(GoHealthier.com)
Protein is the most widely celebrated macronutrient because having adequate protein in your diet is essential for maintaining many functions in the body: it builds and repairs tissue, supports muscle health, produces enzymes and hormones, strengthens immunity, is an energy source, and supports hair, skin, and nails. Many coaches and nutritionists recommend as much as 1 gram per pound of lean body weight. But that is A LOT of protein, and you may be wondering how you could possibly get that much protein into your diet, and that is where protein-rich snacks come into play. Here are some easy, protein-packed snacks that can help keep you full and support muscle maintenance:
1. Greek Yogurt with Berries and Nuts
• Greek yogurt is high in protein and pairs well with antioxidant-rich berries and healthy fats from nuts. Choose plain Greek yogurt to avoid added sugars.
2. Cottage Cheese with Pineapple or Cherry Tomatoes
• Cottage cheese is an excellent source of protein. Combine it with pineapple for a sweet twist or with cherry tomatoes for a savory option.
3. Hard-Boiled Eggs
• Easy to prepare and carry, hard-boiled eggs are rich in protein and healthy fats. Sprinkle with salt, pepper, or a bit of paprika for extra flavor.
4. Turkey or Chicken Roll-Ups
• Roll slices of turkey or chicken breast with a slice of cheese or a slice of avocado for a quick, protein-rich snack.
5. Protein Bars or Balls
• Look for protein bars with minimal added sugars and high-quality ingredients. Or make your own protein balls with nut butter, protein powder, oats, and a sweetener like honey.
6. Edamame
• Steamed edamame is a plant-based protein source packed with fiber. Sprinkle with sea salt or a bit of chili powder for a kick.
7. Hummus with Veggies
• Hummus provides plant-based protein from chickpeas and pairing it with sliced veggies like bell peppers or carrots adds fiber and crunch.
8. Tuna with Whole-Grain Crackers
• Tuna is protein-rich and low in calories. Combine with whole-grain crackers for a balanced, high-protein snack.
9. Peanut Butter or Almond Butter with Apple Slices
• Nut butters provide healthy fats and protein. Pair with apple slices for a mix of protein, fiber, and natural sweetness.
10. Chia Seed Pudding
• Chia seeds are rich in protein, fiber, and omega-3s. Mix them with almond or coconut milk, let them sit for a few hours, and add berries or nuts.
11. String Cheese or Cheese Sticks
• Convenient and high in protein, cheese sticks or string cheese are easy to take on the go and pair well with fruits or nuts.
12. Roasted Chickpeas
• Roasted chickpeas are crunchy, packed with protein and fiber, and can be seasoned with your favorite spices for flavor.
13. Pumpkin Seeds or Sunflower Seeds
• These seeds are a great source of plant-based protein and healthy fats. Enjoy them on their own or add them to yogurt or salads.
14. Beef Jerky or Turkey Jerky
• Jerky is a high-protein snack, but look for options with minimal additives or artificial ingredients.
15. Protein Smoothie
• Blend your favorite protein powder with milk, a banana, and a handful of spinach for a quick, drinkable protein boost.
These snacks are versatile and can be customized to fit your tastes and dietary preferences!
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