When I recommend an IIFYM (If It Fits Your Macros) approach to dieting for my personal training clients, one of the first things they typically ask is about how to meet their protein goals cheaply and easily. Unfortunately, there isn't an easy answer for this. We all have different tastes in food, and what one person considers to be simple preparation might not fit another's definition of fuss-free cooking. I can, however, provide one of my go-to main dishes that's great for a lunch or dinner when the refrigerator and cupboards are pretty bare. Futhermore, it's virtually impossible to flub up and can be put together in less than 10 minutes for when your stomach is growling. It also tastes much better than it sounds and is quite filling.
1 5-oz can of tuna in water, drained
1/4 c. oats (uncooked)
3 tbsp. egg whites
Salt and pepper to taste
Non-stick cooking spray
Get your skillet warm and coated in non-stick cooking spray as you mix the ingredients in a bowl. Form two patties with your hands and plop them in the pan. Flip when the underside begins to brown, then remove and plate once the other side looks the same. Yes, that's it. Add a vegetable of choice, sweet potato, or both, and you have a complete meal. Although it doesn't look like much (shown here with a little canned corn with a bit of salsa mixed in), it's high in protein, has good carbs, and is pretty tasty.
Here's how it fits your macros: 200 calories, 32g protein, 16g carbohydrates, and 2g fat