Quick Fruit And Protein Smoothie
If you’re hungry but in a hurry, make a healthy protein smoothie with any extra fruits and veggies lying around. Combine things like leafy greens such as kale or spinach, avocado, banana, pineapple, coconut milk, and an unsweetened protein powder to have a tropical drink at your hand. For more smoothie recipes, check out 56 Best Smoothie Recipes for Weight Loss.6254a4d1642c605c54bf1cab17d50f1e
How Much Protein Do You Need
So how much protein do you need every day? It depends, mostly on your age.
If youâre 14 to 18 years old, you need about 46 to 52 grams of protein in your daily diet. If youâre 19 or older, you may need slightly more, up to 56 grams daily.
These amounts can also vary depending on your activity level. Itâs best to talk to your doctor or a nutritionist about your exact needs.
Peanut Butter Stuffed Banana
Two ingredients and two easy steps, what more could we ask for in delicious high protein snacks. Just slice one small banana in half lengthwise and sandwich about 2 tablespoons of your favorite peanut butter between. If you’re feeling really fancy, drizzle on honey or a sprinkle of cinnamon. This high-protein banana sandwich is the perfect cure to midday cravings.
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Hummus With Carrot Sticks
Getty Images
Hummus is a savory and delicious way to add protein to your meal or snacks. Smear some on a sandwich, enjoy it with crackers or pita triangles, or grab your favorite veggie sticks and dip away.
Two tablespoons of hummus provide 2.5 grams of protein, 82 calories, 6 grams of fat, and 5 grams of carbs. It also offers more than 2 grams of fiber. Just 2 tablespoons of hummus and ½ cup of carrots give you 5 grams of protein.
The carrots help boost the fiber content, provide vitamin A, and add a little bit of protein. This snack is dairy-free, egg-free, nut-free, and gluten-free if you choose gluten-free-labeled hummus.
How We Chose The Best Store
Not just any snack landed on our list. We consulted registered dietitians to come up with some nutritional guidelines to follow when making our picks.
How much protein should you aim for? “I try to make sure the protein serving is 8 to 15 grams. If it’s over 20 grams, you won’t absorb all of it,” says dietitian Jessi Holden, MS, RDN, CSOWM. While you should aim to get at least 8 grams of protein in your high-protein snacks, we’ve also included some snacks with at least 6 grams of protein in case you want to mix and match.
Besides protein, what other nutrients should you look for? “I try to aim for a snack with less than 15 grams of sugar, and maybe some fiber, and healthy fats depending on the food,” says dietitian Kasey Hutchinson, RDN, owner of Vibrant Nutrition, RD.
What about ingredients? “It is important to read the nutritional label. Avoid snacks high in saturated fats. Be mindful of snacks that are high in sodium and preservatives,” says Lee Cotton, RDN, LDN.
With these tips in mind, we put together a list of the 25 best store-bought high protein snacks that follow these guidelines. Many of them are approved by dietitians themselves.
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Microwaved Eggs 3 Ways
Who has time for a skillet? Luckily, you can eat wholesome high-protein eggs in three different ways thanks to the microwave.
Poached: If you have an egg, a mug, and some water, you can enjoy a snack-fast poached egg. Get the instructions.
Scrambled: Stir together eggs, milk, and saltand then zap! Get the instructions.
Quiche: Microwavable mug quiche is the savory snacking equivalent of mug cake. Get the instructions.
Almond Butter With Fruit
Nut butters make for excellent high-protein snacks. While you can eat it as is, you can keep things interesting by pairing it with fruit or even veggies. As with trail mixes, opt for high-protein nut butters such as almond butter or peanut butter. Pair it with apple or pear for a sweet-and-salty, creamy-and-crunchy snack.
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Cottage Cheese With Blueberries And Muesli
You’ll have plenty of options to choose from when you buy cottage cheese. A 3.5 ounce serving of 2% low-fat cottage cheese provides 11 grams of protein, 84 calories, 2.3 grams of fat, and 4.3 grams of carbohydrate. Curd size does not change the nutritional benefits of this food, so choose the curd that you enjoy most.
If you prefer, top ½ cup of cottage cheese with ½ cup of blueberries and 2 tablespoons of muesli to get 14 grams of protein. Note that this snack is not dairy-free, and most muesli contains gluten grains and nuts .
Greek Yogurt Peanut Butter Dip
If youve never thought about mixing peanut butter and yogurt, then youve been missing out on some scrumptious flavors and healthy protein. Eat this dip from Food, Fun & Life with any kind of fruit you want or straight off the spoon . You can also skip the honey in this recipe if you want to cut sugar from your diet.
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Why Is Protein Important
If youve been reading the blog for awhile, you know how much I stress the importance of protein! I specifically aim to have a balance of protein, fiber and healthy fats for every meal and snack. But why? Protein helps stabilize your blood sugar and keeps you feeling fuller, longer.
It helps satisfy cravings, helps with weight loss and has so many important functions within the body, including muscle repair. So while the mainstream media messaging might be that protein is only important for athletes and body builders, Im here to let you know that protein is important for everyone!
