1. Prepare Hard-Boiled Eggs: If you don’t have them ready, boil eggs for 9-12 minutes for a firm yolk. Once cooked, cool them immediately in an ice bath, then peel. You can prep a batch at the start of the week.

2. Portion Greek Yogurt or Cottage Cheese: Spoon about 1/2 to 1 cup of plain Greek yogurt or cottage cheese into a small bowl or container. Top with a handful of berries or a sprinkle of chia seeds for added fiber and nutrients.

3. Assemble Lean Meat Roll-Ups: Take 2-3 slices of lean turkey or chicken breast. You can roll them up plain or wrap them around a cheese stick or a slice of bell pepper for extra crunch.

4. Create a Nut and Seed Mix: Combine a small handful (about 1/4 cup) of almonds, walnuts, or pistachios with a tablespoon of pumpkin or sunflower seeds. This provides healthy fats along with protein.

5. Serve Edamame: If using frozen edamame, simply microwave or steam it according to package directions. Sprinkle with a pinch of sea salt.

6. Prepare Veggies with Dip: Cut up carrots, celery sticks, or bell pepper strips. Pair them with a couple of tablespoons of hummus for a satisfying crunch and protein boost.

7. Mix Protein Powder: Combine 1 scoop of your preferred protein powder with water, milk, or a milk alternative in a shaker bottle. Shake well until smooth. This is excellent for a quick protein hit after a workout or as a meal replacement.

8. Open Canned Tuna or Salmon: Drain a small can of tuna or salmon. You can eat it plain, mix it with a little mustard, or add it to a few whole-grain crackers for a more substantial snack.