Stephanie Kay Nutrition

Real Food for Real Life

How to Lose Weight Without Counting Calories

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When it comes to weight loss, calorie counting is a commonly used and recommended strategy. After all, since the basic requirement for weight loss is a calorie deficit, counting calories seems like the obvious and most effective solution. Although calorie counting works for some, it’s not for everyone. Fortunately, there are plenty of other tools and strategies that you can implement to support a goal of weight loss without counting any calories at all. So here are some evidence-based tips that can help you lose weight without counting calories or points.

How to Lose Weight Without Counting Calories

At a foundational level, the requirement for weight loss, or fat loss, is a calorie deficit. Meaning that the total number of calories consumed via food and beverage must be less than the total number of calories expended via resting (metabolic rate) and non-resting energy expenditure (movement, activity, and exercise). (1) It is for this reason that the “calories in vs. calories out” equation is often referenced as the be-all and end-all of weight loss, which it is, however, actually tracking the equation is not required to support a goal of weight loss. Although, generally speaking, calorie counting is the most effective method, you can still create a calorie deficit without counting calories by focusing on dietary and lifestyle strategies that support “calories in vs. calorie out”, or CICO, without tracking a thing.

Tips to Lose Weight Without Counting Calories

Here are 11 tips to help create a calorie deficit and lose weight without counting calories or points.

1. Be Mindful of Liquid Calories

Although food is the most prevalent source of calories in our diet, calories are present in both food and beverages, and liquid calories are often missed or forgotten. Everything from a glass of orange juice to a smoothie, soda, sports drinks, or glass of wine contains calories, and even “healthier” choices, such as green juices and kombucha, contribute to our daily calorie intake.  Unfortunately, liquid calories do not provide the same level of satiety as whole food calories, as they are often lacking in fiber, protein, fat, and nutrients. For example, a 200-calorie green juice will likely not provide the same level of satiety as 200 calories of oatmeal, chickpeas, or broccoli. In fact, research has shown that consuming carbohydrates in solid form promotes a feeling of fullness and satiety that liquid carbohydrates do not provide. (2) Therefore, limiting the number of liquid calories you are consuming and focusing on calorie-free beverages instead, such as water, sparkling water, and/or plain coffee or tea, is a simple yet effective way to reduce the total number of calories consumed via beverages and support a calorie deficit.

2. Focus on Whole Foods

The most impactful change that you can make to support the “calories in vs. calories out” equation without counting calories is focusing on the quality of the food that you consume. Ensuring that your diet is primarily composed of whole foods; fruits, vegetables, dairy, meat, seafood, whole grains, beans, lentils, nuts, and seeds, as opposed to ultra-processed foods can help to organically cut calorie intake without actually counting calories. Generally speaking, whole foods are more nutrient-dense and satiating than processed foods, which have been engineered to be hyper-palatable thanks to their high concentrations of added sugar and oils. Not only do these added sugars and added oils have the potential to make processed foods higher in calories than homemade whole-food counterparts, but they have been shown to override the body’s natural hunger and fullness signals and lead to increased food consumption overall. (3) That is not to say that processed food has no place in a healthy diet or a weight loss goal, you can still indulge and enjoy a treat from time to time, however, addressing the quality of the food that you eat can help to limit overconsumption of calories by consuming more satiating and nutrient-dense foods.

3. Build Your Meals Around Protein

Compared to carbohydrates and fats, protein is the most satiating macronutrient. Consumption of protein has been shown to increase satiety, reduce hunger levels, support metabolic health, and promote weight loss. (4) Building your meals around a source of protein can help to ensure that you are consuming an adequate amount and it’s not being forgotten. Although the exact amount of protein required will vary from one person to the next based on individual needs, lifestyle factors, and goals, studies have shown that controlling for calorie intake and protein intake are the best indicators of success for weight loss. (5)(6) In fact, high-protein diets have been shown to lead to the consumption of 30% fewer calories than low-protein diets. (7) Therefore, by focusing on protein at every meal there is a potential to better support a reduction of calories and the creation of a calorie deficit without counting calories. So be it breakfast, lunch, dinner, or a snack, ensure that you are consuming a source of protein, make it the priority, and build your meal around it.