Healthy Snacks That Boost Your Protein Intake
When you’re hungry choosing high-protein snacks is a great idea. Protein helps you to feel full and satisfied after eating. This benefit can be helpful for anyone who is trying to manage hunger, but it can be beneficial if you’re trying to reach or maintain a healthy weight.
Research has suggested that people who consume more protein throughout the day have more significant weight loss success than people who consume less. As well, protein is vital for building and maintaining muscle mass, which is important for daily functioning and healthy aging.
Use this to find healthy high, protein snacks to support your eating plan. If you’re on the go and you need to find a quick bite, these options are usually easy to find and easy to prepare.
If weight loss is your goal, you might search out high-protein, low-calorie snacks. But it’s important to consider healthy snack ideas that provide other nutritious ingredients such as fiber, healthy fats, and essential vitamins and minerals. Nutrient density is the key to healthy eating.
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Greek Yogurt Plain 2% Milkfat
13/20 stars
Snack on ½ cup of plain Greek yogurt, and youll get about 11 grams of protein thats easy to eat and easy on your wallet. Greek yogurt is strained to make it more concentrated, which means it provides more protein, ounce for ounce, than regular yogurt.
Its creamy. Its tangy. Its ready when you are. Just grab a spoon to eat it and expect about 3.5 grams of net carbs in a ½-cup serving.
Choose full-fat Greek yogurt for an even creamier experience. This will add a few calories and youll feel fuller, too. Or, go with non-fat for fewer calories with all the protein.
If you find Greek yogurt too sour, try its Icelandic cousin, skyr. Youll pay more, but it has a milder flavor. Or stir in a low-carb sweetener and flavoring like vanilla extract to sweeten things up.
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Why Protein Is Important When It Comes To Snacking
We know, we know. Trying to maintain a healthy weight or sticking to a weight loss program can be difficult. Whether you’re eating 100-calorie meals, reducing how many carbs you’re eating, or lowering the amount of added sugar you’re having, you might still find yourself craving blueberry muffins, chocolate chip cookies, and potato chips.
Why? The answer may lie in the amount of protein you’re having . You see, protein is what helps you feel full and stay full. It also helps you make better food choices throughout the day and reduces your risk of type 2 diabetes and heart disease.
So, if you dont have enough protein at breakfast, lunch, or dinner, you could be hit with the urge to snack. All. The. Time. But aside from starting your day with a high-protein breakfast, what can you do to keep the hangry monster at bay?
You’ve guessed it. Snacking. But not just snacking. Were talking healthy, high-protein snacks.
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How Much Protein Do I Need A Day
As a guide, we need 1g of protein per 1lb of bodyweight but this can be difficult from diet alone. So here are 20 healthy snacks that are high in protein to help you to reach your recommended daily protein goal.
You can also up your protein intake using a protein powder, which can be shaken with water for a nutritious drink or added to smoothies and other shakes.
- 1/4 tsp. black pepper
- paprika and chives to garnish
Place eggs in a large pot and cover with water by 1/2 inch. Bring water to a boil and boil eggs for 12 minutes. Drain and chill.
Peel the eggs and cut in half lengthwise. Remove the yolks and place in a small bowl, discarding one yolk. Place whites on a plate or platter.
Mash the yolks with the back of a fork, blending in yogurt, mustard, vinegar, agave or honey, salt, and pepper. Combine until smooth.
Transfer the filling to a small plastic food storage bag. Snip one corner of the bag off, and squeeze the filling through into the egg whites.
Garnish with paprika and chives and serve!
Makes 6 servings. Each serving is one egg .
Calories: 79, Protein: 7g, Carbs: 2g, Fat: 5g
High Protein Egg Muffins
Egg muffins are my best ever snack or breakfast menu. These healthy egg muffins are super simple and healthy. To prepare this recipe you need only a few simple ingredients and ready within 20 minutes.I love to eat these delicious keto breakfast recipes in the morning. I love to eat egg muffins as a snack but these healthy keto muffins are so good for breakfast or snack time. Adding cheese, veggies, and egg create a nice mouthwatering muffin for breakfast!Get the recipe here.
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Epic Turkey Almond Cranberry Bar
Get your turkey fix in snack bar form with the Epic Turkey Almond Cranberry Bar. This bar has all the satisfying flavor of a harvest feast, but it also gets down to business with 11 grams of protein. Epic puts only the best turkey into their barsthat means turkey raised without growth stimulants.
Whats your favorite healthy protein snack? Let us know in the comment section below!
Strawberry Banana Granola Parfaits
A delicious parfait made with fresh strawberries, a banana, and granola is a great way to start your morning.
As it turns out, these handy little parfaits are also an excellent afternoon snack or even a dessert.
You can use whatever type of berries you like, and we love using blueberries or raspberries when theyre in season.
To make these delicious little high protein low calorie snacks even more full of protein, add some chopped nuts.
Also, the recipe calls for plain Greek yogurt, but you can use regular plain nonfat yogurt, too.
