Protein is the foundation of building and increasing muscle tone. That being said, here are a few tasty ways to get in some additional grams throughout the day.
Of all the macronutrients (carbohydrates, protein, and fat), protein is the one that’s been in the limelight recently. It’s getting the well-deserved attention for being such an essential element of a well-rounded diet. While there is such thing as getting too much protein, many people still struggle to get enough. If you have a hard time getting that protein in, or are just looking for some new snack ideas, here’s a few.
Peanut Butter (2 tbsp): 188 calories, 8 grams protein
Try to pair a natural peanut butter with a piece of produce like ½ an apple, or a stalk of celery.
String Cheese (1): 80 calories, 6 grams protein
If you’re restricting your calories, opt for a light string cheese. Many light string cheeses cost you no more than 50 calories.
Hummus (4 tbsp): 100 calories, 5 grams protein
Dip a nutrient-dense food in hummus, or a high-protein food. My favorites are bell peppers, carrots, or chicken.
Protein Bar (1): 170 calories, 20 grams protein
When looking for a protein bar, try to find one with high fiber and a low amount of added sugars. I like Quest Bars because they’re high in fiber and taste great.
Almonds (1 oz): 160 calories, 6 grams protein
While nuts will always have a high-fat content, and therefore a higher calorie count, they do provide a great source of healthy fat along with protein. This means they keep you feeling full throughout the day.
Greek Yogurt (6 oz): 100 calories, 17 grams protein
A new and popular food, greek yogurt is a great option for a snack, or even part of your breakfast. Many protein products can’t even compete with its natural goodness.
Cottage Cheese (¼ cup): 120 calories, 15 grams protein
Mix some fruit into your cottage cheese for a real high-protein treat. Raspberries are my favorite way to spice up this protein-packed dairy product.
Cashews (1 oz): 160 calories, 5 grams protein
For a quick and easy snack that doesn’t need to be refrigerated, cashews are a great option. They’re very nutrient dense so you don’t need a lot to feel satisfied.
Tuna Fish (3 oz): 160 calories, 25 grams protein
Add protein from a real meat source by grabbing some tuna fish for a quick snack. Eat it plain or with celery, whatever sounds good to you.
Edamame (½ cup): 95 calories, 9 grams protein
Steamed and salted is the most classic way to eat this Asian soybean. It’s a great snack for those winter months when you’re craving something warm.
Turkey Jerky (½ oz): 50 calories, 9 grams protein
Even more lean than its beef counterpart, turkey jerky is a great, protein packed snack that takes no prep for those busy days.
Hard Boiled Egg (1): 80 calories, 6 grams protein
The protein in eggs is some of the most readily available protein for the body to use. What that means is that you are not wasting your calories on protein your body can’t use.
Now all you have to do is pick!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
