Lately, I’ve been noticing that I am mindless snacking between meals. I’m reaching for easy and palatable things like pretzels, crackers, granola bars, the kids’ leftovers (we all do it!) etc. that really don’t nourish or satisfy me. So guess what happens…I end up eating even more! I’m home a lot during the day with Kins and realize when I’m bored I’ll just open the fridge or pantry or I will actually be too busy with her to make a real meal so I just graze which doesn’t feel good. I like to eat more structured meals and snack, so lately I have been prioritizing protein.
This macro nutrient gets a lot of buzz for good reason…it’s filling and satiating. Especially when paired with fiber and fat. Ideally you want 20-30 grams of protein per meal and 10-20 grams per snack. When I help clients meal plan we always start with protein and build meals around that. The same is true for a snack. Think of your go-to protein source first then add fat and fiber as needed to make it a complete snack.
None of the snacks below are mind blowing. I’m likely not dropping any new knowledge on you. I’m hoping to encourage you (and myself) to prioritize protein to help you reach your nutrition goals. I think it’s important to get back to the basics with snacks too…it doesn’t have to be some fancy new product on the market. A protein bar is fine in a pinch (I eat them a few times a week), but it’s best to eat real food more often. These are the snacks I’ve been tossing in my cart at the grocery store weekly!
COTTAGE CHEESE
I know this is a polarizing food. Some people love it and some think it’s disgusting. I’m team looooove. I like this brand right now. For 1/2 cup you get 14 grams of protein! Cottage cheese is versatile…I will put it on avocado toast, top it with nuts and fruit, or just drizzle a little honey and eat it as is.
TURKEY JERKEY
I’m loving Chomps because there is no sugar and 10 grams of protein per stick. Easy to throw in your bag or keep in your car to have on hand for an emergency snack.
HARD BOILED EGGS
My husband hard boils eggs a few times a week, so we usually have these on hand for a snack. I will either eat 2 HB eggs with salt and pepper (10 grams protein) or I will make a little egg salad and eat with crackers or veggies if I need a bigger snack. Trader Joe’s also sells a package of hard boiled eggs that are peeled and ready to go!
EDAMAME
Another overlooked snack option. You can also buy these cooked and shelled at Trader Joe’s making them a super convenient snack (or meal addition). A cup of edamame is about 15 grams protein. I like to eat these lightly salted. You could also make an edamame hummus and eat with crackers or veggies.
NUTS & SEEDS
Adding a handful of your favorite nuts or seeds (chia, hemp, flax, or sunflower seeds) are great ways to add a big nutritional boost to your snack game. Each nut and seed has a varying amount of protein and other nutrients, but all have health benefits worth incorporating into your diet. Nut butter counts too!
GREEK YOGURT
Like cottage cheese, greek yogurt is a super protein rich food. A 1/2 cup of greek yogurt provides about 10 grams of protein. Sprinkle some of the nuts and/or seeds mentioned above on it and you’ll get close to a snack with 15-20 grams of protein. Easy!
PROTEIN POWDER
I’ve been adding this protein powder (23 grams protein per serving!) or Vital Proteins (18 grams protein per 2 scoops) to my smoothies to ensure I’m getting adequate protein to fill me up!
xx, A