4. Use High-Volume Foods

Not only are fruits and vegetables highly nutritious and nutrient-dense but incorporating them in meals, along with protein, can help to provide increased levels of satiety and fullness. Compared to fats, proteins, and starches, fruits and vegetables are considered “high-volume” foods since, gram per gram, they contain fewer calories given they have higher water and fiber content. Focusing on high-volume foods at meals and snacks can help to keep you full since they quite literally keep your stomach fuller. In a 2019 study, when subjects eating foods low in caloric density, such as fruits and vegetables, are compared with those consuming foods richer in calories, or calorie-dense foods, those on meal plans with higher calorie concentrations were found to consume twice as many calories per day in order to satisfy their hunger. (8) Focusing on high-volume foods also allows for larger portion sizes with a limited impact on calorie intake.

5. Be Accurate with Portion Sizes

Although food quality is a beneficial tool in the weight loss tool kit, food quantity still matters. Creating a calorie deficit is essential for weight loss and even if you don’t want to count calories you still need to be mindful of how much you are eating. Unfortunately, even too many calories from salads, avocados, smoothies, and healthy whole foods can impair a weight loss goal if you are over-consuming for your caloric needs. If you don’t want to count calories, weigh or measure your food, your hand is a great tool that you can use to help estimate portion sizes. Using your hand as a guide, a portion of protein = 1 palm, a portion of carbohydrates = 1 cupped hand, a portion of vegetables = 1 fist, and a portion of fat = 1 thumb. The reason this method is useful is that your hand size is proportionate to you; a 5’2 female and 6’0 male will have different size hands yet proportionate to their body, making it a simple yet effective way to determine your personal portion size. Not to mention, the size of your hand never changes and it’s highly convenient because it travels with you wherever you go.

6. Prioritize Resistance Training

Prioritizing nutrition is vital for weight loss, but exercise is equally important. There are two sides to the “calories in vs. calories out” equation and focusing on both sides is the most effective way to create a deficit, especially if you’re not counting calories. Although all forms of exercise are beneficial and can help to increase your overall daily energy expenditure (i.e. calories out), resistance training has been shown to have particular benefits when it comes to weight loss and fat loss. Although traditional cardiovascular exercise has the potential to burn more calories per exercise session, resistance training has been shown to provide more long-term weight loss benefits as it is more effective at building muscle and reducing fat tissue, which has a direct impact on metabolic rate. Increasing the amount of muscle tissue on your frame, which, in turn, increases the number of calories you burn at rest. Research has shown that resistance training is more effective at increasing resting metabolic rate compared to aerobic exercise when calorie intake is controlled for. (9) Moreover, since, pound per pound, muscle tissue is denser than fat tissue it physically takes up less space, so increasing the amount of muscle mass on your frame can help to provide a “leaner” look that is often desired with a goal of weight loss.

7. Look for Ways to Increase Movement (NEAT)

Although workouts and exercise are commonly discussed when it comes to weight loss and energy expenditure, general movement and activity are actually larger contributing factors to our total daily energy expenditure. An individual’s total daily energy expenditure (TDEE) is determined by their basal metabolic rate (BMR), thermic effect of food (TEF), and physical activity. Your BMR accounts for roughly 70% of the total calories burned in a day and TEF accounts for roughly 10%, while the remaining 20% is expended through physical activity. Overall all daily physical activity can be broken down into two separate categories; exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT). Exercise activity thermogenesis, or EAT, is composed of organized workouts and accounts for 5% of total expended energy, while non-exercise activity thermogenesis, or NEAT, is composed of general movement such as walking, doing dishes, vacuuming, mowing the lawn, standing, or tapping your toe, and accounts for up to 15% of your total daily energy expenditure. (10) So, although a run or trip to the gym is highly beneficial to support a goal of weight loss, simply increasing your general movement throughout the day has three times the potential to support a goal of weight loss. If you are looking to lose weight without counting calories, look for ways to increase your movement during the day, as this is a major area of opportunity for most people.

