When you live a busy lifestyle, snacks can be useful when hunger hits and you don't have time to prepare a meal.
However, many snack foods available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more food.
The key is to make sure your snacks are nutritious and contain protein.
Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion and stabilizes blood sugar levels (1, 2, 3, 4).
Here are 30 high-protein snacks that are healthy and portable, so you can enjoy them even when you're on the go.
Jerky is meat that has been trimmed of fat, cut into strips and dried. It makes an excellent and convenient snack.
It's very high in protein, containing an impressive 9 grams per ounce (28 grams) (5).
Beef, chicken, turkey and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients.
Your best bet is to make your own jerky, using only meat and some seasonings.
Trail mix is a combination of dried fruit and nuts that is sometimes combined with chocolate and grains. It is a good source of protein, providing eight grams in a two-ounce serving (6).
You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts such as walnuts or cashews (7, 8, 9, 10).
The dried fruit and nuts in trail mix make it very high in calories, so it is important to not eat too much at a time. A handful is a reasonable serving.
Turkey roll-ups are a delicious and nutritious high-protein snack, consisting of cheese and veggies wrapped inside slices of turkey breast.
They are essentially a sandwich without the bread.
Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor for appetite regulation (11, 12, 13).
You can make roll-ups by placing four turkey breast slices on a plate and then spreading each with a teaspoon of cream cheese. Place a pickle or strip of cucumber and a tomato slice on the turkey and roll them into wraps.
Each wrap provides about five grams of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber.
Greek yogurt is an ideal healthy and high-protein snack, with 20 grams of protein per one-cup serving (224 grams). It has been shown to be more filling than yogurts with lower protein contents (14, 15).
In addition to being a great source of protein, Greek yogurt is also high in calcium, which is important for bone health (16).
To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with granola and mixed berries in layers.
The addition of granola to yogurt provides four more grams of protein per ounce. However, be mindful of how much you use, as granola is high in calories and easy to overeat. A tablespoon or two is a reasonable serving size (17).
Veggies are great for snacking, but they're 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, it's best to use Greek yogurt, which contains almost twice the amount of protein as regular yogurt (18, 14).
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.
Tuna is loaded with protein and makes a very healthy and convenient snack. One cup contains an impressive 39 grams of protein, making it extra filling (19).
Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids (19).
Eggs are undeniably healthy, consisting of almost every nutrient that your body needs. They are particularly high in B vitamins and trace minerals (20).
In addition to being nutritious, they are also versatile. Hard-boiled eggs make a great portable snack.
Celery sticks spread with a tablespoon or two of peanut butter make for a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 4 grams of protein per tablespoon (32 grams) (22).
Peanut butter and peanuts are known for helping you feel full, and have been shown to promote feelings of fullness when consumed between meals (23, 24).
One study found peanut butter to be more filling than whole nuts, such as almonds or chestnuts (23).
Energy bites are a delicious, high-protein snack made by combining a variety of ingredients, such as nut butter, oats and seeds, and then rolling them into balls.
The best part about energy bites is that they don't require baking. You can prepare a batch ahead of time so that you have a snack available when you need to grab one and go.
Here is a recipe for peanut butter energy bites, which provide five grams of protein per serving.
Cheese is incredibly healthy and filling, in addition to being a quick and easy snack. It is an excellent source of calcium, phosphorus and selenium, and it contains small amounts of many other nutrients (25).
Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides seven grams, which may help suppress your appetite (25, 26).
In one study in overweight men, calorie intake decreased by 9% after they consumed cheese for a snack (26).
Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full, compared to those who ate potato chips (27).
A reasonable portion size for cheese is around 1–2 ounces (28–57 grams). Since it contains a significant amount of calories, it is best to consume it in moderation.
Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.
An ounce of almonds provides six grams of protein, in addition to high amounts of vitamin E, riboflavin, trace minerals and healthy fats (28).
Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight (29, 30).
