18 Easy High Protein Snack Ideas
If you are like the average person, you probably struggle to eat enough protein on a daily basis. I know it might seem difficult sometimes to find items that are high in protein, so I wanted to provide some easy options for you! These are all great for a quick snack or when you’re on-the-go.
Protein is important for building muscle, and it also helps keep you full (more so than eating just carbohydrates will). Depending on your goals, typical recommendations for protein intake are about 0.8-1.0 grams per kilogram of your bodyweight (ex. a 140 lb person would need to consume between 50-65 grams of protein per day). This also depends on your daily activity and overall health. If training intensely, you may need more than this. However, this is the general rule of thumb for minimum requirements based on the RDA (Recommended Dietary Allowances).
Protein is also important in the healing process and helps your immune system. If you are sick or have an injury, additional protein can be helpful.
You can obtain protein from many different sources, such as meats, eggs, dairy, legumes and some plants. Proteins are broken down into building blocks, known as amino acids, in the body. Animal products are considered complete proteins, and have all of the essential amino acids that your body needs. Most vegetarian sources of protein are not complete proteins, so it’s even more crucial to consume a wide variety of protein sources if you are following a vegetarian/vegan diet. Although this will vary by the source of protein, typically, it will be about 7 grams per one ounce of weight (for example a 4 oz steak is approximately 28 grams of protein).
If trying to build or maintain lean body mass, your protein intake will be very important. Personally, I try to aim to eat a source at each meal/snack and about 20 grams each.
The list of options I put together here might be helpful for snacks or filling in gaps throughout your day. Some are paired with a carb or fat source, some are just examples of a simple protein source. Either way, there’s an option for just about anyone’s taste buds! Most importantly, with your diet in general, you need to be eating things you like and look forward to. That’s what will be most sustainable in the long-term.
If you are looking for a protein powder, I prefer the two below.
Level-1: I use this one for meal replacement shakes and also in my coffee (instead of creamer- it tastes AMAZING!!) You can find it HERE. I love the Cinnamon Cookie Batter, German Chocolate Cake, and Blueberry Muffin. Honestly, I think every flavor is great, and they mix so well. I also use Level-1 for any of my recipes that call for protein powder.
Phormula-1: This is meant to be a fast-digesting protein source, so it’s perfect for post-workout to help fuel your muscles immediately. This one is not super filling, so I wouldn’t use it for a meal replacement typically. You can find it HERE. My personal favorite flavors are Root Beer, Chocolate Mint Cookie, and Loop D Fruit.
Collagen: This is the collagen I use. I typically just add 1/2 to a full scoop into my coffee in the morning, or put it in a smoothie. It’s another easy way to increase your protein intake and collagen is also great for your hair, skin and nails too! You can find that one HERE.
*All information in this post was reviewed by a Registered Dietitian. Always consult with your health care provider for you specific needs.