Snack time: 50+ high protein ideas

Me again, nagging you to eat more protein.

A recent study found that the average American without diabetes consumes nearly 500 calories of snacks per day, making up about 20% of their daily caloric intake. Most of the snacks consumed were unsurprisingly processed foods high in carbohydrates, sugar, and fat. You might think that you don’t eat a lot of processed snacks, but it can happen to the best of us. Perhaps you opt for “healthier” options like Siete chips, popcorn, or gluten-free pretzels; or maybe in the heat of the day you grab random packaged foods from the office or polish off the rest of your kids snacks in a pinch. These foods are addictive, unsatisfying, and hard to stop eating.

When reviewing client food diaries, I often find that the afternoon is where things start to fall apart. There are a few common reasons why this happens:

• Insufficient, low protein breakfast and lunch. If you aren’t well nourished early in the day, your hunger will catch up to you. This is common with busy moms who graze instead of eating meals. It’s also a trap that dieters who try to restrict portion sizes often fall into. Instead of trying to eating less, prioritize protein and fiber so you feel satiated and satisfied.

• The gap between lunch and dinner is too long. I generally recommend leaving a 3-5 hour window between meals during the day. For example: if lunch is at 12 and dinner is at 7, you should plan a high protein snack.

• That 4pm slump. Fatigue (i.e. poor sleep), stress, staring at screens, blood sugar fluctuations, and more can all lead to afternoon cravings for carbohydrate-rich foods (savory or sweet).

• Lack of planning. If you’re running around or stuck in the office and don’t have anything with you, you might end up choosing a less healthy snack out of convenience. Remember: you will go for the most obvious and accessible option, so make your healthy choices easy for you to grab.

When you snack on nutrient-dense, high protein foods, you’ll feel more satisfied and will be less likely to mindlessly overeat moorish (read: addictive) snack foods. You will also have more energy and stable blood sugar while working towards your daily protein goals (learn more about your protein needs from this post).

So, on that note, here are 50+ ideas. Snacks are categorized by protein source and options with over 15 grams of protein are starred. Some of them are conveniently packaged (and linked) and others need to be assembled beforehand. As you figure out what snacks you want to try, take note of which options are higher in protein. You can also do a little mix & match (like a serving of pumpkin seeds + a hard boiled egg).

If you’re just starting your protein journey, I’d recommend keeping a record of your meals and daily protein in take for at least a few weeks. This will help you to better understand how much protein is in the food you eat. You can write this down in your phone notes or The Well Journal and google the protein content, or try an app like My Fitness Pal or chronometer that does it for you. I know it’s annoying at first, but it’s not forever, and when you truly commit to it you will see and feel the results.