An ideal meal pattern to follow consists of 3 meals daily and 1 snack if needed. Meals should be keeping you full for 4-5 hours, but sometimes that stretch between lunch and dinner can be more lengthy. In that case, a snack may be needed to manage hunger until dinner time. Not only can this snack prevent you from overeating at dinner time, but it can also help you meet (or exceed!) your protein goals! Many store-bought items are high in refined carbs and sugar, which will actually leave you craving more food. The key is to go for a nutritious snack that contains protein, as protein promotes fullness and stabilizes your blood sugar levels. Read on to discover our collection of protein-packed snacks that guarantee you are hitting your macronutrient goals and staying energized throughout the day!
Greek yogurt
That is an ideal healthy and high-protein snack containing more than twelve grams of protein per cup. To make it even yummier and filling, try mixing one cup of yogurt with berries and perhaps one tablespoon of granola. Yum!
Hard-boiled eggs
In addition to being extremely nutritious, eggs are versatile and make a great portable snack. Two hard-boiled eggs consist of twelve grams of protein, which will keep you full and satisfied until your next meal.
Cottage cheese
Looking for a filling food you can eat on the go? Then cottage cheese is the answer. There are around eleven grams of protein in a half-cup of cottage cheese. Enjoy it on its own or combine it with fruits and nuts for a delicious snack.
Jerky
Jerkies are dried meat strips that have been trimmed of fat and made of beef, chicken, turkey, or salmon. This snack contains an impressive eleven grams of proteins per serving. Nevertheless, keep in mind that store-bought versions are usually high in sugar and artificial ingredients, so try to make your jerkies by adding only meat and some seasonings, or if purchasing premade varieties avoid the types with sweet flavors.
Tuna
Suppress your appetite with your favorite pre-seasoned tuna packet (or chicken). Try topping a serving of tuna on a few whole wheat crackers for a savory fifteen grams of protein, which will keep you full till your next meal. Carrot and celery sticks are great to eat with tuna or chicken.
Edamame
A cup of edamame beans has around seventeen grams of protein and makes for a quick and easy snack. Typically, stores offer pre cooked and frozen edamame options that only require heating. All you have to do is place the heated edamame in a portable container and add some spices and seasonings of your choice for a flavor upgrade.
Protein shakes
While getting your protein from whole food sources is ideal, protein shakes are an easy snack that can easily sneak some protein into your diet. Some brands of protein powder can provide about twenty grams of protein and some pre-mixed shakes can contain as many as thirty grams of protein..
Turkey
In addition to being a quick and easy snack, sliced deli turkey is rich in protein.
Make some turkey rolls with a mozzarella cheese stick or slice of cheddar cheese and some tomatoes, and you will have a total of twelve to fifteen grams of protein that will satisfy your sandwich cravings (without all the carbs!).
Almonds
A handful of almonds or another type of nut is a simple way to fill up on protein. One ounce of almonds provides six grams of protein and is associated with many other health benefits.
Keep in mind that almonds are also high in calories, so stick to one handful equivalent to around twenty-two almonds.
Chickpeas
A half-cup serving of chickpeas has about eight grams of protein and contains almost every vitamin and mineral. A tasty way to prepare chickpeas for a snack is by roasting them and adding basic seasonings and olive oil. Or you could have your favorite flavor of hummus with some raw sliced veggies.
In summary, high-protein snacks are vital to have around, as they keep you full and satisfied when hunger hits between meals.
The best thing is to talk to your physician or a nutritionist about your exact needs.
At the Silhouette Clinic, our team is ready to guide you and help you achieve your health goals, always towards a healthier, better you.