Everyone needs to have healthy snacks around that are portable, easy to prepare, and have just the right amount of protein, carbs, and fats. Most snacks lack protein and are filled with sugar. If your options are crap or nothing you need a healthy alternative if you ever want to achieve your health and fitness goals.
Here are my top 15 Must Have Hi Protein/Lo Calorie Snacks on the Go
Beef Jerky: 10-15 grams per serving (Check out Beef, Turkey, & Buffalo) try to keep the sodium under 500 mg per serving. Check your local health food store. I really like Ostrim Ostrich Jerky click here to order from Amazon
Eggs: 2 hard boiled or scrambled eggs gives you 13 grams of protein for under 200 calories. You can buy hard boiled eggs at WAWA, or peeled hard boiled eggs from Trader Joes. I crack 2 eggs into a bowl then mix them thorougly and microwave for 1 minute and 40 seconds to avoid exploding.
Cottage cheese and fruit: 1/2 cup of cottage cheese has 16 g of protein for about 100 calories. Add some blueberries, 1/2 banana, and/or apple slices to add some flavor
Greek Yogurt: You have several brands to chooce from chobani, athios, my favorite is Fage (don’t ask me to pronounce it). Has 13 grams of protein per serving, get the 0% fat for lower calorie. I prefer Fage flavored yogurt because they separate the fruit and the yogurt. Only mix in half the fruit spread because there is still alot of sugar (about 20 grams) if you use all the fruit spread. Dannon Light & Fit flavored Greek Yogurt only has 80 calories and 7 grams of sugar – with 13 grams of protein. Oikos Triple 0 is also really good
Tuna: Each 1/2 can of tuna in water not oil has 13 grams of protein. Wrap it in rommaince lettuce and add a 1/2 teaspoon of Wasabi Mayo to spice it up (use a very small amount of mayo).
Protein Bars: I absolutely love the Nugo Slim Bars & Quest Bars (17 grams of protein, only 2 grams of sugar, 7 grams of fiber, and only 180 calories – dark chocolate rasberry truffle, peanut butter crunch and espresso are my favorites), Quest Bars are great too
Whey Protein Crunchies: f you prefer to not have a protein powder I really like BodyCrunch Whey Protein Crunchies – I add them to my cereal, greek yogurt, and oatmeal (2 tablespoons of the Crunchies is 6 grams of protein and they are relatively tasteless – unless you get the chocolate – great way to sneak in some extra protein).
Ready to Drink Shakes: EAS Myoplex Lite (chocolate my favorite)and/or Muscle Milk Lite. Both have 20 grams of protein, are completely portable and do not need to be refrigerated. Under 200 calories. We sell them at the studio now sold at all supermarkets, Target, Walmart, Wawa, or click here to order from Amazon. Also check out Orgain Ready to drink shakes
Lentils: 1/2 cup has 9 grams of protein for a little 100 calories. Super easy to cook, Trader Joes sells them pre-cooked and ready to eat – check refrigerator section
Peanut Butter: Awesome new product PB2 (freeze dried peanut butter – click here to order from Amazon) has awesome protein for half the calories of regular peanut butter (tastes great). Just add water, mix, and you have super lo calorie protein packed peanut butter. My favorite all natural peanut butters are Crazy Richards and Trader Joes (Unsalted of course) try it on a slice of Ezekiel Bread (4 grams of protein per slice – usually found in the freezer section)
Healthy Trail Mix: Mix 1/2 cup of Kashi Go Lean Cereal, 10 raw almonds, 1 tablespoon of dark chocolate chips makes 2 servings. 10 grams of protein each serving
Small piece of fruit (apple/pear) and no fat cheese stick or babybel cheese wheels
15 raw almonds/walnuts and small piece of fruit
Edamame: 3/4 cup of shelled soy beans (edamame) has 12 grams of protein for 150 calories and 6 grams of fiber. Get them shelled in the freezer section. Trader Joes has them pre-cooked so you can grab and go.
Oatmeal on steroids (no cooking involved): 1/8 cup of dry/uncooked steel cut oatmeal, 1/2 cup of plain 0% Greek yogurt or 1 cup of soy milk, and 1/8 cup of NOW Protein Isolate (chocolate is my favorite – Now available at Fit-4-Life not available in local stores) – mix them all together (mix in half a banana to sweeten it up if needed). Prep time is 2 minutes and no cooking is involved – has a whopping 24 grams of protein and just under 200 calories
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