8. Eat as Mindfully as Possible

Mindless eating is the nemesis of a weight loss goal. Although it happens to the best of us, those extra bites, bits, and binges can quickly and easily add up and make maintaining a calorie deficit more difficult than ideal. Learning to listen to and pay attention to your own hunger signals is one of the greatest gifts you can give to yourself and one of the best tools you can add to your nutrition toolkit. Everyone has a different relationship with food and some individuals may require more support or greater intervention than others, however, generally speaking, there are some simple behaviors that you can implement to be a little more mindful of what you are eating. For instance, aim to eat all meals sitting down, as opposed to standing or walking, and do your best to chew, take your time, and eat slowly. Try to remove all digital distractions, such as phones, TVs, or tablets, eat attentively, and focus on tastes and texture. As you eat, pay attention and try to note as you are starting to feel full. Although the practice of mindful eating is something that can be difficult to grasp, and may even feel annoying at first, your body is the best nutrition coach you will ever have so it’s important that you learn to listen to it.

9. Get Good Sleep

Sleep is a highly underrated factor in weight loss. Along with stress, your sleep has a direct impact on your hormones and hunger signals. Lack of sleep and poor quality sleep can lead to imbalances in insulin, leptin, ghrelin cortisol, and many other hormones, which have a profound impact on weight. Studies have shown that disruption in the hunger hormones leptin and ghrelin in sleep-deprived individuals leads to increased appetite and increased risk of obesity. (11)(12) Another study demonstrated individuals who were sleep-deprived experienced an increase in late-night snacking and were more likely to reach for high-sugar and refined carb snacks, while another study found that sleeping too little led people to eat larger portions. (13)(14) In short, poor sleep or lack of sleep has the potential to disrupt hormones, increase hunger and decrease self-control and decision-making around food, therefore, getting good quality sleep is a vital tool in losing weight without counting calories.

10. Aim for (at least) 80/20 Consistency

Calories are king when it comes to weight loss, but consistency is queen. Eating one salad will not make you lose weight, the same way eating one cookie will not make you gain weight – it’s about the big picture. In order to support a goal of weight loss, you must ensure that you are in a calorie deficit consistently over a long period of time. Therefore, you must focus on prioritizing whole foods, limiting liquid calories, focusing on protein, consuming fruit and vegetables, and being mindful of portion sizes on a regular basis, not just once in a while.

11. Be Honest With Yourself

When it comes to a goal of weight loss, honesty is the best policy. Telling yourself that you’re doing one thing while actually doing another is not going to help you progress towards your goals. If you are looking to lose weight without counting calories it’s important that you take an unbiased look at what you are doing and what you’re not doing. If you’re struggling or you hit a weight loss plateau, it’s important that you check in with yourself and ask some hard-hitting questions. Am I actually eating mostly whole foods? Am I really prioritizing protein? Am I drinking too much on the weekend? Am I really getting enough activity? Am I truly being as consistent as I’m telling myself I am? If you’re not going to use calorie counting as an accountability tool, you really need to ensure that you are holding yourself accountable to food and lifestyle choices that support the “calories in vs. calories out” equation. It’s not about beating yourself up, it’s about keeping it real and continuously taking action and making choices that support your goals.

The Bottom Line

To support a goal of weight loss you must learn to make food and lifestyle choices that support a calorie deficit. Although calorie counting works for some, it’s not for everyone, and there are plenty of other strategies and habits that you can implement to lose weight without counting calories or points. By focusing on whole foods, consuming adequate protein, increasing your intake of fruits and vegetables, increasing activity and movement, prioritizing sleep, and eating mindfully, you can work on building habits that support a goal of weight loss without tracking a thing.

Apple Cinnamon Pancakes

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Light, fluffy, and filled with cinnamon and fresh apples, these healthy apple cinnamon pancakes are the perfect recipe for a cozy weekend brunch. Serve these apple pancakes on their own, with maple syrup, or with a sweet and sticky apple topping for a hearty fall-inspired feast.

Apple Cinnamon Pancakes

Although any apple will work in this recipe, I think a slightly firmer and crisper apple; such as Royal Gala, Cortland, Honeycrisp, or Empire, works particularly well as the texture tends to hold up better during the cooking process. For the ultimate apple cinnamon flavor, I included fresh apple directly in the pancake batter and as a topping, however, you could certainly do one or the other if you prefer.

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Veggie Hummus Sandwich

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Filled with cucumber, tomato, red onion, and leafy greens, this hummus sandwich is perfect for a quick and easy lunch. Whether you’re eating at home, packing an office lunch, or packing a school lunch, this veggie-packed sandwich is a healthy, hearty, and high-fiber meal.

