6 high-protein snacks to help you power through the day
Forget those vending machine treats. These high-protein snacks are packed with healthy nutrients to help keep your hunger at bay.
If you’re trying to maintain a healthy weight, or perhaps boost your energy levels, eating more protein is regularly touted as the way to go.
But protein doesn’t need to be confined to just your main meals – there are also plenty of ways to sneak in a few extra grams of this important macronutrient at snack times.
Why is protein so important?
Dietitian and behaviour scientist Dr Kirsty Seward says protein is an essential component of a healthy diet.
“It’s a primary nutrient for muscle growth and repair; your body needs protein to grow, develop and increase strength,” Dr Seward says.
“And because protein helps you feel full after meals, it prevents mindless snacking.”
She says this is particularly helpful for people who want to either maintain a healthy weight or drop a few kilos.
We digest protein slowly, which gives us that full feeling for longer, nutritionist Bec Miller adds.
“That keeps your blood sugars stable, leading to steady energy and less cravings throughout the day,” Bec says.
How much protein do you need per day?
Bec says the average adult needs from 1g to 1.5g of protein for every kilogram of their body weight.
That means a woman who weighs 60kg, for example, should be eating between 60g and 90g of protein each day.
For those who eat animal products such as chicken, eggs or beef, it’s pretty easy to meet your daily protein needs without too much effort, Bec says.
However, she adds, vegetarians or vegans will have to pay a little more attention, and get their protein through foods such as legumes, nuts, seeds and/or vegetables.
Dr Seward says if you’re someone who exercises regularly, it’s worth thinking about the timing of your protein intake.
“It’s usually recommended to have a protein source within 30 minutes after exercise, especially if you’re trying to build lean muscle mass,” she says.
- Take your pick: Animal vs. plant protein
High-protein snack ideas
Rather than reach for a packet of chips or a chocolate biscuit when you get the munchies, why not up your protein intake instead?
Here are Dr Seward’s and Bec’s suggestions for healthy, high-protein snacks:
Cottage cheese and cucumber
Slice two small cucumbers in half lengthways and top with half a cup of low-fat cottage cheese and one tablespoon of sultanas.
Total protein: 14g
Tuna-filled capsicum
Slice a small capsicum in half, fill the halves using one small can (95g) of tuna, and season with salt and pepper.
Total protein: 12g
Greek yoghurt with berries and almonds
Combine half a cup of Greek yoghurt with half to one cup of any type of berries, and 10 almonds.
Total protein: 10g
Tip: To double the protein, add a regular scoop of vanilla protein powder.
Boiled eggs
“Eggs are one of the most filling foods you can eat, and (make) a really good high-protein snack,” Bec says.
Total protein, two eggs: 12-14g
Hummus with veggie sticks
Cut approximately two cups of veggie sticks – try a combination of carrot, celery and your choice of capsicum – then dip in around four tablespoons of hummus.
Total protein: 7g
Chia pudding
Soak three tablespoons of chia seeds overnight in any type of milk or water.
“Top with berries and a spoonful of coconut yoghurt or Greek yoghurt,” Bec suggests, noting that Greek yoghurt is higher in protein.
Total protein: 6-10g
- Ready in minutes: Luke Hines’ hummus and veggie dippers
Written by Larissa Ham.
