One of the most common questions I get in my nutrition appointments is when someone shows me a protein bar and says, “Why does this have almost as many calories as the dessert I just ate?” I can understand the question too. A lot of people are looking for delicious, satisfying high protein snacks that are quick and easy to prepare, but they don’t want to be making them all evening!
That’s why I suggest making a few easy snacks on Sunday. In the long run you’ll save money and avoid buying costly bars and processed foods by making a handful of these few ingredients in bulk on a weekly basis!
The most balanced snacks for meal prep include a source of lean protein along with a fruit, vegetable, or other high fiber component. Easy options such as yogurt jars, cottage cheese cups, turkey roll-ups, egg muffins, and tuna snack packs can range from 18 to 30 grams of protein depending on ingredients.
Why Prepare High Protein Snacks on Sunday?
Having snacks prepared on Sunday simplifies your healthy eating during the hectic week. When you’re hungry in between meals you already have something prepared and don’t need to grab for cookies, chips or take-out.
Sunday snack preparation can help you:
· Save time during the week
· Control serving sizes
· Reduce unplanned food purchases
· Support recovery after exercise
· Eat more of these nourishing foods.
· Be faithful to a weight-loss diet plan
· Don’t shortchange yourself by skipping meals during the busy days.
You can also increase the satiety of your snack with protein. This does not mean the calories are eliminated. The size of the portion and overall food intake of the day do play a part, particularly in weight loss.
How Much Protein Should a Snack Have?
There isn’t a set amount of protein thats right for everyone. What you need will depend on your age, body size, activity level, health and the rest of your diet.
In most healthy adults, a convenient amount of a 100-calorie snack might be around 15 to 25 grams of protein. Having a snack with about 30 grams of protein is more like a small meal and might be beneficial after an intense workout or if you know that it will be a long time until your next one.
There is no need to match 30g every time you eat. Consuming protein consistently throughout the day is more critical.
8 Easy High Protein Snacks for the Week
All nutritional values are guesstimates. Calories and protein will vary depending on brands and ingredients/portions used.
1. Greek Yogurt and Berry Jars
Greek yogurt is definitely my favorite meal-prep snack base. It’s thick, rich, and satiating.
Ingredients for one serving:
· 1 cup natural/plain nonfat Greek yogurt
· 1 Cup fresh berries
· 1 teaspoon chia seeds
· Cinnamon or vanilla extract
Optional calorie-free or low-calorie sweetener
How to prepare it:
Put the yogurt in a small jar or jar with a lid. Mix the berries, chia seeds and cinnamon in. Keep the granola or nuts in a different jar so they stay crunchy.
Estimated nutrition per serving:
Calories: 190-230
Protein: 22-24 grams
Carbohydrates: 20-27 grams
Fat: 1-4 grams
Fiber: 4-6 grams
Internal linking: high protein breakfast ideas.
2. Cottage Cheese Ranch Cups
Cottage cheese is naturally high in protein, but has an acquired taste in terms of texture. Mixing it makes for a much creamier dip, perfect for dipping to vegetables.
Ingredients for one serving:
· 1 cup low-fat cottage cheese
· Dried dill, parsley, or chives
· Garlic powder
· Black pepper
· Sliced cucumber, bell pepper or carrots.
How to prepare it:
Mix the cottage cheese with the herbs and seasonings and blend until you have a smooth texture. Split the cottage cheese into the small containers and place the vegetables in a separate compartment.
Estimated nutrition per serving:
Calories: 220-280
Protein: 24-28 grams
Carbohydrates: 15-22 grams
Fat: 5-8 grams
Fiber: 3-5 grams
Opt for cottage cheese that isn’t quite so salty if you need to cut down on the salt.
3. Turkey and Hummus Roll-Ups
These are perfect to take to work, school or for a quick snack in the afternoon as they don’t have to be cooked!
Ingredients for one serving:
· 3 ounces sliced turkey breast
· 2 tablespoons hummus
· Cucumber or bell pepper strips
· Lettuce leaves
· Black pepper or paprika
How to prepare it:
Smear a little hummus on each slice of turkey. Place a lettuce and a vegetable strip on a slice of turkey then roll it up tightly and place in an airtight container.
Estimated nutrition per serving:
Calories: 190-240
Protein: 20-24 grams
Carbohydrates: 10-16 grams
Fat: 7-10 grams
Fiber: 2-4 grams
Always look at the label when purchasing deli turkey as sodium content varies from brand to brand.