Hummus Sandwich

Part of the reason I love a hummus sandwich so much is that it’s so incredibly versatile. With so many different styles of bread, flavors of hummus, and vegetables to choose from, you can easily create endless versions of this simple sandwich. Be it sourdough bread and garlic hummus, sprouted grain bread and roasted red pepper hummus, or seedy bread and spicy hummus, this veggie hummus sandwich recipe is a quick and healthy lunch idea that you can keep coming back to at any time of the year.

How to Make a Healthy Hummus Sandwich

  • Pick your bread. A good sandwich begins with good bread. While any type of bread with work in a hummus sandwich, I find seedy bread works particularly well.
  • Spread with hummus. You can use any brand or flavor of hummus that you like or, better yet, make homemade hummus if you’re feeling up to it!
  • Add veggies. You can add any combination of raw or grilled vegetables you like.

Although this recipe calls for cucumber, tomato, red onion, and leafy greens, you can certainly mix and match the vegetables as you like; shredded carrots, shredded cabbage, roasted red peppers, and sprouts would all work particularly well. Not to mention, a slice of cheddar cheese or avocado always makes a lovely addition to any hummus sandwich.

Veggie Hummus Sandwich

Veggie and Hummus Sandwich

Once prepared this hummus sandwich can easily be stored in the fridge for one day, however, I don’t recommend leaving it any longer than this. While the veggies and hummus will last, the high moisture level of the ingredients may leave you with a soggy sandwich so it’s best to make this hummus sandwich right before eating or the night before.

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Chicken Pesto Pasta

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Made with penne pasta, basil pesto, chicken, and broccoli, this chicken pesto pasta is a well-balanced meal complete with fiber, protein, and healthy fats! Not only does this recipe work well as a healthy weeknight meal but also keeps well in the fridge making it a wonderful meal prep idea for healthy weekday lunches.

Chicken Pesto Pasta with Broccoli

I used penne pasta in my recipe, however, you could certainly use spaghetti, fettuccine, or bow-tie pasta if you prefer – any style of pasta will work! You could also add a splash of heavy cream or milk to the dish if you wanted to create a creamier sauce or add extra vegetables in the form of tomatoes or asparagus for an added boost of fiber.

Regardless of which route you go, this pesto pasta is sure to be a great addition to your weeknight dinner repertoire, as it works well all year long.

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Cheesecake Dip

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Love cream cheese? You’re going to love this cheesecake dip. Made with only 5-ingredients and ready in less than 5 minutes, this no-bake cheesecake dip is a sweet treat and delicious served with fresh fruit, cookies, or pretzels as a fun and family-friendly dessert.

No-Bake Cheesecake Dip with Fruit

This sweet cream cheese dip tastes just like cheesecake and is a fun way to satisfy a sweet tooth in a slightly lighter way.  I used honey in my recipes because I like the flavor and creamy texture it provides, however, you could easily use equal parts powdered sugar if you don’t like the taste of honey.

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Fiesta Chicken Rice Bowls

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Looking for a quick and easy meal prep idea? Look no further than these fiesta chicken rice bowls. Made with chicken, rice, bell peppers, and Mexican spices, these fajita-inspired chicken rice bowls are a well-balanced meal packed full of protein, carbohydrates, and vegetables.

Mexican Chicken Rice Bowls

I used white rice in these chicken and rice bowls, however, you could certainly use brown rice if you prefer. Although brown rice is often touted as being the healthier option, the difference between white rice and brown rice is minimal and it’s truly more about preference. Plus, you can easily cut down on time and ingredients by using a pre-made or store-bought Mexican spice blend or fajita seasoning instead of the chili powder, cumin, paprika, and coriander blend I’ve recommended.

More Healthy Chicken and Rice Recipes:

Peach Oatmeal Muffins

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Light and fluffy, and filled with fresh peaches and rolled oats, these healthy peach oatmeal muffins are a family-friendly recipe that works well as a simple breakfast or healthy snack.

Tender, juicy, and bursting with flavour, peaches are my favourite summer fruit. Not only are they absolutely delicious, but peaches are also a great source of carbohydrates, fibre, vitamins and minerals, making them a nutritious snack or great addition to any baked good, like these peach oatmeal muffins. Although you can technically use canned peaches in this recipe, fresh peaches provide a delicate texture and flavour you just can’t get from the canned variety, and they are a perfect way to showcase this fluffy, furry and flavourful seasonal fruit.

