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7 Snacks Rich In Protein

Written by Mark Johnson

Struggling to get your protein intake up?  If you’re like many, this is the most challenging part of eating right. Unless you’re someone who loves eating meat and has plenty of time to prepare chicken breasts, steak, and fish all day long, there’s a good chance you’re left scrambling trying to figure out what to eat between your main meals.

Snacking is an important part of your diet plan regardless of whether your goal is to build muscle or burn fat, however, you do need to make sure that you snack correctly.

This means eating a calorie level that is appropriate for the goals you have set while also ensuring that you are taking in a good dose of protein along with some slower digesting carbohydrates or healthy fats.

These are the snacks that lean, fit bodies are made from.  So this said, let’s help you get started on snacking correctly by looking at seven snacks that are a rich source of protein.  If you’re currently struggling to get your needs met, these will fit the bill perfectly.

Greek Yogurt Parfait

You simply can’t go wrong with Greek yogurt parfait for your mid-morning snack. Many people don’t quite feel up to eating meat during the earlier portion of the day, so Greek yogurt works very well here.

It’ll provide a dose of protein, provide you with some calcium to help promote strong bones, and is low in sugar provided you get a non fruit flavored variety.

To prepare the parfait, place a cup or so of Greek yogurt in a bowl and then add in some freshly sliced strawberries, raspberries, blueberries, and/or blackberries. The berries will give you a great antioxidant punch, helping prevent free radical damage in the body.

Then, to add some healthy fats, sprinkle on top some slivered almonds.  These are a great source of fiber and vitamin E, perfect for keeping your body healthy.

If you’re currently trying to build muscle and need a few more calories, adding some toasted oats can be a great way to get those in.

This snack can also be transported if put into a Tupperware container and ensure it’s kept cold until eating.

Mexican Tuna

Few things are as easy as Tuna is when it comes to getting your protein needs met. Simply open the can and it’s ready to serve.

Mexican tuna is a great way to liven up the taste of tuna, something that most people will definitely value as this isn’t one of the best tasting protein sources out there.

To prepare this dish, simply place a can of tuna in a bowl and then to that, add ½ a cup of kernel corn.   Top that with about a quarter cup of salsa (store bought or home made) and then add a few fresh leaves of cilantro.

If you are looking to get your calorie intake up, add a few slices of fresh avocado as well. This will provide the healthy fats and give the snack some real staying power.

Those on a low carb fat loss plan can also add the avocado and simply remove the kernel corn to keep the carbs down.

This snack will provide you with a very good source of lean protein, fiber, healthy fats, and plenty of antioxidants as well.

Egg Salad Wrap

Hard boiled eggs are another great go-to for snacking because you can make a dozen or so ahead of time and keep them in the fridge for up to a week.  Plus, one whole egg is loaded with nutrients and will provide both protein along with healthy fats to help energize your body.

To prepare this snack, simply chop up one hard boiled egg with 2-4 hard boiled egg whites and then in a bowl, mix this together with 2 tbsp. fat free mayonnaise, 2 tbsp. Greek yogurt, some paprika and if desired, chopped onion or green onion.

Next, you can either wrap this up in large lettuce leaves if on a fat loss diet or if building muscle, use a whole grain soft tortilla to help you get your carbohydrate intake up and provide fuel for the muscle building process.

This snack is also another great one that can be taken on the go, but do be sure that you pack some ice with it to keep the eggs cold.

You can also add other vegetables to the wrap as desired as well.  Peppers, carrots, or sliced mushrooms all work well.

Protein Packed Smoothie

Sometimes the best way to get your protein in is with a simple fruit smoothie. Rather than hitting the local smoothie bar however and ordering up a smoothie that’s loaded with simple sugars, prepare your own.

This way you can control exactly what goes into it and ensure it’s going to provide you with the nutrients that your body needs.

To prepare this smoothie, you’ll want to take one scoop of your favorite protein powder and to that add one cup of unsweetened almond milk, a third cup of low fat Greek yogurt (or cottage cheese), 1 cup frozen fruit or a banana, along with 1 tbsp. natural almond or peanut butter for healthy fats.

Add in 1-2 ice cubes depending on the desired thickness you want the smoothie to be and then blend up and serve.

If you really want to add a special touch, try ¼ tsp. xanthan gum.  This is a thickening agent that will make your smoothie taste far more like a milkshake than a regular protein shake.

High Protein Crepes

Another quick and easy high protein snack that you can make right at home if you need something on a lazy Sunday afternoon is a high protein crepe.

This recipe is great if you suffer from a sweet tooth as it’ll almost feel like you’re eating dessert. Only, you’ll actually be sticking with your healthy eating diet plan.

To prepare this one, simply mix together one half cup of egg whites with one scoop of your favorite protein powder.

Once a batter has formed, pour this onto a hot skillet and cook for a minute or two until the edges start to look bubbly.  Flip and then cook on the other side like you would a regular pancake.

Once finished, smear the inside of the crepe with half a tablespoon of natural peanut or almond butter and top with sliced banana or apple. Sprinkle with cinnamon as desired and then top with some sugar free maple syrup and walnut pieces.

This dressed up crepe works great for either goal as it’ll provide some lean protein, healthy carbohydrates, along with a good dose of healthy fats.

Home Made Protein Bars

Whipping up a batch of home made protein bars is another excellent way to get your protein needs met.  Commercially prepared protein bars tend to be high in sugar and calories, so definitely are not an ideal option.  By creating your own, you can ensure that you’re getting high quality nutrition.

To prepare some of your own, simply mix together half a cup of dry oats, two scoops of chocolate protein powder,  a quarter cup of natural peanut butter, a tablespoon of dried cranberries, a tablespoon of unsweetened dried coconut flakes, and a tablespoon or two of honey (enough to make the mixture sticky).

Mix this all together until a dough has formed and then shape into bars.

These are great to take with you on the go and can be kept in wrapped up in the fridge for at least a week as well for later use.

High Protein Granola Bowl

Finally, the last way to get your protein in that’s especially great if you’re building is with a high protein granola bowl.  This bowl is going to provide a very hearty mix of complex carbohydrates, healthy fats, and then some protein to balance out the nutrition.

To prepare it, simply place half a cup of raw oats (toasted if you prefer) in a bowl.  Next, mix together one scoop of protein powder in half a cup of almond milk.

To the bowl, add in 1 tbsp. slivered almonds, 1 tbsp. sunflower seeds, 2 tbsp. dried cranberries, and 1 tbsp. natural peanut butter.  Give a light stir and then pour the protein mixture over top.  Stir again and then let stand for five minutes or so before serving.

This is a very calorie dense dish however, so will be best served to those who are actively looking to build muscle mass and need that higher calorie intake.

So keep these high protein snacks in mind next time you find yourself going about your day struggling to get your needs met.  With them on hand, you’ll never have to fall low in your daily protein again.

Try an experiment to see what additional recipes you can come up with.

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