When I need a portion to make a meal, I just pull the freezer bag out and defrost the meat. If it's chicken, I toss some olive oil and butter and spices into the bag and let it marinate for overnight or for a few hours. If it's fish, steak or pork, I usually do a dry marinate with some spices. If it's a burger, I usually season it with season salt as I'm about to cook it.
Did you know George Foreman grills are still a thing?! I don't use one anymore, it either grill in a pan or I fry or we grill on the barbecue pit. But since we're all about easy meals, why not take your meat and cook it quickly and easily on a Foreman grill?
However you cook, honestly protein can be the basis for a quick easy meal. I try to keep plenty of canned and frozen vegetables on hand at all times. Canned vegetables can be as simple as opening the can and microwaving. Frozen only requires a few minutes on the stove to warm.
Even on the worst flare days, I'm able to take my individually wrapped fish, season it and toss it on the stove for a few minutes; bonus points to me if I make vegetables with it.
You could even make an extra portion or two of any of these proteins and put it in the refrigerator for your next meal or a quick meal a couple days later. Be sure to label the container with what it is and the date you are putting it until the refrigerator so you are wondering how long it's been in there.