4. Egg and Edamame Snack Boxes
An equal amount of eggs and edamame make a healthy and balanced snack. Edamame also contains protein, healthy fats, fiber and a number of other useful nutrients.
Ingredients for one serving:
· 2 hard-boiled eggs
· cup cooked and shelled edamame
· Cherry tomatoes or cucumber slices
· Pepper, chili flakes
How to prepare it:
Place the eggs and edamame in boiling water for 2 minutes. Cool down and divide into small containers. Add vegetables 5 minutes before putting the containers in the fridge.
Estimated nutrition per serving:
Calories: 260-300
Protein: 20-22 grams
Carbohydrates: 15-20 grams
Fat: 13-16 grams
Fiber: 5-7 grams
A great post-workout snack if you don’t want a shake but would rather go the whole food route.
5. Tuna and White Bean Cups
Tinned Tuna & Beans are a cheap snack which is satisfying enough to be a small lunch.
Ingredients for one serving:
· 1 tuna pouch or about 3 oz drained tuna
· 1 cup rinsed white beans
· Chopped celery
· Lemon juice
· Black pepper
· Fresh parsley, if available
How to prepare it:
Combine all ingredients and packs the mixture into airtight containers. Store in the refrigerator and carry it in an insulated lunch bag with an ice pack.
Estimated nutrition per serving:
Calories: 200-250
Protein: 23-26 grams
Carbohydrates: 16-22 grams
Fat: 2-6 grams
Fiber: 4-6 grams
Opt for a version of tuna with less sodium. If you are on a low sodium diet then rinse canned beans.
6. Chocolate Greek Yogurt Protein Pudding
This simple protein pudding has the flavor of a pudding but provides much higher protein content than most available puddings.
Ingredients for one serving:
· 1 Cup plain Greek yogurt
· 1 scoop of your favorite types of chocolate or vanilla protein powder
· 1 teaspoon unsweetened cocoa powder
· A little milk, if required
· Berries for serving
How to prepare it:
Mix the yogurt, protein powder, and cocoa. Add the milk one teaspoon at a time until the pudding has the consistency you like. Place in an air-tight container and store in the refrigerator.
Estimated nutrition per serving:
Calories: 200-260
Protein: 25-30 grams
Carbohydrates: 15-25 grams
Fat: 1-6 grams
Fiber: 2-5 grams
Protein powders can differ in ingredients and sweeteners used, so always refer to the labels before calculating your final nutrition values.
7. Chicken & Yogurt Dip Snack Boxes:
Use pre-cooked chicken for high-protein, simple snacking.
Ingredients for one serving:
· 3 ounces cooked chicken breast
· ½ cup cucumber, carrots, or bell peppers
· ¼ cup plain Greek yogurt
· Lemon juice
· Garlic powder and dried herbs
Put all ingredients in a bowl and mix it. Then put in divided containers and it is ready to get in refrigerator.
Estimated nutrition per serving:
220-300 calories
30-34 grams of protein
10-18 grams of carbohydrates
5-9 grams of fat
A great alternative when you don’t have protein powder.
8. Freezer-Friendly Egg & Cottage Cheese Muffins:
You can bake a batch of these muffins and portion them out to be kept in the fridge for a couple days and frozen for later in the week.
Ingredients:
· 8 large eggs
· 1 cup of cottage cheese
· 1 cup of finely chopped spinach
· 1/2 cup of chopped bell pepper
· Black pepper
· Garlic powder and
· Cooking oil for spray
Whisk eggs with cottage cheese; add in the vegetables and seasonings. Add mixture into a greased 12-cup muffin tin equally and bake at 350°F/180°C for 18-22 minutes until the center is set.
It will cost about 210-270 calories per 3 muffins, with 18-21g protein.
Eat 3 muffins with fruit for a quick, high-protein morning meal.
Easy egg breakfast recipes
How To Get 30g protein in a single snack
You don’t need a complex protein snack to hit 30 grams of protein. Combine two foods that are high in protein. It helps to not depend solely on one ingredient to get all the protein.
Use these easy combinations: these are hearty snacks, and can double as small meals if that is what you are looking for.
If you need something for a light craving of hunger, having something with 15-20g protein can work.
Which High-Protein Snacks Actually Taste Good?
A high-protein snack does not have to taste like plain food. When trying to eat nutrient-dense foods, using a combination of opposites often creates a more flavorful dish, and can serve a similar purpose as added salt, fat or sugars in traditional snacks.
