In addition to a strong workout ethic, building muscle requires protein. The best way to do this is to focus on getting as much protein as possible from your meals through sources like meat, seafood, and legumes. However, if that’s simply not enough, or if you’re just tired of eating the same things all the time, I’ve created a list of good high-protein snacks to supplement your protein intake and add some variety to your diet.
In this list, I’ve included snacks that are delicious, nutritious, packed with protein, and simple to prepare, so continue reading to see what you should stock up on the next time you go to the grocery store.
Greek Yogurt
Greek yogurt is a delicious, low-calorie snack that contains significantly more protein than regular yogurt. A 3/4-cup serving of Greek yogurt can have about 17 grams of protein and only between 90-130 calories, depending on if it’s made from fat free, 2%, or whole milk.
What’s great about Greek yogurt is that there are so many ways to enjoy it. You can eat it plain, mix it with your favorite fruits, or just blend it into a smoothie. Personally, a bowl of Greek yogurt and granola is my go-to breakfast every morning. My favorite granola to use is Nature’s Path Organic Pumpkin Seed and Flax Granola, as its packed with healthy nuts and seeds and provides a helpful serving of fiber and additional protein.
Peanut Butter
As a personal favorite of mine, peanut butter not only tastes great, but with 7 grams of protein per 2 tablespoons, it’s also a pretty good source of protein.
Peanut butter is rather calorie-dense, but in moderation, it’s great for many purposes. If you want something to spread on your toast, bagel, waffle, or pancake, it’s a much more protein-oriented option than hazelnut spread, jam, or syrup. You can also eat it with things like apples and celery so you can get your protein while still enjoying your favorite fruits and vegetables.
When it comes to choosing what peanut butter to buy, it’s best to look for ones that don’t include artificial ingredients, preservatives, or added sugar. While your typical Skippy peanut butter isn’t terrible, better options include those from brands like 365 by Whole Foods, Justin’s, and Spread the Love.
Canned Tuna
This might not seem that appealing at first, but canned tuna is a great snack that can be eaten by itself or used to add a healthy serving of protein to any meal.
Canned tuna isn’t fishy like sardines or mackerel. It has a very light taste, which makes it quite pleasant to eat. Plus, it’s also very light on the calories; a 5-ounce can of Bumble Bee Chunk Light Tuna, contains only 100 calories and 22 grams of protein. This makes it a very lean and healthy protein supplement.
If canned fish still isn’t quite your thing, an alternative is canned chicken, such as that from Kirkland Signature. It’s also a very lean option, with 210 calories and 46 grams of protein per every 7-ounce can, and is certainly easy on the taste buds.
Edamame
Frequently served at Japanese restaurants and enjoyed by many, edamame isn’t just tasty and fun to eat, it’s also very nutritious and high in protein. One cup of edamame provides about 18 grams of protein while containing less than 200 calories.
It also makes for a rather convenient snack. Preparing edamame is quite simple: boil in saltwater and then season with more salt to your liking. If you think extracting the peas from the pod is too much work, you can also buy edamame that’s already been shelled.
If you’re someone who loves to snack on edamame at restaurants, it’s probably great news to hear that it’s very possible, and quite beneficial, to do so at home as well.
Cold Cuts
Cold cuts are a great source of protein. Especially with lean cold cuts like ham, turkey, pastrami, or chicken, you can get roughly around 10 grams of protein per 2 ounces. If you’re a meat-lover like I am, or just have more of a savory tooth than a sweet tooth, a slice or two of cold cuts is an easy way to satisfy your cravings when they come about.
In addition, add a few slices between some whole grain or whole wheat bread, both of which are relatively high in protein as well, and that can make for a filling, high-protein sandwich to get you through the afternoon.
Boiled Eggs
Lastly, this is something you probably already have in your fridge as we speak, but no one says you can only eat them for breakfast. Eggs are easy to prepare, making them ideal for a quick mid-afternoon snack. They’re also a great, low-calorie source of protein, as one large egg typically contains 70 calories and 6 grams of protein.
For an easy snack, boiled eggs are probably the quickest and healthiest option, but feel free to prepare them as you like. Scrambled and sunny side up eggs are also great, as long as you avoid using too much oil or butter.
But Wait, There’s More!
All of these are terrific options to diversify your protein sources and increase your protein intake. However, I realize that some of these do require storing in a fridge or doing a bit of preparation before eating.
If you’re a busy person who doesn’t have much time to prepare your snacks, don’t worry because I haven’t forgotten about you. I’ve also compiled a list of the best healthy, high-protein snacks that you can easily bring on the go, so feel free to check that out and see my recommendations.
