As a busy mom of two, I’m always looking for simple ways to get more protein into my meals — without spending hours in the kitchen.
And since I eat gluten-free and dairy-free, I’ve had to find staples that check all the boxes: healthy, high in protein, easy to prep, and family-friendly.
These are the go-to items I throw in my cart every week to help me stay fueled, satisfied, and on track — even on the busiest days.
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1. Chicken Breast or Thighs
Plain, boneless chicken is a classic for a reason. It’s naturally gluten-free, dairy-free, high in protein, and super versatile — grilled, baked, tossed in the slow cooker, you name it.
Tip: I like to batch-cook extra so I can throw cooked chicken into salads, wraps, or quick lunches/dinners all week.
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2. Ground Turkey or Ground Beef
When we get tired of plain chicken, ground turkey or beef is my next stop. It cooks fast and can be seasoned a million different ways. I usually do a pound of turkey and a pound of beef.
Tip: I’ll cook a batch without any seasoning & freeze in individual servings. It’s easy to add taco seasoning for nacho/taco night or add the plain meat to noodles + red sauce for pasta night.
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3. Packet Tuna
Such an underrated protein option! A packet or can of tuna is budget-friendly and perfect for fast lunches.
Tip: I mix 2 tuna packets with a little avocado or light mayonnaise and a dash of salt, pepper, and dill for an easy tuna salad. I always keep my tuna packets in the fridge, too – I like the taste better when it’s chilled.
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4. Eggs
Eggs are naturally gluten-free and dairy-free — and one of the quickest ways to get high-quality protein.
Tip: Scrambled, boiled for snacks, or in a breakfast burrito for an easy grab-and-go breakfast.
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5. Rotisserie Chicken
For extra crazy weeks, a store-bought rotisserie chicken is my go-to. It’s already cooked, full of flavor, and easy to shred for quick meals. Just check the label to make sure it’s gluten- and dairy-free — most are, but a few have added sauces or seasonings.
Tip: I use it for everything from salads to nachos to eating it plain. It’s a total lifesaver when I don’t have time to cook.
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You don’t need a complicated plan or tons of time to eat more protein — just a few smart staples you can count on week after week.
Whether you’re trying to build muscle, stay full longer, or just feel more energized, these protein-packed picks make it way easier to stay consistent (without cooking separate meals for the whole family). Keep it simple, and let your grocery list work for you!
Xo,
Katy