Healthy Peach Muffins

Healthy Peach Muffins

These peach muffins call for quick-cooking or rolled oats, however, I suggest quick-cooking oats because I think they provide a softer and moister texture. And you can certainly use whole wheat flour instead of all-purpose if you wanted to add an extra boost of fibre. Regardless of what route you go, the fresh peaches are sure to add the perfect touch of natural sweetness and moisture to these peach oatmeal muffins.

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Creamy Buckwheat Porridge

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Made with buckwheat groats, cardamom, almond butter, and dates, this warm and creamy buckwheat porridge is a hearty and healthy breakfast. Plus, the use of buckwheat and almond milk makes this recipe gluten-free, dairy-free, and vegan for everyone to enjoy!

Creamy Buckwheat Porridge

Although I used almond milk in this recipe, you can certainly use any plant-based or non-dairy milk that you like; oat milk and cashew milk would work particularly well. I opted to blend the buckwheat groats prior to cooking to create a rich and creamy texture, however, you can also cook them whole for a chunkier and heartier porridge if you like.

More Healthy Buckwheat Recipes:

Lemon Paprika Chicken

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Ready in under 30 minutes, this lemon paprika chicken marinade is perfect for a healthy weeknight meal. The simple combination of ingredients easily creates a moist, tender, and juicy chicken dish the whole family is sure to love.

Baked Lemon Paprika Chicken

I used smoked paprika in this recipe because I think it adds an extra depth of flavour, however, you could certainly use sweet or spicy paprika if you prefer. Although it will alter the flavour slightly, this recipe will still create a delicious and tender chicken breast ready to serve with some fluffy rice and roasted vegetables for a simple and well-balanced meal.

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Chocolate Almond Nice Cream

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Made with frozen banana, salty almond butter, and rich cocoa powder, this chocolate almond nice cream is a naturally sweetened and healthy treat. Plus, made with only 4 ingredients and ready in less than 5 minutes, this healthy nice cream recipe is quick and easy to make, making it a great way to satisfy a sweet tooth in a pinch.

Allow me to be clear, traditional ice cream can 100% be included in any healthy diet. In fact, I eat ice cream all of the time myself! However, if you’re looking to create a little balance, cut back on your sugar intake, or use up ripe bananas, nice cream is a great way to do it. Simply slice the bananas, freeze them, and then add them to a blender with a bit of almond butter and cocoa powder and you’ve got a rich and creamy ready-to-serve treat.

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What Are Ancient Grains?

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In recent years, ancient grains have risen in popularity in Western culture and are often touted as being healthier alternatives to modern whole grains, but is it true? Here is a complete breakdown of the different grain varieties, their health benefits, and how to use them.

What Are Ancient Grains?

What are ancient grains?

Although there is no actual definition, the term ancient grains is generally used to describe a group of whole grains that have been largely unchanged over the last several hundred years. Unlike modern grains such as wheat, corn, and rice, which are constantly bred and changed, ancient grains have never been processed through hybridization or selective breeding, meaning, they are very similar to those consumed by ancestors or “ancient” populations thousands of years ago.

Ancient grains commonly include whole grains, such as spelt, barley, and millet, as well as pseudocereals, such as quinoa, buckwheat, and amaranth. Although modern wheat, which has been altered through hybridization, is not classified as an ancient grain, the wheat varieties einkorn, farro, Kamut (Khorasan wheat), and spelt remain relatively untouched and therefore are. Moreover, heirloom varieties of rice and corn, such as black rice, wild rice, and blue corn, are also considered ancient grains.

Overall, the term “ancient grains” is used as a marketing term by food manufacturers to promote grains that have been largely ignored by Western cultures and palates until recently.

List of Ancient Grains

While there is not exactly a fixed list, some of the more common ancient grains include (1):

  • Amaranth
  • Barley
  • Black Rice
  • Blue Corn
  • Buckwheat
  • Bulgur
  • Einkorn
  • Farro
  • Freekeh
  • Kamut
  • Millet
  • Quinoa
  • Sorghum
  • Spelt
  • Teff
  • Wild Rice

Amaranth is classified as a pseudocereal that is naturally gluten-free and rich in protein, fiber, micronutrients, and antioxidants. (2) It has an earthy taste and nutty texture and can easily be used in the place of rice, in salads, soups, or stews.

