Eating protein-rich foods doesn't have to be complicated. If I have the right staples in the fridge and freezer, I can almost always put together a good meal in minutes – even on days when I'm hungry, tired and short on time. It's not advanced recipes that make the difference. It's always having the right things at home.

I'm often asked how I manage to eat protein-rich food every day, year in and year out. The truth is that I can't – at least not if it's supposed to be complicated. What saves me is a handful of ingredients that are always at home. When they do, I never have to stand in front of an empty fridge and end up ordering something half-baked. I open the door, see my staples, and know immediately what to do.

These are my twelve most important ones – the ones that make sure good food is always close at hand.

My 12 staples

1. Eggs – perhaps the most useful ingredient of all. Boiled, fried, in an omelet or in a quick scrambled egg always ready, always cheap.

2. Cottage cheese – rich in protein, filling and goes with almost everything, both sweet and savory.

3. Quark – perfect for breakfast, snack or evening meal when the craving strikes.

4. Greek yogurt – preferably a variety with extra protein – creamy base for both meals and snacks.

5. Meat – See the list below

6. Tuna – saves any quick meal, straight from the can.

7. Salmon – good protein plus healthy omega-3 fats in the same package.

8. Shrimp – high in protein and low in calories – luxurious feeling in no time.

9. Avocado – not very high in protein, but provides healthy fat and great satiety.

10. Frozen vegetables – makes it easy to always have vegetables on hand, without anything going bad.

11. Berries – perfect with quark, cottage cheese or yogurt – sweetness without added sugar.

12. Protein powder – no replacement for real food, but a practical complement on days when time is short.

Top 5: high-protein meat products I recommend

If I were to rank the meat products that provide the most protein for the money – lean, versatile and easy to cook in batches – my top list would look like this. The values are approximate and apply to cooked meat per 100 grams; they vary slightly with cut and cooking.

1. Chicken breast/fillet - Protein approx. 30 g

2. Turkey fillet - Protein approx. 29 g

3. Lean ground beef / steak - Protein about 26-27 g

4. Pork tenderloin - Protein about 26 g

5. Game meat (e.g. moose/reindeer) - Protein approx. 25-26 g

Tip: cook a larger batch of chicken, turkey or ground beef at the same time so you have protein ready for several meals – the key to getting through even stressful days.

Quick meals I can always fix

With these products at home, I'm never stuck. Some of my most common rescues:

● Omelette with chicken and vegetables.

● Cottage cheese with eggs and avocado.

● Quark with berries.

● Tuna salad.

● Salmon with vegetables.

● Protein shake when time just isn't enough.

None of it takes more than a few minutes. And that's the whole point – the easier it is to choose the right one, the more often I do it.

The secret to a high-protein diet isn't advanced recipes. It's making it easy to make the right choices – even when you're hungry, tired and short on time. Another secret is not to buy unnecessary things! If you're going to treat yourself to something extra on Saturday, buy it that same day. Otherwise, it's easy to be too tempted.

Stock your fridge with the right things, do some prep work in advance, and let food become the obvious choice rather than another decision you have to make. What's always in your fridge?

All the best, Kenneth

Note: Protein values are approximate and may vary with ingredients and cooking. If you have a disease, allergy or special diet – adjust according to your needs and consult a doctor or dietitian if necessary.