This blog was adapted to the Food-Wise Weight Loss program.  Original post by Health Line

When you live a busy lifestyle, snacks can be useful when hunger hits and you don’t have time to prepare a meal.

However, many snack foods available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more food.

The key is to make sure your snacks are nutritious and contain protein.

Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion and stabilizes blood sugar levels (1, 2, 3, 4).

Here are 30 high-protein snacks that are healthy and portable, so you can enjoy them even when you’re on the go.

1. Jerky

Jerky is meat that has been trimmed of fat, cut into strips and dried. It makes an excellent and convenient snack.

It’s very high in protein, containing an impressive 9 grams per ounce (28 grams) (5).

Beef, chicken, turkey and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients.

Your best bet is to make your own jerky, using only meat and some seasonings.

2. Trail Mix

Trail mix is a combination of dried fruit and nuts that is sometimes combined with chocolate and grains. It is a good source of protein, providing eight grams in a two-ounce serving (6). Since chocolate and grains don’t add protein and are mostly empty calories, it is best to make your own.  Trail mix doesn’t have to be store bought!  You can buy in bulk the nuts that you like and restrict the amount of dried fruit that you add as a way to keep the sugars/carbs to a minimum and removing the chance of useless calories from chocolate out of the mix.

You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts such as walnuts or cashews (7, 8, 9, 10).

The dried fruit and nuts in trail mix make it very high in calories, so it is important to not eat too much at a time. A handful is a reasonable serving.

3. Turkey Roll-Ups

Turkey roll-ups are a delicious and nutritious high-protein snack, consisting of cheese and veggies wrapped inside slices of turkey breast.

They are essentially a sandwich without the bread.

Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor for appetite regulation (11, 12, 13).

You can make roll-ups by placing four turkey breast slices on a plate and then spreading each with a teaspoon of cream cheese. Place a pickle or strip of cucumber and a tomato slice on the turkey and roll them into wraps.

If following a low-calorie, muscle-sparing program, the cream cheese can be omitted altogether.

Each wrap provides about five grams of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber.

4. Greek Yogurt Parfait

Greek yogurt is an ideal healthy and high-protein snack, with 20 grams of protein per one-cup serving (224 grams). It has been shown to be more filling than yogurts with lower protein contents (14, 15).

In addition to being a great source of protein, Greek yogurt is also high in calcium, which is important for bone health (16).

To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with syrups or spreads from Walden Farms.  This burst of fruit flavour comes with no added calories or carbs!

5. Veggies and Yogurt Dip

Veggies are great for snacking, but they’re not very high in protein on their own. You can increase your protein intake by pairing them with yogurt dip.

Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For more protein, it’s best to use Greek yogurt, which contains almost twice the amount of protein as regular yogurt (18, 14).

For convenience, make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.

6. Tuna

Tuna is loaded with protein and makes a very healthy and convenient snack. One cup contains an impressive 39 grams of protein, making it extra filling (19).

Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids (19).

7. Hard-Boiled Eggs

Eggs are undeniably healthy, consisting of almost every nutrient that your body needs. They are particularly high in B vitamins and trace minerals (20).

In addition to being nutritious, they are also versatile. Hard-boiled eggs make a great portable snack.

One hard-boiled egg consists of six grams of protein, which will keep you full and satisfied until your next meal. Their fullness-promoting properties may also reduce the number of calories you consume later in the day (20, 21).

8. Cheese Slices

Cheese is incredibly healthy and filling, in addition to being a quick and easy snack. It is an excellent source of calcium, phosphorus and selenium, and it contains small amounts of many other nutrients (25).

Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides seven grams, which may help suppress your appetite (25, 26).

In one study in overweight men, calorie intake decreased by 9% after they consumed cheese for a snack (26).

Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full, compared to those who ate potato chips (27).

A reasonable portion size for cheese is around 1–2 ounces (28–57 grams). Since it contains a significant amount of calories, it is best to consume it in moderation.

9. Handful of Almonds

Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.

An ounce of almonds provides six grams of protein, in addition to high amounts of vitamin E, riboflavin, trace minerals and healthy fats (28).

Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight (29, 30).

Almonds are also high in calories, so it’s important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.

10. Cottage Cheese

Cottage cheese is known for being high in protein. It’s a filling snack that can be eaten on the go.

