We all know eating protein is important. However, it's not as easy as grabbing a piece of fruit. Having a high protein snack/meals does take some preparation, starting with your grocery list.
Here's a few of my favorite higher protein snacks:
TUNA
1 can tuna in, drained.
Diced onions,
3 chopped boiled eggs
2 Tbsp olive oil mayo.
Salt, Pepper, lemon (or seasoning of your choice)
160 calories and 17g protein for 1/4 recipe.
Enjoy with veggies, a wrap, or some chips (portion of a cupped handful)
YOGURT AND GRANOLA
½ cup yogurt
When buying yogurt- keep added sugar under 10g, get the highest protein you can find, doesn’t have to be low fat.
Cupped handful of granola
When buying granola make sure it doesn’t have seed oils in it. (Safflower , Sunflower, Corn,
Canola, Cottonseed, Soybean, Grapeseed)
Nuts - Size of thumb (if your yogurt has fat in it you may not need to add nuts)
Fruit - depending on what else you ate that day.
COTTAGE CHEESE
1 cup of cottage cheese
Fruit or veggies of choice
COTTAGE CHEESE BANANA SPLIT
1 cup cottage cheese
½-whole banana
1 tbsp peanut butter
1-2 tablespoons of coconut cool whip topping (I love the SoDelicious brand)
1-2 tbsp chocolate chips
PROTEIN BARS
Some of these bars do contain seed oils. I don’t eat them a lot but I will still eat them even though the have the inflammatory oils. I like the flavor, it’s easy, and it’s like a treat.
NuGo Slim
Vital Performance
ONE (contains seed oils)
HUMMUS
Veggies
Chips/Pita (cupped handful)
HARD BOILED EGGS
ROTISSERIE CHICKEN
This could really be any leftover meat- ground beef, ground turkey, chicken
Can be combined with many options depending on what else you ate that day.
Avocado + Spinach + Wrap
Fruit - if running out the door
Mix with your high protein dip + hot sauce for a Buffalo Chicken variation
OVERNIGHT OATS
½ cup old fashioned oats
1 Tbsp chia seeds
½ cup blueberries or ½-whole of a diced banana
⅓ cup Yogurt
2 Tbsp creamy peanut butter
½ cup milk of choice (personally I like Coconut milk
Dash of cinnamon
Combine all ingredients
Refrigerate overnight and enjoy!
ENERGY BITES
1 ½ cup old fashioned oats
½ cup chocolate chips
¼ cup honey
½ cup creamy peanut butter
Combine all ingredients and roll into balls.
Refrigerate for one hour to allow to set.
Store them in the refrigerator as well.
One ball has 150 cal, 4g pro, 17g carb, 8g fat
I wouldn’t say these are high protein but they are a nice treat to satisfy sweet tooth.
CHIA SEED PUDDING
Again, not particularly high in protein but a great snack filled with healthy fats, Magnesium, B6, and fiber!
1 ½ cups water
¼ cup chia seeds
6 large dates
⅔ cup raw cashews
½ tsp ground cinnamon
½ tsp pure vanilla extract
Pinch of sea salt
Optional toppings
Fresh fruit: berries, sliced bananas, chopped pineapple, sprinkle of cocoa powder, mini chocolate chips or finely chopped dark chocolate, toasted coconut.
In a liquid measuring cup, combine the water and chia seeds. Set aside until the mixture forms a gel, about 20 minutes
If your dates aren’t soft and plump, place them in a bowl and pour hot water over them. Set aside for up to 20 minutes, or until the chia seeds are ready. Drain.
Pit the dates. In a blender, combine the pitted dates with the cashews, cinnamon, vanilla and salt. Pour in half of the chia gel. Puree until smooth. Add the other half of the chia seed jell and stir.
If your pudding gets warm in the process, which it probably will, you’ll want to chill it until cool.
Top with fruits of your choice.
EGG MUFFINS/ BITES
These can be homemade or bought at some grocery stores.
Mix 2 eggs and some chopped vegetables of your choice and cook in the microwave for a few minutes.