Let’s be real — most of us don’t have time to make artisanal chia puddings or prep seven rainbow-colored mason jar meals. If you’re working a desk job, stuck in meetings, or just live at your computer, you need fast, protein-packed snacks that won’t blow your fat loss goals.

We made this resource for you.

Some of these options require a little prep at home. Others you can make at your desk, stash in a drawer, or order and keep on hand. Whether you’ve got a fridge, a microwave, both, or literally nothing — we’ve got something that works.

Let’s snack smart, build muscle, and stay out of the sad vending machine life.

These snacks are great cold — no heating required.

Greek Yogurt Cups (Two Good, Oikos Triple Zero, Siggi’s)

• 15–20g protein, grab-and-go

Hard-Boiled Eggs + Baby Carrots

• Easy, protein-packed, and meal-prep friendly

Cottage Cheese Cups + Cherry Tomatoes

• Savory, filling, high in protein

String Cheese + Baby Bell Peppers

• Balanced with fat, protein, and fiber

Pre-Made Protein Smoothie (From Home)

• Make in the morning, store in the fridge
  

You Have a Microwave (No Fridge)

These snacks heat well and don’t need to be chilled.

Microwaveable Protein Oats

• Add protein powder + water, microwave at your desk

Roasted Chickpeas (low-oil or air-popped)

• Crunchy, shelf-stable, and protein-rich

Shelf-Stable Tuna or Salmon Packets + Microwave Rice

• Add hot rice to flavored tuna packets for a quick, protein-rich bowl

Look for Starkist Creations, Safe Catch, or Wild Planet

Egg White Powder + Oatmeal

• Add to microwave oats after cooking for an extra protein boost without adding fat

Microwaveable Edamame Packs

• Lightly salted, high in plant-based protein, and microwave-ready
  

You Have Both (Fridge + Microwave)

You’ve got options — go big.

Leftover Chicken + Steamable Veggies

• Reheat at lunch, packed with protein and fiber

Egg Bites or Mini Frittatas

• Meal prep on Sunday, reheat at work

Frozen Protein Bowl (Low-Carb)

• Look for brands like Real Good Foods or Tattooed Chef

You Have Neither (Desk Drawer Warriors)

These are shelf-stable and zero-fuss.

Jerky (Beef, Turkey, or Salmon)

• 9–15g protein, no fridge needed

Protein Bars (Barebells, No Cow, Quest)

• 15–20g protein, low sugar

Ready-to-Drink Protein Shakes (Fairlife, OWYN, Premier)

• Shelf-stable, tasty, and no prep

 Copy + Paste Shopping List

Fridge:

• Greek yogurt (Two Good, Oikos Triple Zero, Siggi’s)
• Hard-boiled eggs
• Low-fat cottage cheese
• String cheese (part-skim)
• Baby carrots, cherry tomatoes, baby bell peppers
• Almond milk (unsweetened)
• Prepped protein smoothies

Microwave:

• Plain oats
• Protein powder (whey isolate or egg white powder)
• Roasted chickpeas (low-fat)
• Shelf-stable tuna or salmon packets (Starkist Creations, Wild Planet) If you aren’t close to people (LOL)
• Microwaveable rice packets
• Microwaveable edamame packs

Fridge + Microwave:

• Grilled chicken
• Steamable veggie bags
• Egg white bites
• Frozen protein bowls (Real Good Foods, Tattooed Chef)

No Fridge or Microwave:

• Low-fat jerky
• Protein bars (Barebells, No Cow, Quest)
• RTD protein shakes (Fairlife Lite, OWYN Pro Elite)
  

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We’ll help you make simple, sustainable changes — and maybe throw in a few more snack hacks too.