Almonds are also high in calories, so it's important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.
Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. They're also an excellent source of protein and fiber.
A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. They are particularly high in folate, iron, magnesium, phosphorus, copper and manganese (31).
The combination of fiber and nutrients in chickpeas may help reduce the risk of several conditions, such as heart disease, type 2 diabetes and some cancers (32).
One tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits.
Hummus is made from cooked and mashed chickpeas that are blended with tahini or olive oil, then used as a dip or spread.
A 1/3-cup serving (113 grams) contains 6.5 grams of protein, making it a filling snack that's also high in many other nutrients (33).
Veggies are a fantastic, high-nutrient food to pair with hummus. To enjoy this snack on the go, simply place some carrot or celery sticks vertically in a portable container with hummus in the bottom.
Cottage cheese is known for being high in protein. It's a filling snack that can be eaten on the go.
There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which ends up being 69% of its total calorie content (34).
Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12 and riboflavin (34).
You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.
Apples and peanut butter taste great together, and they also 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 (the "good") cholesterol and reduce LDL (the "bad") cholesterol and triglycerides (35, 36, 37, 29).
Despite the positive effects that peanut butter may have on your health, it is fairly high in calories, so is best consumed in moderation.
Beef sticks are a great high-protein and portable snack, but it's important that you choose the right type.
The beef sticks you consume should consist of beef and salt only, and maybe some seasonings. Ideally, they should be made from grass-fed beef, since it contains more healthy omega-3 fatty acids than grain-fed beef (39).
Most beef sticks contain about six grams of protein per ounce (28 grams) (40).
Protein bars are an easy way to consume a significant amount of protein.
They are much healthier if you make them on your own, as store-bought versions are often high in added sugar and other unnecessary ingredients.
Larabars are a popular protein bar made with minimal ingredients.
You can also easily make a batch on your own by following this recipe, which uses nuts, dates and dried fruit.
Canned salmon is an excellent high-protein snack that you can take with you wherever you go. Just one ounce provides eight grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12 and selenium (41).
Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower the risk of heart disease, depression and dementia (42, 43, 44).
You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper. It tastes great when paired with crackers or chopped veggies.
Chia seed pudding has become a popular snack in recent years — and with good reason. It's delicious and healthy, in addition to being high in protein.
There are four grams of protein in one ounce of chia seeds, and they provide some other nutrients, such as calcium, phosphorus and manganese (45).
Moreover, they're notable for their high omega-3 fatty acid content, which provides several health benefits (46).
For example, snacking on chia seeds may help lower triglyceride levels, which is important for reducing the risk of heart disease (47).
To make chia seed pudding, soak chia seeds in milk for a few hours until it achieves a pudding-like consistency. Then add flavorings like vanilla and cocoa, as in this recipe.
Granola is a baked snack food that consists of rolled oats, nuts and a sweetener such as honey. It makes a filling snack due to its protein content. Most types of granola provide at least four grams of protein per ounce (17).
Store-bought granola tends to be high in added sugar, which can be avoided by making your own granola at home. All you have to do is bake oats, dried fruit and seeds together, such as in this recipe.
Although it is healthy in moderation, granola is quite high in calories. One cup provides almost 600 calories, so it is easy to overdo it. To keep your intake in check, stick with a serving size of about 1/4 cup.
Pumpkin seeds are perfect for a quick snack, and they're also high in protein and some other valuable nutrients.
One ounce of pumpkin seeds contains five grams of protein, as well as a significant amount of fiber, magnesium, zinc and polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E and carotenoids (48).
Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, and their healthy fat content may benefit heart health (49, 50).
Furthermore, their protein and fiber contents make them a great snack to curb hunger until you're able to eat a full meal. They can be eaten raw, or you can try roasting them with some spices. An appropriate serving size is about 1/4 cup.
Nut butter is perfect for when you need a quick and portable high-protein snack.
