The power of protein
Protein is a nutrient that is a hunger-busting powerhouse. It has the ability to slow digestion and keeps blood sugar steady. According to many researchers and nutritionists, such Alexandra Oppenheimer, RD, of Ambitious & Nutritious protein can help you lose weight because it increases satisfaction, and you’re better able to stick with the eating plan.
We are offering you 17 protein-packed snacks that you can take with you anywhere.
- Single-serve cottage cheese
It contains 20 grams of protein per 5-ounce serving
Comparing with the Greek yogurt a single-serving container of nonfat cottage cheese boasts 3 grams more protein and is just 110 calories. In addition, it gives you 125 milligrams of bone-building calcium. Note: it runs high in sodium, supplying 20 to 30% of your daily quota.
- Hardboiled egg
It contains 6 grams of protein per egg
Don’t be scared about the high cholesterol content in the eggs. Most nutritionists, now agree that they’re a powerhouse breakfast or snack when enjoyed in moderation. Besides the protein, the humble egg gives you a hearty dose of vitamin B-12, vitamin D and one piece has just 77 calories.
Best part: – easy to take on the run.
- Peanut butter pack
It contains 8 grams of protein per 1.15-ounce pack
For natural portion control, you can carry individual squeeze packs of nut butters. For example, a single-serving portion of Justin’s peanut butter is made with just peanuts and palm fruit oil—no added sugars and contains only 190 calories.
You can spread on a banana to up the fiber and antioxidants recommends Oppenheimer.
- Mini cheeses or string cheese
It contains 6 – 8 grams of protein per serving
Personal packages of cheese are great because they’re individually wrapped for easy toss-in-your-purse and they won’t get squished, either. For those who are trying to lose weight, choose one with the label that says “part-skim” suggests New York City registered dietitian Martha McKittrick.
- Single-serve oatmeal packets or cups
It contains 4 grams of protein per packet or cup
It is easy to prepare, you only need hot water to be added in, then stir, and you’ve got it ready in a minute. One serving contains 150 to 200 calories (depending on which flavor you choose).
If you need a little something extra to fill you up, toss in a few almonds or add sliced banana into your oats.
It contains 8 grams of protein per half cup
Use a 90-calorie microwave package of edamame (soybeans in their pods) which supplies 8 grams of fiber. Because it is a combo of protein and fiber it is potent against hunger.
One serving of dry roasted edamame has, even more, protein: 14 grams.
- Roasted chickpeas
It contains 7 grams of protein per quarter-cup serving
According to research in the Canadian Medical Association Journal, a daily serving of dietary pulses like chickpeas (as well as lentils, beans, and peas) can lower LDL cholesterol levels. Homemade are the best, so, mix rinsed and drained chickpeas in a bowl with olive oil and season in your choice of spices. Backed them in an oven preheated to 425 degrees for about 45 minutes.
- Greek yogurt
It contains 12 – 20 grams of protein per container
For those of you who want to add more protein in your diet, switch from the traditional yogurt to Greek. It is strained, so it takes on a thicker consistency, contains half the sugar compared to traditional yogurts and more protein. It is perfect for bone-building calcium and gut-friendly probiotics
Depending on the brand, you’ll get 12 to 20 grams of protein per container.
- Whole-grain protein bars
It contains 10 – 15 grams of protein
They’re a filling snack in a no-fuss, easy-to-carry package. Take care about contain, read the label carefully. Those loaded with sugar and fat, are not to be used.
A good measure: 10 to 15 grams of protein, less than 15 grams of sugar and with at least 5 grams of fiber. Luna Bars are one good choice.
- Turkey roll ups
It contains 18 grams of protein
According to McKittrick, you can wrap up nitrate-free deli turkey breast with a slice of tomato, a squirt of mustard, and some lettuce. The veggie content can be even more, such with a couple baby carrots or thin slices of red pepper.
This combination contains about 75 calories and 18 grams of protein, which is enough to hold you over from lunch to dinner.
- Box of low-fat chocolate milk
It contains 9 grams of protein
As perfect post-workout snack, you can take chocolate milk, which delivers 9 grams of protein, improves recovery and helps repair muscle, according to the 2012 Central Washington University study.
It can be found in single-serve boxes of low-fat milk from different brands and you even don’t need to refrigerate it.
- Hummus cup
It contains 4 grams of protein per quarter cup
This healthy mix is made from pureed chickpeas, olive oil and tahini. Hummus has 5 grams of protein and 4 grams of fiber in a quarter-cup serving. You can create your own snack pack with red bell pepper slices, baby carrots, grape tomatoes, or cucumber slices.
- 100-calorie almond packs
It contains 4 grams of protein
By eating of 14 almonds you’ll get 100 calories. When you’re looking for protein you can also, go almonds.
They contain 4 grams, which is better compared to walnuts (3 grams). For extra fiber, Oppenheimer suggests to add dried fruit, like apricots.
- Tuna pouch
It contains 16 grams of protein per pouch
A pouch of tuna makes it easy to eat. Each tuna packet contains 100% of your daily need of the free-radical-fighting antioxidant selenium and 16 grams of protein. To flavor plain tuna, you can try some marinated flavors like lemon pepper.
- Rice cup
It contains 6 grams of protein per 4.4-ounce cup
As whole grains are a remarkably good source of protein, with a mix of power grains like brown rice, oats and quinoa you’ll get 6 grams of protein, plus B vitamins and energizing iron.
It contains 7 – 11 grams of protein per 1-ounce serving
Jerkies can be made with beef, pork, and turkey, with the inventive flavors like teriyaki and basil citrus. One ounce of jerky contains 7 to 11 grams of protein and only 70 to 90 calories.
Note: best are nitrate-free brands, so watch out for sodium, since jerky is typically high in salt.
It contains 11 grams of protein per 1-cup serving
It is better probiotics than yogurt about three times. It gives you a quarter of your daily need for vitamin D and 11 grams of protein.
Bonus – It helps in weight loss. As it is 99% lactose-free, it can be an option even if you have trouble digesting traditional dairy products.