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String Cheese And Melon Cubes
Cheese and fruit together provide healthy fat and protein, alongside a naturally-sweet source of fiber, and vitamins. A one-ounce “stick” of mozzarella provides 6.7 grams of protein, 5.8 grams of fat, 1.3 grams of carbs, and 85 calories. Pair it with a cup of cantaloupe to increase your protein intake by 1.5 grams. The cantaloupe also provides 1.6 grams of fiber along with vitamin C and vitamin A.
While this snack is egg-free and nut-free it is not dairy-free. The vast majority of cheese is gluten-free but it is always smart to check labels if you follow a gluten-free diet. If you follow a vegan diet, opt for a dairy-free cheese.
Tuna In Water With Raw Veggies And 5 Olives
16 grams of protein, 100 calories
Tuna may not seem glamorous, but it can be a satisfying low-calorie snack with a ton of protein. In addition to being a protein powerhouse, tuna is high in B vitamins and selenium, and is a good source of iron, so an overall great energy-boosting choice for omnivorous snackers. You can snack on it from a can or convenient pouch and pair with fresh veggies and a few olives for a savory pick-me-up.
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Healthier Puppy Chow For One
Yup, it exists! This version of the cavity-inducing sweet snack cuts down considerably on the sugar by replacing the powdered stuff with honey and adding protein powder to give it the staying power the original lacks.
While its still not exactly health food, the single-portion yield is a great example of moderation without deprivation.
Coat 3/4 cup wheat Chex cereal with a melted mixture of 1 1/2 tablespoons peanut butter, 1 1/2 tablespoons dark chocolate chips, and 1/2 tablespoon honey. Dust with 1/2 tablespoon vanilla protein power and let set.
Kind Healthy Grains Almond Butter Whole Grain Granola Clusters
Protein per serving: 10 grams
Start your day with delicious whole grains and 10g protein per serving. We combined creamy almond butter with our crunchy super grain blend and a touch of cinnamon to create a snack that’s perfect to enjoy by the handful or paired with milk or yogurt. That’s a much better a.m. meal than one of the worst breakfast foods on the planet.
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Peanut Butter Protein Balls
If you looking for high protein and peanut butter recipe snacks? These peanut butter protein balls are the best ever low-carb no-carb recipe snacks. Just with 4 ingredients, these balls are ready within 10 minutes of preparation.Quick and easy to make at home with peanut butter and some other ingredients this snack is perfect for any evening. You can also take it with you on the go or for work. Soft and mouth-melted balls are waiting for you, try now!
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Scrambled Egg Stuffed Peppers
Scramble up one egg with some Italian seasoning and olive oil. Cut one red pepper in half and stuff the pepper with your egg. This is a light snack that has around 6 grams of high-quality protein and no sugar or carbs. Keeping the egg yolks packs in choline, a nutrient that helps liver function and nutrient transportation throughout the body.
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Peanut Butter With Apple Slices
What you need: 2 Tbsp. peanut butter, 1 apple
Why it’s a winner: There is hardly a more classic combination than apples and PB. Dipping apple slices into gooey peanut butter tastes like an absolute treat. And you can’t go wrong nutrition-wise. Eating fresh apples is associated with a healthier heart. Folks who eat apples daily have a reduced risk of cardiovascular disease, lower blood pressure and total and LDL cholesterol, and less inflammation, research shows. When it comes to peanut butter, not only does it contain the perfect fill-you-up combination of protein and healthy fats, but consuming it regularly may also improve cognitive function, according to a randomized clinical trial . Feel free to sub in any nut or seed butter of choice, but go for choices that are made with only nuts and possibly salt.
Nutrition Facts
Black Bean & Cheese Tortilla
What you need: ½ cup refried black beans, 1 corn tortilla, ¼ cup shredded Cheddar cheese
Why it’s a winner: This is the perfect snack for a “non-snack-y” person because it feels pretty substantial. And beans are one of the healthiest things you can add to your diet if you’re not eating enough of them. Research shows that beans pack certain plant compounds that can improve blood cholesterol, help with blood sugar management, improve heart health and reduce inflammation. They’re also a source of resistant starch, which supports a healthy gut microbiome. Choosing a corn tortilla is key here, as they contain far fewer calories than flour varieties, which tend to be much larger in size. Heat up your tortilla in the microwave or char it a bit on the stovetop before topping with beans and cheese.
Nutrition Facts
14g protein
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Ground Beef Sliders And Meatballs
11/20 stars
Sliders or a couple of meatballs are both snack-friendly ways to eat ground beef. With just 2 ounces , youll get about 10 grams of protein and no carbs at all.
For convenience, try grilling a batch of seasoned sliders and freezing them. Or, try a low-carb recipe from our hearty meatball collection, and freeze them right after cooking them. Now your snack is just a microwave-minute away from eating.
If you want fewer calories, buy a leaner blend. Youll pay a little more but increase the percentage of energy from protein in your snack.
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| ~ 140 calories |