Struggle to get the right amount of protein in your diet? Check out our easy (and lunch box friendly) high protein snacks for when hunger strikes! First things first - let's talk a little bit more about protein and why we need it in our diets.
What is protein?
Protein, alongside fats and carbohydrates, is a macronutrient that helps our body build and maintain muscle.
What food is it in?
Primarily derived from animal sources, meat, fish, seafood eggs and dairy are common ways of eating protein. It can also be found in nuts, seeds, hemp, soy and beans.
How much should I be eating?
A general guideline for adults, is to eat a diet made up of 10-30% protein. You can work out exactly how many grams of protein you need a day by using this calculator.
Why should I eat it?
There's a host of reason as to why it's essential to get protein into your body. At a very basic level, your body requires protein to build and repair tissue. It's also an important building block of bones, muscles, skin, cartilage and blood. If you're trying to increase your strength then a diet high in protein can help you build muscle and if you're trying to lose some fat, then it can help you ensure you're losing fat and not muscle. The best thing about a high protein diet? (IMHO) - You'll feel fuller for longer!
So, you're on board with the whole high protein thing, but man (or woman) cannot live on chicken alone. So we've got 10 high protein snack ideas that are quick, easy and taste great!
With more protein per gram than any other nut, almonds are a great snack choice. A 28g portion (around 22 nuts) contains 5.9g of protein.
2. Greek Yoghurt
A 250g serving of Greek Yoghurt gives you a whopping 31g of protein for just 143 calories. Pair it with some berries to sweeten things up.
3. Beef Jerky
A 50g pack contains 25g of protein and 133 calories making this a great choice for the meat lovers amongst us. Just make sure you pick a low sodium option or even better - make your own!
Most convinient to carry with you when hard boiled, 2 large eggs will set you back just 160 calories for 15g of protein.
5. Cottage Cheese and Veggies
A bit of a Marmite kinda food, you either love cottage cheese or hate it. if you do love it, it's a great source of protein, with 100g giving 11g of protein for just 98 calories. Team with chopped up carrots and cucumbers for a tasty snack.
6. Peanut Butter and Fruit
Paired with some chopped up banana or apple, peanut butter can feel like a bit of a treat. 1 tablespoon gives you 15g of protein for around 100 calories - just make sure you're using a natural one!