Good Culture Organic Whole Milk Cottage Cheese
Protein per serving: 19 grams
To mix things up, opt for this oft-overlooked grab-and-go dairy item in lieu of your daily yogurt. With a low sugar count, it packs an impressive 19 grams of protein into its diminutive 5.3-ounce container. “The fact that includes live and active probiotics makes it a good alternative to anyone that does like yogurt but still wants to have a high protein snack that can help with gut heath,” says dietitian Emily Tills, MS, RDN, CDN, founder of Nourished With Emily.
Find the taste a bit bland? Mix in a few small pieces of pineapple or melon. Both fruits make for a delicious pairing.
Cheddar Cheese And Whole Wheat Crackers
Cheddar cheese and whole wheat crackers make for a quick and easy snack.
Just one slice of cheddar cheese provides 7 grams of protein. Besides being a good source of protein, its also an excellent source of calcium that you need for healthy bones.
And lets not forget about the whole wheat crackers. They provide fiber which helps you feel full as well.
So together, youre getting good bang for your buck. If youre interested in cooking, check out these high protein snack recipes that require some cooking.
Purely Elizabeth Blueberry Walnut Collagen Protein Oats
Protein per serving: 11 grams
Oatmeal cups make healthy protein-rich snacking easy and satisfyingwithout adding globs of sugar like some other brands. Keep a container or two in your desk drawer. When you’re eyeing your go-to vending machine indulgence, nip that unhealthy urge in the bud by simply adding water to one of these before zapping it in the break-room microwave. Your waistline will thank you.
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Tuna & Egg Salad Crostini
Another way to work high protein eggs into your diet is via a tuna and egg salad crostini. “Albacore tuna and egg salad over a cracker is rich in protein and taste,” says Bailey. Here again, opt for the combination of low-fat mayo, low-fat Greek yogurt, and mustard instead of regular mayo for the egg salad. You can also swap a crostini for a GG Bran Crispbread for more fiber, which will work to help keep you full longer. If you’re not a huge scramble fan, don’t miss these foods with more protein than an egg!
You Can Eat Healthier
Obviously, not all road trip food is healthy. But packing your own allows you to make healthier choices instead of being at the mercy of fast-food restaurants and gas station hot dogs.
Sure, you can definitely find salads and wraps and veggie trays at stores, but its not always guaranteed, so knowing you have some healthier items with you allows you to not feel guilty or forced to eat bad food when there isnt much else to choose.
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Fishpeople Wild Alaskan Salmon Jerky
Protein: 12g
Carbohydrate: 4-5g
Any type of salmon jerky will be protein-rich and relatively low in carbs, so long as there’s not too much of a sugary-sweet flavor. Fishpeople’s, however, does a great job of keeping all of their flavors low in carbs at just 4 to 5 grams per serving, yet you get 12 grams protein per serving.
Benefits To Packing Your Own Road Trip Food
So why should you pack food along on your next road trip? Thats just more work and one more thing you have to do to prepare for your vacation!
Yes, it might take a little planning and be a little more work, but there are lots of reasons why bringing some of your own food with you when you travel is a great idea.
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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!
The New Primal Meat Sticks
Protein: 6g
Carbohydrate: 1g
Protein-packed and full of crunch, these Meat Sticks are a great snack: each stick offers 6 grams of protein, and is Whole30-approved . “I’ve been enjoying their unique crunch when I want a break from chewy jerky. I also love the simple ingredient list and it’s such a convenient shelf-stable high-protein snack on the go,” says Garcia.
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Tuna Salad On Crackers
Think tuna salad is only for sandwiches? Think again!
This tuna salad is packed with flavor. Its super creamy, and the celery adds a nice crunch.
The red onion adds some sweetness, while the lemon pepper adds a hint of heat its a party in your mouth.
Its healthy too. Besides being a good source of protein, tuna is also a good source of omega-3s.
On a low carb diet? Just ditch the crackers and serve on lettuce leaves instead.
Cucumbers And Ranch Dip
Dips are so yummy. They make you want to eat your veggies.
This homemade ranch dip is a great way to get your protein. And all it takes is 2 ingredients cottage cheese and dry Ranch mix.
Then you put them in a high-speed blender and blend. Thats it no cooking required. If youre looking for a high-speed blender, theres a great deal on this one right now.
Not only is this dip high in protein, but its also low in calories too. In fact, there are only 33 calories in a 2-tablespoon serving.
Serve it with some cucumbers, and you have a pretty refreshing low-calorie snack.
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Veggies And Yogurt Dip
Veggies are great for snacking, but theyre not very high in protein on their own. You can increase your protein intake by pairing them with yogurt dip.
Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For more protein, its best to use Greek yogurt, which contains almost twice the amount of protein as regular yogurt .