Combinations of:
Creamy and crunchy: Greek yogurt with berries and a measured amount of granola;
Savory and fresh: cottage cheese dips with crisp raw veggies
Rich and acidic: Tuna with beans and fresh lemon juice
Chocolatey and sweet: protein pudding with Greek yogurt and cocoa powder
Spicy and warm: Egg muffins with hot sauce or chili flakes
Salty and crisp: Lettuce and turkey roll-ups.
Fresh herbs, garlic, lemon and spices will also help add flavor with less calories.
Use nuts, cheese, and nut butter in measured amounts rather than spooning it directly from a jar or container. How to store fresh herbs
Best High-Protein Snacks for Work
The best work snacks are portable, easy to eat, do not leave a mess, and maintain their texture in the fridge. Good choices: Greek yogurt and berry jars; cottage cheese and veggie cups; turkey and hummus roll-ups; egg and edamame snack boxes; chocolate protein pudding; egg and cottage cheese muffins. Tuna can be a very high protein option, but use it when you have a way to eat at home because of the odor. Cold foods can stay cold with the help of an insulated lunch bag and ice pack if you won’t have access to a fridge.
Are These Snacks Good for Weight Loss?
Yes, these snacks can work toward weight loss because they help to increase protein intake while portions remain consistent. High protein foods may be more filling than others, especially when combined with high fiber snacks like fruits and vegetables. Weight loss itself has more to do with the total calories in and out each day, your activity levels, how well you sleep, and overall health.
When focusing on making weight-loss-friendly snacks:
· Start with a lean protein
· Incorporate non-starchy veggies or fruit
· Use cheese, nuts, seeds, nut butter and hummus in moderation
· Use plain yogurt instead of flavored yogurt
· Don’t make a snack a meal
· Adjust portions depending on your own size and needs.
· Nuts, cheese, and nut butter make great ingredients if used in moderation as additions to your protein base.
Simple Sunday Snack-Prep Plan:
You don’t have to make 8 different recipes. Two refrigerated snacks and one frozen snack is all you need to have a variety without spending all your Sunday in the kitchen.
Step 1: Pick Your Snacks
Choose a sweet snack (like a yogurt jar), a savory snack (like turkey roll-ups), and a freezer-friendly snack (like egg muffins).
Step 2: Make 4 Days’ Worth
Cooked leftovers will last about three to four days in the fridge according to the USDA. Freeze the snacks you do not intend to eat by the end of three days in order to not waste them.
Step 3: Label Containers
Write the creation date on each snack and also include what it is. Put first snacks consumed first towards the front of the fridge for convenience.
Step 4: Keep Wet and Crunchy Ingredients Separate
Don’t store yogurt, cottage cheese, and chopped raw veggies with a topping of seeds, nuts or granola. Add to it right before eating.
Step 5: Reheat Wisely
When reheated, egg muffins, cooked chicken, or any other pre-cooked snack should be heated to an internal temperature of 165F. Check out basic steps in food safety from the USDA for more information.
Frequently Asked Questions
What are good high-protein snacks for work?
Greek yogurt jars, cottage cheese cups, turkey roll-ups, egg muffins, and edamame snack boxes are good options. Pack refrigerated foods in an insulated lunch bag with an ice pack if a refrigerator is not available.
How can I get 30 grams of protein in one snack?
Combine two protein sources. Examples include Greek yogurt with protein powder, tuna with two eggs, or chicken with a Greek yogurt dip. A 30-gram snack is substantial and may count as a small meal.
What are the best high-protein snacks that actually taste good?
The best-tasting options include chocolate yogurt protein pudding, seasoned cottage cheese dip, turkey and hummus roll-ups, and egg muffins with herbs or hot sauce. Use acidity, herbs, spices, and contrasting textures to improve flavor.
Do I need protein powder?
No. Chicken, tuna, turkey, eggs, cottage cheese, Greek yogurt, beans, and edamame can provide plenty of protein. Protein powder is simply a convenient option for yogurt, oatmeal, or smoothies.
Can I prepare snacks for all five working days?
Some snacks can be prepared for several days, but most cooked leftovers should be refrigerated for only three to four days. Freeze later portions when possible, and always check food for signs of spoilage before eating it.
Are high-protein snacks good after exercise?
They can be. A snack containing protein and carbohydrates may be helpful when your next full meal is several hours away. Greek yogurt with fruit.
