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 will leave you feeling unsatisfied and craving more food. Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion and stabilizes blood sugar levels.
Here are some high-protein snacks that are healthy and portable, so you can enjoy them even when you’re on the go.
Greek yoghurt 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 yoghurts with lower protein contents. To make yoghurt even more delicious and filling, you can make a parfait by combining one cup of yoghurt with granola/oats and mixed berries in layers.
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. Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega 3 fatty acids.
Eggs are undeniably healthy, consisting of almost every nutrient that your body needs. They are particularly high in B vitamins and trace mineral. In addition to being nutritious, they are also versatile. Hard-boiled eggs make a great portable snack. One hard-boiled egg consists of six grams of protein, which will keep you full and satisfied until your next meal. Their fullness-promoting properties may also reduce the number of calories you consume later in the day.
Handful of Nuts
Eating nuts from peanuts, brazils, cashews, pecans, almonds or another type of nut for a snack is a simple way to fill up on protein. Nuts are high in protein, vitamins and minerals.
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. Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12 and riboflavin. You can enjoy cottage cheese on its own or combine it with fruits, take with oat crackers and nuts for a delicious snack.
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. Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower the risk of heart disease, depression and dementia. You can eat canned salmon on its own or with bread, crackers.
Nut butter is perfect for when you need a quick and portable high-protein snack. Peanut butter, almond butter and hazelnut butter etc. They contain good levels of protein, nut butters are quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus and trace minerals.
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. Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal.
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.
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. In addition, lentils provide over 50% of your recommended daily fibre intake. The specific type of fibre found in lentils may promote a healthy gut because it helps feed the good bacteria in your colon. The combination of protein, fibre 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.
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. Ideal with crackers, toast, veggies is 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.
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.
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).