For convenience, make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.
Greek Yogurt Is Thick Creamy And Full Of Protein
In just a few years, Greek yogurt has gone from newcomer on the superfood scene to supermarket staple. Strained to remove the whey, Greek yogurt is thicker and creamier than regular yogurt, making it a satisfying snack option, according to a review published in December 2017 in the Journal of Dairy Science. And it’s higher in protein than regular yogurt: 8 ounces of plain low-fat yogurt offers 13 g, whereas an equal serving of plain low-fat Greek yogurt packs more than 20 g, per the USDA.
Enjoy plain Greek yogurt as a base for fresh fruit, cereal, or nuts.
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Cherry Tomatoes And Mozzarella
Mozzarella cheese and tomatoes are a flavorful, healthy combination. Not only are tomatoes rich in potassium and vitamin C, they also have generous amounts of lycopene, which is an antioxidant proven to reduce the risk of heart disease and cancer.
Mozzarella cheese is high in vitamin B12, calcium and protein, and may increase your levels of HDLgoodcholesterol. Two ounces of mozzarella cheese and a full cup of cherry tomatoes offer six grams of protein for under 200 calories.
Trader Joe’s Mini Brie Bites
Protein: 4g
Carbohydrate: 1g
“Single-serving cheese is nothing new, but these single-serve Brie bites elevate the typical cheese stick experience,” says Andrews. Each mini bite has 4 grams protein, 1 gram carbohydrate, and only 70 calories. To keep carbs in check, pair a bite with a low-carb fruit like berries, melon or watermelon, for a satisfying snack.
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Baby Carrots With Blue Cheese Dressing
Baby carrots dipped in full-fat, blue cheese salad dressing are a healthy, filling low-carb snack. Carrots are a top source of beta-carotene and carotenoids, which your body converts to vitamin A. Because vitamin A is a fat soluble vitamin, the blue cheese dressing ensures maximum absorption.
In addition, the carotenoids found in carrots may lower your risk of cataracts, heart disease and cancer. Four ounces of baby carrots and one serving of blue cheese dressing has less than 200 calories, but is surprisingly filling.
Turkey Cheddar Roll Ups
These tiny turkey bites are ideal for lunchboxes, snack time, light lunches, or parties.
Theyre simple but satisfying with thick slices of turkey wrapped around a cream cheese and lettuce filling.
You dont need bread for the perfect wrap. Just pick up a pack of turkey next time you hit the deli and lunch is sorted for the week!
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Biena Baked Chickpea Puffs Aged White Cheddar
Protein: 7g
Carbohydrate: 11g
These new baked puffs offer 7 grams of plant protein and 11 grams carbohydrate per serving. “They are my favorite high-protein snack when I need something crunchy and salty on long afternoons working,” says Katie Andrews, M.S., RD, of Wellness by Katie. The puffs are made with chickpea flour for a boost of protein and fiber.
Protein: 24g
Carbohydrate: 11g
Surprisingly high in protein , cottage cheese also gives you healthy amounts of calcium. “I like to add fresh salsa from the refrigerated section of the grocery store to the top of my cottage cheese. That’s my kind of snack,” says Tiffany Davis, chef and co-owner of Nourish Foods Co.
The Importance Of High Protein Foods
As macronutrients go, protein is by far the most filling. It reduces the hunger hormone ghrelin and boosts peptide YY, which makes you feel satiated. Getting enough through your diet quells cravings by up to 60 per cent, research shows, and gives your metabolism a boost in one study, the high-protein group burned 260 more calories per day.
Not only will getting sufficient protein help you build muscle, but it’ll also prevent your body from breaking it down when you’re dieting. In one study, 20 bodybuilders ate 40 per cent fewer calories than they burned each day. Some cranked up their protein intake to 2.3 grams per kilogram bodyweight, while others kept their macros at around 1.6g per kg. At the end of the study, the high-protein group only lost body fat, not muscle.
People who eat more protein have lower blood pressure, lower cholesterol, and a much lower risk of osteoporosis and fractures as they age.
That’s not all, of course. People who eat more protein have lower blood pressure, lower cholesterol, and a much lower risk of osteoporosis and fractures as they age, studies show. What you eat can have a big impact on your mood, too protein plays a key role in the function of neurotransmitters like dopamine and serotonin, which are crucial to your mental health.
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Siggi’s Raspberry & Apple No Added Sugar Yogurt
Protein: 11g
Carbohydrate: 7g
For years now, yogurt has been a go-to, portable, protein-rich snack. “I’m so thankful, though, that Siggi’s now offers ‘no added sugar’ flavors, so I don’t have to waste even a second reading labels,” says Andrews. Pick up this particular version and you’ll get 11 grams protein and only 7 grams carbohydrate in a single-serve container.
