sauce for a quick protein hit.

6. High-Protein Bread

Sandwiches don’t have to be boring! High-protein bread or wraps are great options for a quick meal. Fill them with deli turkey, cheese, and spinach for a satisfying, balanced bite.

7. tuna and salmon packets

Single-serving tuna or salmon packets are portable, shelf-stable, and packed with protein. Add them to crackers, salads, or sandwiches for a quick meal or snack.

Flavor Boost: Look for flavored options like lemon pepper or sweet Thai chili!

8. protein-packed frozen meals

When all else fails, check the frozen section for high-protein options. Look for meals with 25g+ of protein and balanced macros. Bonus points if you add extra veggies or a side salad to round things out!

Your pantry = your superpower

Busy weeks don’t have to derail your health goals. With a little preparation and the right convenience foods, you can stay on track while keeping mealtime stress-free.

Want more tips like this? Explore the Macro Friendly Food Meal Planning App for recipes, meal plans, and tools that make eating well easy—even on the busiest days.