Protein is a potent nutrient with benefits that stretch far beyond muscle growth and recovery. In-depth observation has shown that it also provides a feeling of satiety that is valuable for maintaining healthier eating habits. This trait is particularly useful in snack foods.
As opposed to those that are high in sugars and refined carbs, high-protein snacks are usually packed full of essential, beneficial nutrients- in addition to the protein- which help you remain healthy even as you enjoy some mid-meal indulgences.
Here are 11 examples of snacks that are not only packed with protein but keep you satisfied longer.
Trail mix refers to a combination of nuts and dried fruits that is popular with hiking enthusiasts- hence the name. Most trail mixes provide about 8 grams of protein in every two ounces of product.
Trail mix is very versatile. As long as the mix contains dried fruit, nuts, some whole grains and the occasional chocolate pieces, you may use whichever ingredients you like – feel free to experiment. However, you must be mindful that trail mix is high in calories; therefore, it is wise to have it in moderation.
Jerky is simply meat that has had the fat trimmed away before it is dried in strips. It is a popular convenience snack that has a whopping 9 grams of protein per ounce.
While beef is the most widely-known form of jerky, other varieties include chicken, salmon, and turkey. In addition, it is readily available in most grocery stores. However, the greatest pitfall of store-bought jerky is that it contains high levels of added sugars and other artificial ingredients. Consequently, it may be best to consider making it at home so that you have more control over what goes into your snack.
Greek Yoghurt Parfait
Greek yoghurt is probably the best high-protein dairy snack; a typical cup or 224-gram serving has 20 grams of protein. Due to this boon, greek yoghurt is highly beneficial for those who want a more filling snack.
A Greek yoghurt parfait is a simple, effortless method of making the yoghurt more interesting using such additions as mixed berries and granola. You can increase the beneficial proteins by an extra 4 grams from the granola alone.
Veggies and Yoghurt Dip
If you would like an alternative method through which you can enjoy your Greek yoghurt, why not try having some veggies with yoghurt dip? A good yoghurt dip typically consists of plain yoghurt and some herbs and extra flavourings. There are recipes available to guide you in mixing the ingredients for different tastes and flavour profiles.
Eggs are indisputably one of the best and most common sources of protein. Furthermore, they are also rich in other essential nutrients like B vitamins and trace minerals. Each hard-boiled egg contains 6 grams of protein which will keep you satiated enough to see you to the next meal. The property that promotes prolonged fullness may also help you reduce the number of calories consumed throughout the day.
Hard-boiled eggs make a great convenient snack that you can take with you.
Peanut Butter and Celery Sticks
Every 32 grams of peanut butter (1 tablespoon) contains 4 grams of protein. Therefore, having one or two tablespoons spread over celery sticks makes for a healthy, satisfactory snack. Interestingly, one study found that peanut butter may be more filling than whole nuts like chestnuts and even almonds. So if that doesn’t convince you of the benefits of this snack, nothing will.
Like peanuts, almonds are a great way to consume protein which can help you feel full longer. In addition to a sizeable 6 grams of protein in every 30-gram serving, almonds also have high amounts of riboflavin, vitamin E, trace minerals and healthy fats.
While snacking on almonds is healthy, they are high in calories. Consequently, it is better to limit yourself to a single serving of about a handful- or 22 almonds.
Cottage cheese is a filling, easily portable snack choice widely known to be high in protein; a half cup or 113 grams has 14 grams of protein. This nutritional formulation sets cottage cheese apart as it adds up to 69% of its total calorie content.
You can enjoy cottage cheese on its own or add some fruits and nuts to make it both more nutritious and delicious.
Tuna is loaded with protein, making it both healthy and convenient. One cup contains up to 39 grams of protein- meaning that a little bit goes a long way toward getting you and keeping you full.
As a bonus, tuna is also high in B vitamins, selenium and a considerable amount of omega-3 fatty acids.
As another popular and convenient snack, protein bars make it easy to consume substantial amounts of protein in a short time frame. While they are widely available in stores, you may also make your own by following the abundant recipes posted on the Internet. However, if you would rather purchase them, try QUEST BARS from Quest Nutrition. Each bar contains 20 grams of protein without any unnecessary added carbohydrates or sugars. Furthermore, there is a variety of great flavours, so you don’t have to settle for tasteless, bland products.
Protein shakes make for easy, simple snacks that are just as tasty, filling and effective as whole foods. They also contain impressive amounts of protein so that you are not missing out on this vital nutrient.
There are varying forms of protein supplements, including soy, whey, pea protein and egg whites. In addition, different brands will have differing formulae to satisfy a wide range of tastes. As a result, there is a wide variety to choose from, including GHOST-WHEY, Dymatize- ISO 100, Muscle Pharm- COMBAT 100% WHEY and Optimum Nutrition-Gold Standard 100% Whey, to name a few.
The above are just a sampling of the variety of protein snack options available for you to choose from. You may incorporate your favourites into your daily nutrition and then enjoy your transformation.
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