Grab and Go High Protein Snacks
Ahhhh, protein. It fills you up, revs up fat metabolism, takes the most energy of all macros to burn during digestion AND it helps build muscle. Mmmm, protein. Get in my belly!
We heart protein.
No fitness fanatic can skimp on protein and get pro results in the gym. As such your diet should be well-balanced with protein.
While the National Institute of Medicine recommends about 10-35 percent of your daily caloric intake be protein, that only equals out to around 50 grams for the average bear.
Most trainers will tell you to shoot for 1 gram of protein for your body weight. Whichever you’re targeting, we all know convenience is king to a consistent diet plan. This can be easily accomplished through meal prepping—but for the parts of life you can’t plan—protein snacks you can grab and go with are the ones that will keep you feeling fuller longer, and on track in the kitchen and in the gym.
There are tons of recipes out there on snacks you can cook…but we like things as simple as possible. Protein snacks that are ready to be masticated as soon as you put your fingers on them.
So, let’s get to it: Grab and Go Protein Snacks.
39 grams per cup.
Chick peas are PACKED with it and make for a fantastic protein snack. Cans, bags, scoops, boxes and dips—you can get chick peas (garbanzo beans) any way you want them. Grab a handful on your way to the gym, throw some in a sandwich bag to snack on while out, or bring them as a dip for lunch.
28 grams per cup.
Cottage cheese can be a quick and filling protein snack packed full of the good stuff. Grab a half cup and throw it in your Tupperware dish or freezer lunch bag. Can’t keep it cold? It’ll fill ya up while you run errands or between meals, so stuff it in your lunch bag or scarf it down before you run out the door.
25 grams per 3oz.
Bluefin tuna is a big go-to in the bodybuilding world for protein snacks. It’s certainly not roses for your noses, but look at all that protein packed into that stanky lil can? Plus, you don’t have to refrigerate it when canned, so put a few in your bag and snack on them between meals, at work (next to a coworker you despise) or munch some right before training.
21 grams per cup.
Great protein snack go-to if you’re on the…..trail. JINX!
Trail mixes have evolved in the last few years. Selections used to be limited to nuts and fruits, but now you can find tons of varieties out there. From roasted, roots and candy to spicy mixes, you have a lot to choose from, but with more choices comes more caution. Watch the serving size and sugar with dried fruits. Also watch the sodium. Not all trail mixes are healthy. READ the label before you go tossing back trail mix.
20 grams per cup.
Unsalted almonds are a protein staple and a great protein snack choice for convenience alone. Chock-full of good fats and protein, having these handy when your buddy pulls through a drive-through can be a diet saver.
20 grams per bar.
While this seems like a line for Captain Obvious, we don’t want to ignore it. Protein bars is king of convenient protein snacks. You can find a ton out there all touting different benefits. Read the label and pick on that fits your goals.
17 grams per cup.
Eda wha-tay? EdaMAME! These are boiled baby soybeans. Packed with protein and fiber, these bad boys will have your belly full wherever you are. Toss em in a bag, in your lunch and pop them between meals to get a good dose of nutrients.
17 grams per container.
On the same line as cottage cheese, if you can keep it cold—Greek yogurt can be one of the convenient protein snacks. Brimming with 17 grams of protein and probiotics, it can also stave off sugary cravings.
7 grams per piece.
Jerky is a favorite of the protein snacks. Tasty, it also takes effort to chew and digest it—which means more calories burned while filling your body with protein. Jerky is meat with the fat trimmed off and dried. There is a caveat to jerky, though. It is often overloaded with sodium. It can also contain added sugars and artificial ingredients. So check out the labels before you go jacking up your body with the wrong kind of jerky.
6-7 grams per piece.
A lot of kids survive off this: string cheese. With 6-7 grams per piece, you can add to your daily protein target conveniently. Seize, strip and swallow (don’t forget to chew.)
25 grams per scoop.
And, of course, you can always rely on good ol’ whey protein. A scoop usually has about 25 grams of protein. Mix with water, shake and enjoy.
So, there you have it. The top high-protein snacks to keep you on track in the gym and in the kitchen. You’re welcome.