You don't HAVE to have fat. I will roast a chicken and get several meals out of it. I eat a lot of steak, sausage, and pork chops. And, Fage yogurt and eggs are my go -to breakfast items, with or without bacon and cheese. I eat chunks of cheese daily as a snack and drink latte/cappuccino with cream or milk. A pot of chili goes a long way here. A ham is a dozen meals, plus it makes split pea soup. I make my favorite recipes and add twice the meat. I made chicken enchiladas for the family, with several pounds of chicken breast and two bricks of cheese, and it was gobbled up. I make spaghetti and meatballs and pig out on meatballs, but I eat it without the spaghetti. I can make a bowl of tuna salad or egg salad, or throw a chicken in a pot with broth and veggies for soup. Meatloaf is great. Look at your family's favorite meals and add leftover chicken or steak to double the protein. You will do better with your own food than with processed or restaurant food, and it will be cheaper. It becomes second nature to look at every meal and add protein and subtract carbs.