With today’s busy lifestyles, snacks are a great way to stop feeling hungry when you don’t have time to prepare a meal.
The problem is that many snack foods are high in refined carbs and sugar, which can be unhealthy and leave you feeling unsatisfied.
The best thing you can do is plan ahead and make sure your snacks are nutritious and contain good amounts of protein.
Here are 11 high protein snacks that promote fullness which are healthy and convenient, so you can enjoy them when you’re out and about.
Trail mix is really the ultimate take-anywhere snack. Try making your own over store bought.
Mix together a range of nuts and seeds such as almonds, peanuts, walnuts, pecans, sunflower seeds pumpkin seeds and add your favourite dried fruit for a bit of sweetness.
Keep stored in a food storage container or snap-lock bag for when you start to feel hungry between meals.
Tuna is chock full of protein making it a very healthy and convenient snack. One cup contains an impressive 28 grams of protein, meaning you’ll feel fuller for longer.
Tuna is also high in other nutrients, such as B vitamins and contains a significant amount of omega-3 fatty acids.
It’s available from all good supermarkets and comes in handy portion sized packages in a range of flavours.
Eggs are loaded with almost every nutrient your body needs. They’re particularly high in B vitamins and trace minerals.
One hard-boiled egg contains 6 grams of protein, which will keep you full between meals. They can also help reduce the number of kilojoules you consume later in the day.
Hard-boiled eggs are a great portable snack, making them not only nutritious, but versatile.
Eating a handful of almonds or nut of your choice is a great way to top up your protein and feel fuller for longer.
Thirty grams of almonds provides around 6 grams of protein, and also contains high amounts of vitamin E, riboflavin, trace minerals, and healthy fats.
Snacking on almonds has many health benefits and is even able to help control your weight but they are high in kilojoules, so it’s important to stick to the recommended serving size. And because people have different sized hands, one handful is equal to around 22 almonds.
Hummus and veggies
A 1/3 cup serving, or 82 grams, of hummus contains 4 grams of protein, making it a filling and high protein snack that’s also high in other nutrients.
Veggies are great nutrient-dense foods that go terrific with hummus. To enjoy this snack on the go, cut up some veg (or keep them whole for longer freshness) and stick them in a food storage container along with the hummus.
Pumpkin seeds are high in protein and other valuable nutrients, making them a fantastic quick snack.
Twenty-eight grams of pumpkin seeds contains 5 grams of protein, as well as large amounts of magnesium, zinc, fibre, and polyunsaturated fatty acids. They also contain antioxidants, including vitamin E and carotenoids to help you fight disease.
Pumpkin seeds’ protein and fibre levels make them a great snack to reduce hunger between meals. They can be eaten raw or can be roasted with different spices for extra flavour. A good serving size is about 1/4 cup (16 grams).
While getting your protein from whole food sources is great, protein shakes are an easy snack that are packed with protein and other nutrients beneficial to your diet.
Protein supplements come in different forms including whey, egg white, soy, and pea protein. Supps R Us has an extensive range, we recommend Dymatize - ISO 100
, Optimum Nutrition - Gold Standard 100% Whey
, Muscle Pharm - COMBAT 100% WHEY
, and GHOST - WHEY
If you’re looking for a bit of extra bulk, try these great mass gainers Max's - Clean Mass
. Optimum Nutrition - GOLD STANDARD GAINER
, PranaOn - Natural Mass Protein
, and Muscle Pharm - COMBAT XL MASS GAINER
. They all come in a range of great flavours!
For serving suggestions, see the instructions on the pack – but a good general rule is 1 scoop per 1 cup of milk or water.
Edamame beans are young soybeans that are still in the pod. They’re high in protein, vitamins, and minerals, and make for a great quick, easy and nutritious snack.
One cup of edamame provides almost all your nutritional needs including 17 grams of protein, over half you your daily vitamin K needs and over 100% of your daily intake of folate.
Most supermarkets stock frozen edamame so you can steam them at home and pack them before you head out for the day. You can also add spices and seasonings to them to increase their flavour.
Protein bars are a quick and easy way to consume a substantial amount of protein.
You can also make your own – there are heaps of quick and easy recipes online. But we also have a great range of protein bars available – check out Quest Nutrition - QUEST BARS
, Vitawerx - Protein White Chocolate Coated Macadamias
, Macro Mike - Cookie Mix
, Macro Mike - Almond Scrumptionator Protein Bar
, and PranaOn - Plant Protein Bar
- Cheese slices
Despite its association with unhealthy foods such as pizza, cheese is a quick and easy snack that is incredibly healthy and filling.
Cheese is high in protein and an excellent source of calcium, phosphorus, and selenium. Only one slice of cheddar cheese gives you 7 grams of protein, which will help reduce your appetite.
An appropriate portion of cheese is around 28–57 grams. But as it contains a significant number of kilojoules, it’s best to consume in moderation.
- Peanut butter and celery sticks
Celery sticks spread with 1–2 tablespoons of peanut butter make for a tasty and healthy snack. The peanut butter contains a good amount of protein, giving you 4 grams per tablespoon (32 grams).
Peanut butter and peanuts are a well-known source of protein known for helping you feel full between meals.