Barley is a cereal grain and a member of the grass family. Barley is one of the world’s earliest cultivated grains and provides fiber, vitamins, and minerals. (3) Barley is sold in hulled and pearled formats and, with a chewy texture and nutty flavor, can be used to make risottos, soups, stews, and salads.

Buckwheat is also classified as a pseudocereal. Whole buckwheat, also known as buckwheat groats, makes a wonderful porridge, while its flour is commonly used to make noodles, pancakes, crackers, and bread.

Einkorn, farro, Kamut, and spelt are varieties of wheat, often known as ancient wheat, that are untouched compared to modern wheat. Whole kernels or berries of these wheat grains can be used to make grain salads, added to soups or stews, while their flours are can be used in baking.

Bulgur and freekeh are not actual grains; rather, they are forms of processed cracked wheat. Although traditionally made of ancient wheat grains, bulgur and freekeh are more commonly made from modern durum wheat. (4) Both bulgur and freekeh make great additions to salads, side dishes, and pilafs.

Millet is a small, round ancient grain that is part of the grass family along with sorghum and teff. All three are good sources of fiber, vitamins, and minerals, and are naturally gluten-free. Millet, sorghum, and teff can all be sure to make porridge, salads, soups, stews, and baked goods such as pancakes, loaves, and bread.

Quinoa is a flowering plant in the amaranth family, technically a seed, that is classified as a pseudocereal. Quinoa is a naturally gluten-free grain, with vitamins, minerals, and plant compounds, as well as antioxidants, and works well in porridge, salads, soups, stews, and casseroles, or as a simple side dish or pilaf.

Benefits of Ancient Grains

Like all whole grains, ancient grains are food sources of complex carbohydrates, fiber, vitamins, and minerals. Many grains also contain healthy fats and moderate levels of vegetarian protein. Although the exact health benefits are unique to each variety, overall, some research suggests that individuals who regularly consume whole grains have a lower risk of heart disease, stroke, diabetes, and some cancers. (5)(6) The fiber-rich nature of these grains can also aid with digestion and may support overall gut health.

Are ancient grains healthy?

Ancient grains are certainly more nutritious than refined grains or processed grain products; however, they are equally as nutritious as all whole grains. Be it oats, barley, quinoa, or farro, all whole grains, ancient or not, have a place in a healthy diet. Although these grains have risen in popularity due to their “exotic” nature, more common whole grains such as rice, brown rice, oats, and wheat offer the same health benefits at a fraction of the cost.

The Bottom Line

Ancient grains is a term used to describe whole grains and pseudocereals that have never been processed through hybridization or selective breeding. Some of the most popular ancient grains include amaranth, barley, buckwheat, farro, millet, and quinoa, all of which are good sources of fiber, vitamins, and minerals. The regular consumption of whole grains has been linked to numerous health benefits including improved blood sugar, reduced inflammation, as well as lower risks of diabetes, heart disease, and cancer.

Wild Rice Salad

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Made with wild rice, radishes, snap peas, celery, and fresh herbs, and covered in a lemon-garlic dressing, this wild rice salad is filled with texture, colors, and flavor, and works well as light vegetarian lunch or simple side dish to any grilled meat.

Wild Rice Salad with Radish and Snap Peas

 

Although this recipe calls for wild rice, you can certainly make it with any type of rice that you enjoy; white, brown, red, or black rice would all work equally well. Not to mention, this recipe is a great way to use up any leftover rice you have in the fridge; just chop some veggies, add the dressing, and you’ve got a cold wild rice salad ready to go in minutes.

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Cottage Cheese Pancakes

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Cottage cheese might not be the first ingredient that comes to mind when you think of pancakes but it is a delicious and welcome addition to this classic breakfast dish. Crispy on the outside, fluffy on the inside, and packed full of protein, these cottage cheese pancakes are a quick and easy breakfast you can enjoy any day of the week.

Healthy Cottage Cheese Pancakes

I made these pancakes with all-purpose flour; however, you could easily make them with whole wheat flour, oat flour, or quick-cooking oats if you wanted to increase the fiber content a little bit. These cottage cheese pancakes also store really well in the fridge so they are perfect as a meal prep idea for quick and easy weekday breakfasts.