Whole Wheat Pita Chips
Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.
We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.
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Use Small Storage Bags For Individual Servings
Its usually cheaper to buy a larger bag of something than a bunch of smaller bags of the same thing, so to save money, buy that large box of Cheez-Its or popcorn or potato chips or whatever youd like and divide them up into separate smaller bags.
Not only will you save money, but it makes it easier to divvy up the snacks among the group without passing around the larger bag, and you can also control portions better .
You can even buy reusable silicone ones so you can wash them and use them again instead of throwing away the plastic ones constantly.
Vital Proteins Matcha Collagen Original
Protein: 9g
Carbohydrate: 3g
One scoop will give you 9 grams protein and only 3 grams carbohydrateplus a kick of caffeine, a load of disease-fighting antioxidants and, of course, collagen. To really keep your carbs at a minimum, blend the matcha collagen powder into a latte using a low-carb, plant-based milk like almond, coconut or cashew. A cup of cow’s milk, though, will give you more protein and about 12 grams carbohydrate. You can also dissolve the collagen powder in water or coffee.
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Why Is Protein Important For A Snack
Protein is a big focus for dieters and healthy eaters because when you include it in a meal or snack, it helps you feel satiated. And any food that can keep you feeling fuller and longer, gets a thumbs-up.
But the truth is, we almost always get enough protein without even trying. In the U.S., the average woman eats about 73 grams per day, while the average man eats about 105 grams per day. Both of those amounts are higher than the recommended intakes .
Pictured recipe:Apple with Cinnamon Almond Butter
The key is to distribute protein throughout the day and to focus on the type of protein sources you eat. We tend to load up on this macronutrient at dinner, but you may better incorporate protein into meals and snacks throughout your day. Doing so will help you remain fuller between meals, and your body will be able to more efficiently use the protein consumed.
Also, it’s important to remember that there are many different protein sources. You don’t just have to rely on a massive steak for dinner or a deli-meat-loaded sandwich for lunch. Switch it upyou can get protein from nuts, fish, dairy, legumes and even whole grainsand all of these offer other nutritional benefits besides protein.
Pictured recipe:Hard-Boiled Egg & Almonds
Apple With Peanut Butter
Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits.
The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides .
Despite the positive effects that peanut butter may have on your health, its fairly high in calories, so its best consumed in moderation.
A snack of a medium apple with 1 tablespoon of peanut butter provides 4 grams of protein, as well as some nutrients like vitamin C and potassium .
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Snacks That Dont Need To Be Refrigerated
There are a variety of snacks that dont need to be refrigerated, such as crackers, bread, trail mix, and fruit. These snacks are convenient to have on hand for when youre on the go or need a quick snack.
This protein-filled snack is ideal for snacking on. The texture and dimensions of salmon jerky will leave you satisfied. Pomegranate seeds add a tangy and crunchy crunch to any dish. Rice and corn-based pretzels are ideal for those looking for a salty crunch. Place your grapes in the freezer after youve finished shopping to make a sweet treat. Bring some kick to your snack time with this sweet and spicy nut mix. If youre using veggie chips, bake them or add oil to flavor them and roast them until golden.
If you want to get more fiber into your diet, try snacking on multi-grain rice. This recipe calls for roasted chickpeas that have been finely ground and seasoned with creamy, crunchy, spicy, and salty flavors. You can eat this snack without giving up calories for only 150 calories. This lentil spread is an excellent substitute for your traditional chips and dips.
Healthy Snacks That Dont Need To Be Refrigerated
A round-up of eighteen healthy snacks that dont need to be refrigerated, for anyone without access to a refrigerator during work, school, studying, and whatnot!
Being a remote employee and blogger, there isnt much to staying fueled throughout the day. I simply walk to the kitchen. But dont be fooled, my friend. I once experienced what its like to be out and about all day for work, sans refrigerator. Which can be difficult when youve got to pack a launch on the reg. Nobody wants a warm yogurt the thought of that right now actually makes me nauseous.
I used to work a field sales job, which meant that my lunch would sit in my car for six hours . Needless to say, I had to get a little creative. It was overnight oats for breakfast, since that was the first thing I ate and it would stay cool in the morning. Then a banana for a snack, maybe a little peanut butter pack if I was feeling fancy. A sandwich for lunch , and a bag of pretzels or something lame. And this was all if I had time to eat . I got tired of it. So, I started getting creative. I tried different muffin recipes, energy balls, you name it. Ya girl was killin the luke warm snack game.
So, instead of packing a little ice block in your Lululemon lunch box and hoping for the best, its time to plan ahead, and pack snacks that will stay intact and delicious without a handy dandy refrigerator.
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