Healthy, Quick & Easy High Protein Snacks & Meals.
If you are anything like me you are after as much protein per snack/meal as possible. I am always on the lookout for snacks that give me the amount of protein I need. There are so many benefits to eating more protein, from helping you gain muscle, stay full longer, help lose weight, and many more great advantages. Summer is here and if you are like me you want to look good for your cute summer outfits. As we all know, it is sometimes really hard to stay on track with healthy snacks from day to day. Here are some of my go to high protein snacks/meals that I do not go with out.
WHY ARE HIGH-PROTEIN SNACKS AND MEALS IMPORTANT?
Before I tell you my go to high-protein snacks I want you to understand why it is so important. One of the most common mistakes people make when trying to stay fit is not eating enough. So when feel hungry your brain says eat something, and if you haven’t plained the something plan to fail. let me say that again: fail to plan, plan to fail. If you have planed your snacks you will not be tempted to do something crazy like vending machine snacks or 7-11. So these non healthy snacks will not be to filling and you will be hungry again very soon. Do you understand what I am saying? You will stay fuller longer if you choose a high-protein good quality snacks/meals which will get you to your next meal without you getting hungry.
Another great benefit to high-protein snacks, your energy levels will stay at a more even level, making you more efficient. For example, if you have some long work days ahead of you, high protein snacks will give you the nutrients that you need to get through the day. You may also consider some high-protein meals that will boost your energy even more. Ok with all that said here are some of my go to high protein snack/meals.
1. BLUEBARRY AND YOGURT BOWL
During Summer and any time real, it can be fun and refreshing to replace the usual milk and cereal bowl with yogurt. In general, Greek yogurt (plan unsweetened) is considered to be the richest in protein. Plus, it’s also very refreshing during the hot season. To make this snack even richer in protein, you can add some chia seeds, pumpkin seeds, and some shredded coconut unsweetened of coarse. You can really makes this you own, try different fruits, nuts, home made granola, cinnamon, cocoa powder, and even add protein powder. This can be used as a snack, breakfast, or dessert because it’s delicious and healthy. also this can easily be meal prepped make 4 or 5 at a time to save time during the busy week. There really is no recipe here just a serving of greek yogurt and do with it what you like😋
2. COTTAGE CHEESE TOAST
If you are in a rush, toast/English muffin is the easiest and fastest high-protein snack you can make. I personally like the sprouted grain bread and English muffins (Ezekiel) as the base, then spread some cottage cheese on it. Cottage cheese is low in calories and fat but rich in protein. Therefore, it’s perfect for a high protein snack/meal. Now, to make this snack/meal special, you can add a bit of cinnamon and honey, a slice of peach, strawberries, or make is salty savory by adding some everything bagel seasoning, tomato, or avocado . So delicious however you decide to make it. Some of my favorites are: Tomato and everything bagel seasoning, pineapple, peach, and my favorite right now is mango. I live in Florida so June, July, and August I get fresh off the tree. Mangos are so good!
3. CHICKEN WRAPS
It’s not just that chicken breast is full of proteins, but it’s also very easy to cook and meal prep. Therefore, you can make several meals and snacks out of it. Just cook it and refrigerate it for when you need it. A great example of how to use it is the chicken wraps. You just have to mix some chicken breast, bell pepper, green onions, and whatever spices you prefer in the food processor or just cut it up into bit size pieces . Then wrap the mixture in lettuce wraps, and your snack/meal is ready. Plus, you can make a larger quantity of mixture and refrigerate it for later. Delicious and easy.
4. QUINOA MUFFINS
If you enjoy baking like I do then you will love this easy high-protein muffin. I have made a variety of these egg muffins but adding quinoa takes it to another level with an extra boost of protein. Quinoa is considered an almost complete protein because it contains nearly all of the amino acids that the body can’t produce on its own. Therefore, the quinoa muffins are a great snack/meal choice. You just make a mixture consisting of really whatever you fancy. Here is my lastest quinoa muffins:
Quinoa Muffins
Ingredients per muffin
2 tables cooked quinoa
3 Tbs egg whites
green onion
Reb pepper
tomato
hot sauce
Bake at 350 degrees for about 30 minutes
Each muffin is about 10 grams of protein.
You can really add whatever you like, feta cheese, mushrooms, cottage cheese, and/or spinach. I have tried all of these and I could not pick a favorite, so try them all and they are supper easy to meal prep. WIN WIN!!
5. NUT BUTTERS
Nut butter is a good option when you need a quick and portable high protein snack.
In the United States, you can find single-serving nut butter packs in the nut butter section or checkout lanes of many grocery stores.
You can also scoop your preferred nut butter from the jar into small to-go containers.
Nut butters are quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals. A 2-tbsp. (30-g) serving of peanut butter contains 9 g of protein. The best nut butter products have short ingredient lists, often with just one ingredient: nuts. With the exception of a little bit of salt, or blends with more than one type of nut, it's generally best to avoid products that add any extra ingredients like artificial flavors, sugar, or seed oils are unnecessary — it's difficult to improve on naturally delicious nut butter — and are usually a sign that the manufacturer is looking to save money or cut corners in terms of product quality.
When you look at a nut butter label, not only should the ingredients list not show sugar or related ingredients, but there should be zero grams of "added sugars" in the nutrition facts section. While most nut butters naturally contain a few grams of carbs (which are harmless), added sugars refer to sugary ingredients other than nut butter, like sugar or high-fructose corn syrup.
If you want extra sweetness, you can always add your own cane sugar, honey, or a natural sugar substitute like monk fruit, stevia, or allulose without paying extra for low-quality pre-mixed products.
Finally, many nut butters contain added seed oils like soybean oil, sunflower oil, or grapeseed oil. These ingredients serve a similar purpose to added sugar as an inexpensive filler but there's another issue: they're high in inflammatory omega-6 linoleic acid.
6. PROTEIN SHAKES
While getting your protein from whole food sources is ideal, protein shakes make for an easy snack/meal that will sneak some protein and other nutrients into your diet.
You can make these with any of several good quality types of protein powder, including whey, egg white, soy, and pea protein.
Generally, a scoop of protein powder provides 20–25 g of protein, which is sure to keep you full until your next meal.
To make a protein shake, you can simply blend together 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go. Here is one of my favorite.
Iced coffee protein shake
Ingredients
Ice Cubes
3/4 cup Almond Milk or water
1 Frozen Banana
1 scoop Vanilla Protein Powder ((or any flavor you like))
1 cup Coffee, (cooled)
Blend baby blend!!
Final thoughts
There will alway be temptation at every corner, like sweets and junk food. Plus, there are days when the time between meals seems like forever, and you crave a snack. As previously mentioned, you shouldn’t deny your body food when it’s hungry. However, FAIL TO PLAN, PLAN TO FAIL. SO let’s plan some healthy snacks/meals. These 6 high-protein snacks/meals will help you feel full longer and will help you maintain your summer body. So, why not give them a try?
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