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12 No-Cook Protein Sources

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Too hot to cook? Don’t feel like turning on the oven? No problem, you can enjoy these high-protein foods without cooking! These no-cook protein sources are a quick and easy way to increase your protein intake and create a well-balanced meal with minimal effort.

Two meal prep bowls with boiled eggs, almonds, berries, sliced cucumber, and cottage cheese on a white background.

Table of contents

One of the keys to creating a balanced meal is ensuring that every meal contains a source of protein. Although in theory this is quite easy to do, when life gets busy or the temperature heats up, sometimes we just don’t have time or feel like roasting a whole chicken or cooking a pot of beans. Fortunately, there are plenty of sources of protein that you can buy pre-cooked in the grocery store or pull out of the freezer, fridge, or pantry that require absolutely no cooking at all.

Infographic of no-cook protein sources.

No-Cook Protein Ideas

Whether you are building a breakfast, lunch, dinner, or snack, here are 12 no-cook sources of protein that you can add to your next meal.

1. Deli Meat

Whether it’s turkey, chicken, or roast beef, deli meat and cold cuts are a great source of no-cook protein. Not only are there many different types to choose from, but deli meat is an incredibly versatile source of protein that can easily be added to sandwiches, topped onto salad, or eaten on its own as a part of a simple snack-style meal. When shopping for deli meat, be sure to read the ingredients and look for less processed versions made of meat and seasonings, with a lower sodium and sugar content.

A 3-ounce serving of turkey deli meat contains 19 grams of protein (1).

2. Cottage Cheese

Although all forms of cheese contain protein, cottage cheese has a particularly high protein content. Cottage cheese works well as a simple snack or side, can be topped with fruit, topped onto salads or toast, or mixed into dips, smoothies, or baked goods such as pancakes. Not to mention, in addition to its protein content, it’s also a great source of micronutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin.

A 1/2-cup serving of 2% cottage cheese contains 14 grams of protein (2).

3. Frozen Edamame

Edamame beans are the green, whole, immature soybeans, often referred to as soybeans vegetables. Much like other soy products, such as tofu and tempeh, edamame is a good source of vegetarian protein, as well as fiber. Edamame can be found in pods or shelled in the freezer section of all major grocery stores, similar to green peas. Since the edamame beans are already cooked and frozen, once thawed, they can be eaten on their own as a simple snack, added to stir-fry, or mixed into a salad for a quick and easy source of no-cook plant-based protein.

A 1-cup serving of prepared edamame contains 18 grams of protein (3).

4. Canned Beans

From black to white to kidney, beans are a filling and high-fiber source of vegetarian protein and a versatile ingredient that you can eat at any meal of the day. Although beans are primarily a source of carbohydrate, with an average ratio of 3:1 carb to protein, compared to other sources of carbohydrate they have the highest concentration of protein content. Beans can easily be cooked into stews, soups, pasta, or casseroles, mixed into salads, or blended directly into sauces or dips.

A 1-cup serving of cooked black beans contains 15 grams of protein (4).

5. Canned Tuna

Canned tuna is a pantry staple in many kitchens; it’s versatile, relatively inexpensive, and can last for long periods of time. In addition to being a good source of protein, tuna is an excellent source of healthy fats, most notably omega-3 fatty acids, and can be added to sandwiches, salads, pasta, or casseroles. Although tuna tends to be the most popular, all forms of canned fish and seafood, such as canned salmon, shellfish, and sardines, are incredibly nutrient-dense and convenient options.

One can of water-packed tuna contains 27 grams of protein (5).

6. Hard-Boiled Eggs

If you’re making them at home, they will require a little cooking; however, you can also easily find packaged and pre-cooked boiled eggs in all major grocery stores. Whether you’re adding them to a salad, a slice of toast, or a lunch box, boiled eggs are a protein and micronutrient powerhouse complete with vitamins A, D, and E, zinc, calcium, and all of the B vitamins.

A serving of 2 hard-boiled eggs contains 12 grams of protein (6).

7. Canned Chickpeas

Much like beans, chickpeas are a great source of vegetarian protein that can be used in salads, soups, stews, curries, or snacks. Also known as garbanzo beans, chickpeas are part of the legume family and, in addition to being a source of no-cook protein, are a good source of fiber and complex carbohydrates, while being moderate in calories.

