Protein is the big difference between a snack that keeps you going and one that makes you much hungrier than you were before. In fact, it slows down digestion, which keeps your blood sugar steady and your cravings low.
I know a bag full of chips and a milkshake is awesome, but it won’t satisfy for long.
Let me help you to power up your plate with some healthy, nice and easy protein snacks for your work, after your workout, or wherever you are at any time of the day. You don’t need a long list of ingredients. All it takes is just 5 minutes and your snack is served.
Cottage cheese with tuna
200 grams of nonfat cottage cheese contains only roughly 10 grams of carbohydrates and about 19 grams of protein. That’s more than a greek yogurt!
Mix it with 100 gram of tuna, tinned in water, and you’ve got about 38 grams of protein and just 210 kcal right there. You can season it with your favourite herbs or add some veggies like tomatoes. This protein packed snack is going to fill your empty stomach nicely.
Tuna and cottage cheese might sound a little but weird, but try it out (if you like fish at all that is) — you might be surprised.
Eggs with feta
This is really one of our favourites. And it’s just as simple as it is delicious.
Just beat 3 eggs (medium — each about 55 gram) into a pan and let them cook until they are nearly done. Then add 100 gram low fat feta cheese and stir occasionally to a soft scramble.
You can season it with salt and pepper, if you need it. But its not really necessary, since the feta is salty enough on its own.
Total calories are around 430 with 41 grams of protein, 2 grams of carbs, and 27 grams of fat. Very nice for ketogenic diets by the way!
Greek yogurt with whey and nuts
If you rather like it a little bit sweet you can upgrade your low fat greek yogurt, which itself contains 5 grams of protein per 100 gram serving, with your favourite whey and some nuts.
Greek yogurt is creamier and thicker than regular yogurt, which makes him more satisfying. Adding nuts means adding more fibre and fat, which keeps you feeling full longer when paired with protein.
Using 25 grams of the strawberry whey your total calories should be roughly 178 with 20 grams of protein, 8 gram of carbs, and 5 grams of fat. If you like it more sweet you can sweeten it with honey, maple syrup or cinnamon.
Chickpeas with feta and avocado
Just add 1 can of chickpeas (about 240g; rinse and drain them to avoid gas issues), a large chopped avocado (about 160g) and 100g of diced reduced fat feta in a bowl. Stir it until it’s all mixed up. That’s it! If you want, you can add some herbs or lemon juice.
This serves abut 4 people, so you can easily use it for your meal prep routine.
All together you’ve got 820 calories with 15g of fibre, 42g of protein, 45g of carbs, and 50g of fat. Per serving it ends up with roughly 205 calories, 10g of protein, 11g of carbs and 12g of fat.
Hard-boiled eggs with avocado and veggies.
Boil 2 medium sized eggs, chop them and put them in a bowl. Add 1/2 chopped large avocado (about 80g) and add veggies as desired. Red onion and a red bell pepper are very delicious for this one. Sprinkle a little bit of sea salt and pepper over it and enjoy!
This snack is loaded with protein (15g), and good fats (26g), but is very low in carbohydrates (2g) and calories (just 316).
The best way to keep going is to snack smart. It will help you focus, keep you energised and fuels your body with the needed nutrients.
We hope that these recipes will help you in your busy lifestyle to make more healthy choices every day.