3 High Protein Snacks to Help You Stay on Track!
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One of the best ways to stay on track with your nutrition is to make a plan, and that includes putting together some high protein snack options for the week. Protein is one of the most important macros for the body (read a previous post about macros here). Not only is it important for maintaining muscle and bone mass, (goodbye osteoporosis!), but it is also needed for hormone production, increased energy, and boosting our immune system. Let's not forget that a diet with higher protein content also helps you lose weight.
A good goal is to aim for 15 gm of protein at each snack, but increasing that number to 20 or more will help you reach your overall protein goals for the day. I typically recommend that my clients try to eat about 0.75 gm of protein for each pound of body weight. For example, a 150 pound woman would aim to eat around 112 gm of protein over the course of the day. If you break that up over 3 meals and a snack, that's about 28 grams of protein per meal. Keep in mind, most of the time your main meals will average 30-40 gm protein, making your snacks lower in protein overall.
So let's get to it, shall we? Below is a list of 3 high protein snacks that will keep you feeling full and energetic throughout the day.
OPTION 1: Turkey + Hummus Roll Ups [coming in at around 25 gm of protein]
- 2-4 slices of nitrite free turkey
- 2 Tbsp hummus
- Lettuce
- Cucumber or bell peppers
Spread the hummus on one side of the turkey slice. Add cucumbers or bell peppers + lettuce. Roll them up, and enjoy now or store for a quick grab and go snack later in the week.
OPTION 2: Avocado Toast + Cottage Cheese [20 gm protein here]
- 1 slice of Dave's Killer Bread, or GF option
- 1/2 cup of cottage cheese, I love Good Culture brand
- 1/2 avocado, sliced (healthy fats here as well, friends)
- drizzle of Extra Virgin Olive Oil
- Chili flakes or EBTB seasoning (TJ's is my fav)
toast the bread, add the cottage cheese and the avocado slices. Top with a drizzle of EVOO and chili flakes.
*** This one is a bit tough to make ahead, but if you do, store in a 3 compartment container, like this one from Amazon. Keep the cottage cheese separate, keep the avocado in its shell, and the bread untoasted until ready to eat.
OPTION 3: Greek Yogurt Protein Cup [this is a whopping 35 gm protein!!!]
- Use 1 cup of Greek yogurt (has a higher protein content and is a thicker consistency)
- 1 scoop of high quality protein powder (I use either Be Well Vanilla, KOS Organic Chocolate, or Shakeology Chocolate)
- 1-2 Tbsp Almond milk to thin out
- Nut butter (like peanut, almond or macadamia nut)
- Berries (mix it up! Why not use strawberries, raspberries AND blueberries and get 3 different types of phytonutrients to feed your gut)
Mix the yogurt and the protein powder in a bowl. Add the almond milk to thin to your liking. Then top with berries and the nut butter. You can even add some unsweetened coconut flakes here for flavor!
Prepping for your week doesn't have to be hard, but you do have to be intentional if you want to make positive changes to your overall health. I love to make healthy meal prep simple for you to be able to quickly get breakfasts, lunches, and snacks ready for the week. It helps with decision fatigue at the end of a long day or week, and makes it easier to stay on track to meet your nutrition goals.
Have any questions? Message me here, and I'll answer what I can for you!
Happy snacking ~ Krissy