There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which ends up being 69% of its total calorie content (34).

Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12 and riboflavin (34).

You can enjoy cottage cheese on its own or combine it with Walden Farms spreads or syrups for a delicious snack with a very low carb count.

11. Beef Sticks

Beef sticks are a great high-protein and portable snack, but it’s important that you choose the right type.

The beef sticks you consume should consist of beef and salt only, and maybe some seasonings. Ideally, they should be made from grass-fed beef, since it contains more healthy omega-3 fatty acids than grain-fed beef (39).

Most beef sticks contain about six grams of protein per ounce (28 grams) (40).

12. Protein Bars

Protein bars are an easy way to consume a significant amount of protein.

The thing to remember is that not all protein bars are created for the same purpose.  Protein bars for hikers are high in carbs which you likely don’t need if are filling the hunger gap sitting behind your desk. You would want to chose a bar with simple ingredients and limited carbs.

13. Canned Salmon

Canned salmon is an excellent high-protein snack that you can take with you wherever you go. Just one ounce provides eight grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12 and selenium (41).

Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower the risk of heart disease, depression and dementia (42, 43, 44).

You can eat canned salmon on its own or add some extra flavour with a little bit of salt and pepper. It tastes great when paired with chopped veggies or stuffed in endives instead of on a cracker.

14. Protein Shakes

While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.

They can be made with several types of protein powder, including whey, egg, soy and pea protein.

Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower-protein snack (12, 52).

In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories (53).

Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal (54).

To make a protein shake, simply combine a scoop of protein powder, a cup of milk or juice, a cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go.

15. Egg Muffins

Egg muffins are a super healthy snack with lots of protein.

They’re made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin and then baking the muffins.

They are also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with a tablespoon or two of cheese.

This egg muffin recipe combines eggs with broccoli, onions and bell peppers.

Take Home Message

High-protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.

While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you’re crunched for time!

This blog was adapted to the Food-Wise Weight Loss program.  Original post by Meraki Lane

 The information presented by Meraki Lane Inc. is for informational and educational purposes only and should not be misconstrued as medical advice. Any opinions on medical matters presented are purely those of the authors, who do not claim to be medical professionals. For our full Disclaimer Policy, click HERE.

This post may contain affiliate links.

Making meals can feel like such a time suck. It’s so important that our families are nourished, but sometimes the thought of throwing in a frozen pizza, or even better, getting one delivered, takes the cake. The problem with those quick and easy meals is that they’re killer for the waistline. That’s why we’re sharing meal prep ideas so you can lose weight, and save time and money.

Whenever I go on a health kick, meal planning is my saving grace. I find I eat the most unhealthy when I wait until I’m hungry to make food, rather than planning out what I’m going to eat ahead of time. But with meal prepping, you can also save time and money while eating healthy foods you love.

We’ve complied 20 hacks to make life easier through meal prepping. Check them out below!

Prep Once a Week. Designate one day of the week to get all your grocery shopping and food prep done. I would suggest doing this on a Sunday so you free up time throughout the week. It may sound like a big feat, but it means that you only have to chop up your ingredients once a week. It’s definitely one of the most awesome life hacks.

Keep a List of Go-To Meals. Some meals will become favourites in your household, while others won’t make the cut. Having a list of go-to meals will really save you time, especially if the meals are easy and quick to whip up. The meals on your list should also have over-lapping ingredients so you don’t have to buy a ton of different items when you grocery shop.

Roast it Up. Roasting veggies is one of my favourite clever tricks to make life easier. You can put roasted veggies in sandwiches, salads, soups, or eat them on their own, so roast up a big batch and use them throughout the week. Some of the best vegetables to roast are peppers, eggplant, zucchini, cauliflower, asparagus, onion and mushrooms.

Always Bring a Grocery List. Never grocery shop when you’re hungry and always bring a grocery list you make ahead of time. This will keep you from picking up unnecessary items that likely aren’t good for you. A grocery list also keeps your budget on track so you’re not mindlessly spending on foods you don’t need.

Muffin Tin Meals. From meatloaf to egg breakfast cups, muffin tin meals are easy to make, refrigerate (or freeze), and heat up when you need.

Batch Cooking. If you haven’t started batch cooking, it’s about to change your life. Batch cooking is a genius technique that saves you time and money. You basically prepare and cook a bunch of food once and store it for future meals, whether you eat it that week or put it in the freezer for later.

