Protein is an important component in every cell in the body. It’s a macronutrient, alongside fat and carbohydrates, which means the body needs relatively large amounts of it.
According to the Center for Disease Control, adults need between 46 and 56 grams per day of protein, or approximately 35% of their diet should come from protein.
Athletes should get 0.5 to 0.8 grams of protein per pound of body weight according to a joint statement by released by the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine.
Adequate protein in one’s diet has a wealth of benefits including improving brain function, cardiovascular health, preventing disease, increasing bone density and decreasing the risk of osteoporosis. Looking for some easy-to-make high protein snacks? Try the options below.
High Protein Snacks
Nonfat Greek Yogurt
Greek yogurt is very versatile. Try it topped with fruit and honey or in a smoothie with ice, berries and chia seeds. If you need it a bit sweeter add a serving of stevia extract. Greek yogurt contains 23 grams of protein for one cup, which tops the charts of high protein snacks!
Beef, turkey and salmon jerky make excellent snacks. When selecting pick brands that are lower in sodium and sugar. It’s easily packable which makes it a perfect travel snack. When eating be mindful of what a serving size consists of.
Hard boiled eggs are packed with nutrients and protein. Boil a dozen at a time, peel them, bag them in individual zip lock bags and store in the refrigerator. Eggs are delicious when paired with nuts as well.
One of the highest nuts when it comes to protein, pistachios are flavorful and easy to take with you on-the-go. Purchase them with the shells for a snack that takes a bit longer to eat. Pistachios make great movie theatre snacks when you are trying to avoid the buttery popcorn!
Tuna and Celery
Tuna packed in water is a great healthy option when it comes to protein packed low-fat snacks. Mix tuna with a serving of mustard and serve with celery.
Protein Cocoa Shake
In the mood for something sweet? Try blending chocolate protein powder, a serving of unsweetened cacao powder, unsweetened almond milk and water. Protein powder varies in flavor depending on the brand so try a few to see which you prefer for this treat. If you are looking to pack in some extra nutrients add some spinach. Spinach has very little taste when added to smoothies.