High Protein Snack Ideas and simple swaps
Struggling to eat enough protein throughout the day? Try out these high protein snacks and easy swaps to boost your protein intake and keep you feeling full between meals!
When working with nutrition clients, protein intake is always top of mind. Protein is an essential nutrient that plays a vital role in many bodily functions, but most people do not eat enough protein!
The average adult consumes only 50 grams of protein per day. The amount of protein that is optimal for you to consume depends on a variety of different factors such as your age, weight, activity levels, and goals but in general you should be consuming at least 0.8-1.2 grams of protein per pound of bodyweight!
I get it, eating enough protein can be hard! Here are some high protein snack ideas and easy high protein swaps that you can make to bolster your protein intake between meals!
Adequate protein intake Helps to
Build and repair muscle
Support a healthy immune system
Aids in hormone regulation
Provides a sustained energy source throughout the day
High Protein Snack ideas
Greek Yogurt
Not only is greek yogurt a great source of protein, but it’s also a good source of calcium which is crucial for bone health. It’s also extremely versatile and easy to find. I like to mix in berries and granola for flavor and texture!
Jerky
Jerky is a great protein-rich snack for those who are always on the go. It’s easy to pack, doesn’t need to be refrigerated, and comes in a variety of different flavors.
Eggs
Eggs are a great way to add protein to meals or snacks. I always have hard boiled eggs in my fridge to grab a quick snack that's high in protein and healthy fats, which help keep you full for longer!
Nuts
Nuts pack a solid serving of protein as well as healthy fats, which can help keep you full for long periods of time! Almonds, pistachios, peanuts, or nut butters can help increase protein and satiety!
Protein Powder and Protein Bars
Protein supplements can be a great way to bolster your protein intake. Protein powder can be drank as a shake with water, milk, or non-dairy beverage or added to smoothies, mixed into yogurt, or even baked with! Whey protein is the most common form! Protein bars can be a great option if you're in a pinch! There are tons of different brands depending on your preferences and usually pack 20-25g of protein/bar!
High Protein Swaps
protein pasta
Chickpea or red lentil pasta can pack 20g+ protein/serving! Check out brands like Banza or Barilla
dave’s killer bread
This is a great swap for any bread item. Dave's killer makes bread, bagels, buns, english muffins, etc. that pack 5g+ protein/slice!
greek Yogurt
Sauces, toppings, and dressings made with sour cream can be replaced with plain non-fat greek yogurt! I love making tzatziki with yogurt, dill, and lime juice for example!
Protein latte
Add a scoop of protein powder to your morning coffee and blend for a high protein latte. I love vanilla or salted caramel flavors!
By incorporating one or two of these high protein alternatives into your normal diet you can easily increase your protein intake, stay full between meals, and support your health and fitness goals!
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