Meal Prep Containers. If you want to meal prep on a budget, you need to find the best meal prep containers. There are different types of meal prep containers, from containers that compartmentalize your foods so you can prep your meals for each day of the week (put protein in one section and veggies in another), to individual containers you can store different veggies in.

Befriend the Slow Cooker. If you’re looking for clever hacks for meal prep, the slow cooker is going to be your best friend. If you haven’t invested in one yet, it’s time to take the plunge (check out this one, this one and this one!). All you have to do is throw in your choice of protein, veggies, spices and liquid, and slow cook them for 4 to 8 hours while you’re out and about. Need inspiration?  Ask your coach for ideas!

Buy Seasonal Produce. Buying in season saves costs and ensures you’re getting the freshest veggies. You can buy foods like zucchini, cauliflower and white turnips in bulk and freeze them for when they’re out of season.

Use Mason Jars. From salads, to soups, mason jars are a great way to meal prep. Mason jars are easy to bring with you when you’re on-the-go and they’ll help keep your food fresh throughout the day.

Don’t Forget Snacks. Our snacks are sometimes the most unhealthy part of our days. Grabbing a bag of chips or a muffin are empty carbs that only satisfy you for a short time. Make sure to never leave the house without a protein snack in your lunch bag or purse.  This way, if you get held up you will have something to bridge the hunger gap.

Freeze It. You don’t just need to think short term when it comes to meal prepping, it’s also beneficial to prepare for meals down the road. There are some times when life gets crazier than others, and it’s nice to know that you have something when you’re in a pinch. A trick you can use is saving 1 to 2 portions when you batch cook so you have food for a rainy day. Cooked ground beef, steamed vegetables, soup, cauliflower-rice dishes are great meals to make and freeze. Just remember to date them so you know when they’re good until.

Get Creative with the Same Ingredients. There are so many ways to get creative with the same ingredients. If you love shrimp, use different spices and marinades to create different shrimp dishes to eat throughout the week. For example, you can create an Asian-inspired shrimp stir fry one night, and shrimp tacos another (lettuce wraped). On the flip side, you can also use the same marinade on different meals, like shrimp, chicken, and tofu.

Prep for Smoothies. Protein drinks don’t have to be boring!  You can mix spinach and water in a Magic Bullet and freeze the liquid spinach in ice trays to add to your drink every day.  It isn’t always easy to get your vegetables in but this way, you can add the “spinach ice cubes” to your chocolate drink and have a full portion of vegetables.  You won’t see it and you won’t even taste it!… and this way, you will also use up your spinach while it is still fresh!

Coordinate Your Fridge. Coordinate your fridge so it’s easy to pull meals out quick. One way you can organize it is dedicating each shelf to different meals: breakfast, lunch and dinner. You can even label each meal with the date you plan to eat it so you can switch things up and keep it interesting.

Hard Boiled Eggs. Eggs are a great source of protein, and they make the perfect snack or addition to your breakfast, lunch or dinner. Hard boil a bunch of eggs one day so you have them for the week ahead. You can slice them into a salad or enjoy them on their own.

Batch Make Homemade Sauce. Homemade tomato sauce is ideal to make in big batches and save for down the road. It will save you time and visits to the grocery store because you’ll always have sauce at the ready. Find canned tomatoes that don’t have any added sugar and buy them when they come on sale!

Spiralize Raw Veggies in Advance. If you want to lose weight, a good switch to make is from pasta to spiralized veggies. You can prep them ahead of time and stick them in the fridge so you can take them out to eat after a long day. Zucchini and white turnip noodles stay fresh for 3 to 5 days.

Make a Meal Schedule. Having a meal schedule will help you decide what you’re going to make each day of the week. Perhaps you do Meatless Mondays, “Skinny Taco” Tuesdays, “Pasta” Wednesdays, etc. This way you know what you need to prep for each day. You can switch things up so it’s not the exact same meal each time, but this way you don’t have to spend too much time thinking about it.

Pre-Bag Salads. Pre-pack salads and store them in the fridge. This way all you have to do is add the protein and dressing. Don’t put the dressing on it until you’re ready to eat it. The last thing you want is soggy salad.

If you want to lose weight and save time and money, try these meal prep ideas and hacks to get you through the week!