A 1-cup serving of cooked chickpeas contains 15 grams of protein (7).

8. Canned Lentils

Although they are quick and easy to cook, along with beans and chickpeas, lentils are a great source of no-cook protein that is easily found cooked and canned in all major grocery stores. From red to green to brown, lentils come in many different shapes, sizes, and colors, and are an inexpensive and versatile ingredient in the kitchen. Lentils can be consumed cooked on their own, cooked into soups, stews, chilis, and curries, eaten cold in a salad, or blended into a dip.

A 1-cup serving of cooked lentils contains 18 grams of protein (8).

9. Smoked Salmon

Cured or smoked fish of any kind makes a wonderful addition to a salad, eggs, a sandwich, a pasta dish, or snack-style lunch with crackers and cheese. Smoked salmon is made by salting the fish and then curing the flesh, with either hot or cold smoke, for one or several days to remove excess moisture from the fish. The process of smoking does not diminish the nutritional value of the salmon; it is simply a method of preservation. In addition to being high in protein, smoked salmon is an excellent source of omega-3 fatty acids and vitamin B12. 

A 3-ounce serving of smoked salmon contains 15 grams of protein (9).

10. Greek Yogurt

All yogurt, but particularly Greek yogurt, is a good source of high-quality protein. Greek yogurt is made via the same process as regular yogurt, however, once fermented the yogurt is strained to remove excess liquid whey and lactose, reducing the natural carbohydrate content and increasing the protein content, leaving behind a thicker-textured yogurt. Greek yogurt can be eaten on its own, with granola and/or fruit, mixed into muffins or baked goods, or stirred into dressing and dips.

On average, a 3/4-cup serving of Greek yogurt contains 16 grams of protein (10).

11. Jerky

Be it beef, buffalo, elk, turkey, or chicken, jerky is lean-trimmed meat that has been cut into strips and dried, cured, or smoked. The word jerky is actually derived from the Quechua word ch’arki, which means “dried, salted meat”, and the process of creating jerky is a traditional method of food preparation that was used across cultures to prevent spoilage. Generally speaking, jerky is a convenient and transportable source of no-cook protein that is high in protein and low in carbohydrates; however, not all brands are created equal, so it is best to read the ingredients to ensure that you are choosing an option made of meat, salt, and spices, with limited additives.

A 3-ounce serving of beef jerky contains 27 grams of protein (11).

12. Protein Powder

While getting protein from whole foods is certainly more ideal, protein powders are a great alternative when you are in a pinch. Protein powders are dietary supplements that are concentrated sources of protein made from powdered animal or plant sources of protein, such as dairy, eggs, rice, or peas. Depending on the exact formula, protein powders are often fortified with vitamins, minerals, and/or enzymes to increase their nutritional value as they are sometimes used as a meal replacement or substitute. Protein powder can be used in many ways, including on its own in water or milk, and added to smoothies, yogurt, oatmeal, or baked goods for a quick and easy boost of protein.

On average, a 1-scoop serving of protein powder contains 26 grams of protein (12).

The Bottom Line

Adding protein to a meal does not need to be complicated with so many no-cook protein sources to choose from. Be it tuna, Greek yogurt, or a can of beans, there are plenty of different ways to add protein to breakfast, lunch, or dinner without any cooking at all.

Turkey Lettuce Wraps

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Made with fresh lettuce leaves topped with spiced ground turkey, a zesty lime sauce, crunchy vegetables, and a sprinkle of peanuts, these Thai turkey lettuce wraps are the perfect combination of simple, fresh, and fragrant. Inspired by a traditional Thai Larb Gai recipe, these lettuce wraps can be served on their own or with a side of sticky rice as a healthy and high-protein meal.

Thai Turkey Lettuce Wraps

Popular in Laos and rural sections of Northeastern Thailand, Larb Gai is a light chicken salad made with fresh mint and red onion, tossed in a dressing of ground rice, lime juice, and chilies. Although a traditional Larb Gai, also spelled Laab Gai, Lahb Gai, Laap Gai, is made with ground chicken, I opted to use ground turkey in this recipe as a simple twist, and because it’s what I had in the freezer, but feel free to use whichever you have on hand. Either option will create a flavor-packed dish that works equally well as an appetizer or a light main course.

More Healthy Turkey Recipes

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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