In the US, you can find single-serving nut butter packs. These are often found in the nut butter section or in the checkout lanes of many grocery stores.
One common brand is Justin's, which offers peanut butter, almond butter and hazelnut butter. Their single-serving peanut butter packs contain eight grams of protein and are made with only two ingredients — dry-roasted peanuts and palm oil.
While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.
They can be made with several types of protein powder, including whey, egg, soy and pea protein.
Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower-protein snack (12, 52).
In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories (53).
Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal (54).
To make a protein shake, simply combine a scoop of protein powder, a cup of milk or juice, a cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go.
Edamame are immature soybeans that are still in the pod. They are high in protein, vitamins and minerals, and make for a quick and easy snack.
One cup of edamame provides some of just about every nutrient that you need, including 17 grams of protein, 52% of your daily need for vitamin K and over 100% of your daily need for folate (55).
Typically, edamame is served as a steamed dish. Many stores offer pre-cooked and frozen varieties that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go.
To enhance the flavor of edamame, add spices and seasonings of your choice.
Avocado and chicken salad is a tasty, filling and portable snack. The combination of protein from the chicken and healthy fats from the avocado is sure to keep you full and satisfied.
Additionally, avocados are high in some important nutrients, including vitamin K, vitamin E, potassium and folate (56).
To make this easy salad, simply combine cooked chicken breast and avocado with some seasonings and chopped veggies, such as in this recipe, which contains 22.5 grams of protein.
Fruit and nut bars are a crunchy and high-protein snack that can be eaten on the go.
They are typically pre-packaged, which isn't always the healthiest option. However, some brands use natural ingredients without added sugar.
KIND Plus bars are a great option in the US. They are known for using simple ingredients such as nuts, dried fruit and oats in their products.
Most KIND Plus bars contain between 5–10 grams of protein, in addition to lots of fiber and omega-3 fatty acids.
A lentil salad is a great snack. It's highly nutritious and a great plant-based source of protein. In fact, one cup provides 18 grams of protein, along with high amounts of iron, folate and manganese (57).
In addition, lentils provide over 50% of your recommended daily fiber intake. The specific type of fiber found in lentils may promote a healthy gut because it helps feed the good bacteria in your colon (58).
The combination of protein, fiber and carbs in lentils is especially helpful for promoting fullness, and consuming them regularly may be helpful for controlling diabetes and reducing the risk of heart disease and some types of cancer (59, 60, 61).
To make lentil salad, combine cooked lentils with chopped veggies, spices and a dressing of your choice. It tastes great when topped with balsamic vinegar and olive oil, such as in this recipe.
Overnight oatmeal is easy to make, portable and very nutritious.
Oats are high in protein and loaded with many vitamins and minerals. In addition, one serving of 234 grams provides 16% of your recommended daily fiber intake (62).
Oats have been shown to promote fullness in several studies. This is likely due to the combination of healthy fiber and protein (63, 64, 65).
In one study, oats resulted in greater fullness and a reduced desire to eat, compared to ready-to-eat cereal with the same amount of calories (63).
Another study compared perceived hunger and food intake after consuming either oatmeal or oranges. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later on in the day (65).
To make overnight oatmeal, mix a 1/2 cup of milk with a 1/2 cup of oats. For extra flavor, add some peanut butter, chia seeds or fruit, like in this recipe. Place in a covered jar overnight, and they'll be ready to enjoy as a healthy snack the next day.
Egg muffins are a super healthy snack with lots of protein.
They're made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin and then baking the muffins.
They are also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with a tablespoon or two of cheese.
This egg muffin recipe combines eggs with broccoli, onions and bell peppers.
Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc and manganese. It also contains a significant amount of fiber, with four grams per ounce (66).
In addition, some research has shown that popcorn is a particularly filling snack. In one study, those who ate popcorn were less hungry and ate less than those who ate potato chips (67).
