Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 19, 2023
Are you trying to get more protein into your diet? If you are, you aren’t alone. Protein is an immensely important nutrient, primarily because it helps build muscle, curbs hunger, reduces muscle loss, and helps you maintain a healthy weight. Fortunately, there are many high-protein snacks that are quick and easy. Many of these snacks are simple to make and don’t cost a lot. Here's a list of some of the best high-protein snack ideas.
If you are on the hunt for protein-rich snacks, look no further than canned seafood. Canned tuna, shrimp, crab, or sardines are often overlooked, but they are an excellent source of protein. An average three-ounce serving contains 11 grams of protein and practically no carbohydrates. Canned fish comes already cooked, so all you need to do is add a touch of lemon or soy sauce or sprinkle on a few herbs of your choice. With sardines, you can also jazz them up a bit by heating them in an air-fryer to crisp up the skin a bit.
Cold cuts, such as sliced turkey, ham, or roast beef pack approximately 10 grams of protein per two-ounce serving. High-quality turkey or roast beef is a go-to for many, but if you need a more economical snack, ham tends to be the cheapest. Some brands of cold cuts, such as honey-roasted turkey or chicken, contain added sugar, so if you want to avoid carbs completely, choose meats with little to no sugar. For a snack without any additional carbs, enjoy them right out of the refrigerator.
This item may not come as a surprise to be on this list, but there’s no denying that they are one of the best sources of protein you can get in a quick snack. Just a two-tablespoon serving blended with water can provide 13 grams of protein. If you want to add even more protein without consuming too many carbohydrates, you can use skim milk instead of water. Protein powder only contains about 3.5 grams of net carbs, but you can choose whey protein if you want to avoid carbohydrates totally.
Protein powder comes in a variety of tasty flavors, such as cookies and cream, peanut butter, chocolate, and vanilla. Pea protein powder is one of the least expensive types of powder, and is a great option for vegans, but it can be less digestible than its non-vegetable counterparts.
If shakes aren’t your thing, protein powder can also be used to bump up the protein in a variety of other snacks, like oatmeal, yogurt or smoothies.
Beef jerky comes in a variety of flavors, including peppery, smokey, and soy sauce, and it is easy to eat on the go. Since most of the water has been removed from jerky, you only need to consume two-thirds of an ounce to get 10 grams of protein (one or two pieces). Jerky contains hardly any carbohydrates and it comes in convenient plastic bags that can be easily carried around. Beware of the sodium content when buying beef jerky as well, as it can sometimes be quite high.
Eggs are often overlooked as a snack food, but they can make for an excellent high protein snack. Boiled or scrambled eggs are fast, easy, and convenient, and eggs are relatively cheap and can be eaten on the go. Just two eggs pack 13 grams of protein and less than one gram of carbohydrates. To keep the fat lower, eat just the egg whites, and refrain from adding (too much) oil when cooking. Eggs also contain a variety of nutrients and vitamins, so when you consume them, you are getting more than just protein.
Cheddar, Swiss, mozzarella, blue – there are so many types of cheeses that settling on one type can be difficult. Cheeses pack plenty of flavor and protein; just a 1.75-ounce serving provides you with 11 grams of protein and hardly any carbohydrates. However, cheeses are also quite high in fat, so they aren’t a great choice if you’re trying to reduce your fat intake. In general, hard cheeses, such as parmesan, tend to have more protein than soft cheeses, so choose accordingly. Like many of the snacks on this list, cheese can be consumed right out of the refrigerator. They can also be added to just about any dish to make it better.
Greek yogurt has risen in popularity over the last decade or so, and it is prized as a higher-protein, lower-carb counterpart to traditional yogurt. Greek yogurt contains more protein than traditional yogurt because it is strained, which removes some of the carbs in the process. One half-cup serving offers up 11 grams of protein. Full-fat Greek yogurt offers a few more calories than the non-fat type, but it may be a better option if you want to feel fuller or want a creamier texture. Greek yogurt is also great for making lower fat dips when substituted for sour cream or mayo.
As you can see, there are many high-protein snacks to choose from. If you are interested in adding more protein to your diet, you may want to give the Prospre app a try. The app can help you reach a healthy weight by offering you personalized meal plans, premade grocery lists, nutrition coaching, and diet tracking features.
