- Having adequate protein in your diet is essential for overall health and wellness. Proper protein intake aids your body in building and sustaining muscle, improving immune system functionality as well as keeping your bones strong while reaping many other protein benefits
- The following list of protein snacks will help you keep up your protein intake and enjoy the taste of protein rich foods
- Snacking on protein rich foods is a healthier alternative to snacking on junk food such as chips, candy and other low nutritious items
1. Beef jerky
This timeless high protein snack is often forgotten amongst the midst of all fancy protein shakes and bars. One ounce of beef jerky provides around 11 grams of protein and has only 1 gram of fat. You should avoid the convenience store brands as they are really high in sodium. Look for healthier brands online or in your local health food store.
2. Egg white omelet
Egg white omelets aren’t just for the body building type. Each egg white contains around 4.7 grams of power packed protein. Egg whites also are chock full of vitamins and minerals and have virtually no fat or carbohydrates. Throw in some side items like vegetables and lean ham and you’ve got yourself a great tasting snack.
3. Cottage cheese and fruit
A great combination of protein and healthy carbs. One half cup of 2% cottage cheese has a whopping 16 grams of protein with only 102 calories and 2 grams of fat. Add in your favorite fruit such as peaches or strawberries.
4. Tuna
Tuna has long been a staple of bodybuilders and fitness enthusiasts. One can of tuna in water has only 110 calories and 25 grams of protein with zero fat. Use light mayonnaise and a whole wheat bun to finish it off.
5. Protein bars
Not all protein bars are created equal. Watch for bars that are high in protein and low in carbohydrates, sugar and calories. A quality bar will contain under 400 calories, have under 10 grams of fat and contain 20-40 grams of protein. Prices vary from $1.50-$3.50 per bar.
6. Protein shakes
Protein shakes have made big strides in taste in recent years. A quality shake will have 20-45 grams of carbs and be around 200-300 calories and low in fat and carbs. Add in your favorite fruit for a smoothie. Prices range from 2-4 dollars a serving.
7. Lentils
Adding lentils to a healthy soup will add around 18 grams of protein to an already healthy snack.
8. Peanut Butter
Mom knew what she was doing packing those PB and J’s in your lunch. One table spoon has 4 grams of protein. To cut back on the calories and sugar try an all natural brand.
9. Almonds
These tasty treats contain about 8 grams of protein in ¼ a cup. It’s better to eat the variety that has no salt and flavoring to keep the calories and sodium down.
10. Yogurt
1 cup of yogurt usually contains 8-12 grams of protein and only 110 calories. Rotate flavors to keep from getting bored. Yogurt is a great way to keep that sweet tooth satisfied. It’s inexpensive and convenient when purchased in single servings and automatically helps you from over eating.
