Protein: We go on about it all the time. Why? Well protein is the fastest way to build muscle, burn fat and get the body you want. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight. However protein is’nt as portable as other foods. The sources we all think of when we think of protein – fish, meat and dairy aren’t as convenient as most carbs or even fruits and vegetables. Many people reach for carbs or saturated fats over protein because protein simply isn’t usually Grab-and-Go! This may explain why the most common obstacles for people reaching their goals is not consuming enough protein in their diet. That being said, we have put together a list of 5 Protein Snacks to Grab-And-Go.
1. Tuna & Crackers
Along with protein, canned tuna adds some vitamin D and omega-3 fatty acids to your mid-afternoon munchies. Scooped up with a few whole wheat crackers, it’s a mini-meal that’s both simple and satisfying.
1 Can of John West Tuna in Brine contains 27g of Protein per 100g. It also only contains 113 calories per 100g.
2. Roasted Chickpeas
There’s so much more to chickpeas than hummus, and one of the tastiest ways to enjoy these cholesterol-lowering beans is also the simplest. Roast them with some basic seasonings for an extra crunchy, nutty bite, and carry them in a ziplock or small container to pop a handful when you feel hunger coming on. We have a really easy to follow delish recipe for Salt and Vinegar Roasted Chickpeas
Chickpeas are low in fat and high in protein and at 19g of protein per 100g of Chickpeas this inexpensive snack packs quite a punch.
3. Toasted Quinoa
Now available from most supermarkets, quinoa is a wholegrain that is a great source of protein and is rich in fibre, too. Unusually for a grain, quinoa offers an impressive 13 per cent of complete protein.
When buying uncooked, simmer in water like you would with rice – adding some vegetable or chicken stock enhances the nutty flavour. Quinoa can also be found ready-cooked, making an excellent fast food. Just two and a quarter portions contains a chicken fillet’s worth of protein. Toasted Quinoa is delicious also. Pack it in a container on top of yogurt, or like we tend to do with our favorite granola, eat it by the handful!
100g of quinoa mixed with ½ tbsp ground flax seed, 1 tbsp shredded coconut, and 1 tbsp maple syrup, toasted at a high heat for 10 minutes – 13g of Protein.
4. Deli Rollups.
Consider it a sandwich without the bread! This Paleo-friendly savory snack packs in almost double the protein of a hard boiled egg, and sneaks in a few vegetables to boot! Remember to stick to a lower-salt variety of meat to keep those blood pressure-spiking sodium levels in check.
2 slices of deli turkey rolled up with 1 slice of cheese and 1 slice of tomato: 11.9 grams protein
5. Mixed Nuts or Trail Mix
Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and pistachios. They’re higher in protein than their nutty peers.
1 tbsp each of almonds, pistachio nuts, sunflower seeds, walnuts, raisins, and chocolate chips: 6.5 grams protein