Despite popcorn's filling effects, it's not incredibly high in protein on its own. You can significantly increase the protein content by adding Parmesan cheese, which provides 10 grams of protein per ounce (68).
To enjoy cheesy popcorn as a snack, simply combine three cups of popcorn with two tablespoons of Parmesan cheese.
High-protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.
While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you're crunched for time.
20 Delicious High-Protein Foods to Eat
People argue about carbs, fats, and everything in between.
However, almost everyone agrees that protein is important.
Eating plenty of protein has numerous benefits.
It can help you lose weight (especially belly fat), and increase your muscle mass and strength, to name a few (1, 2).
The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men (3).
However, many health and fitness experts believe that we need much more than that.
Here is a list of 20 delicious foods that are high in protein.
Whole eggs are among the healthiest and most nutritious foods on the planet.
They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don't get enough of.
Whole eggs are high in protein, but egg whites are almost pure protein.
Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.
Almonds are a popular type of tree nut.
They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.
Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.
Other High-Protein Nuts
Pistachios (13% of calories) and cashews (11% of calories).
Chicken breast is one of the most popular protein-rich foods.
If you eat it without the skin, the majority of the calories in it come from protein.
Chicken breast is also very easy to cook, and tastes delicious if you do it right.
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
Oats are among the healthiest grains on the planet.
They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.
Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories.
Cottage cheese is a type of cheese that tends to be very low in fat and calories.
It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
Other Types of Cheese That Are High in Protein
Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar (26%).
Greek yogurt, also called strained yogurt, is a very thick type of yogurt.
It tastes delicious, has a creamy texture, and is high in many nutrients.
Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories.
Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.
Similar Options
Regular full-fat yogurt (24% of calories) and kefir (40%).
Milk is highly nutritious, but the problem is that a huge percentage of the world's adults are intolerant to it.
However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.
Milk contains a little bit of almost every single nutrient needed by the human body.
It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.
Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer.
Calorie for calorie, it is high in protein compared to most vegetables.
Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
Lean beef is very high in protein, and also tastes delicious.
It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.
Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
If you're on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.
Tuna is a very popular type of fish.
It is low in both fat and calories, so what we're left with is mostly just protein.
Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.
Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.
Quinoa is a seed/grain that is currently among the world's most popular superfoods.
It is high in many vitamins, minerals and fiber, and is loaded with antioxidants.
Quinoa has numerous health benefits.
Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories.
When you're pressed for time and unable to cook, a whey protein supplement can come in handy.
Whey is a type of high-quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss.
Protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.
Lentils are a type of legume.
They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.
Lentils are among the world's best sources of plant-based protein, and are an excellent food for vegetarians.
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
Other High-Protein Legumes
Soybeans (33% of calories), chickpeas (19%) and kidney beans (24%).
Ezekiel bread is different from most other breads.
It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.
Compared to most breads, ezekiel bread is very high in protein, fiber and various nutrients.
Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.
Pumpkins contain edible seeds called pumpkin seeds.
They are incredibly high in many nutrients, including iron, magnesium and zinc.
Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
Other High-Protein Seeds
Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
Turkey breast is similar to chicken breast in many ways.
It consists mostly of protein, with very little fat and calories. It also tastes delicious.
Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 calories.
Fish is incredibly healthy, for various reasons.
It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids.
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories.
Shrimp is a type of seafood.
It is low in calories, but loaded with various nutrients, including selenium and vitamin B12.
Like fish, shrimp also contains plenty of omega-3 fatty acids.
Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.
The Brussels sprout is another high-protein vegetable, related to broccoli.
It is very high in fiber, vitamin C and other nutrients.
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.
Peanuts are incredibly delicious.
They are high in protein, fiber, magnesium and many studies show that they can help you lose weight.
Peanut butter is also high in protein, just make sure not to eat too much as it is quite "more-ish."
Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories.
The importance of eating enough protein can not be overstated.
It is the simplest, easiest and most delicious way to lose weight and have a better looking body. Period.
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