When you’re trying to eat more protein, snacks can be a secret weapon to keep you feeling satisfied between meals. The key is choosing snacks that are convenient, taste good, and actually give you the protein your body needs—especially if you’re working toward fat loss, muscle gain, or just trying to stay energized throughout the day.
1. Greek Yogurt + Berries
- Why it works: Greek yogurt is packed with protein—double the amount of regular yogurt—and the berries add a dose of fiber and antioxidants.
- Quick tip: Look for plain, low-fat Greek yogurt and add your own fruit to keep sugar in check.
Protein: ~15–20g per serving
2. Hard-Boiled Eggs + String Cheese
- Why it works: Eggs and cheese are both solid sources of protein and healthy fats. This combo is easy to prep ahead and throw in a lunch bag.
- Quick tip: Sprinkle a little salt and pepper or everything bagel seasoning on your eggs for extra flavor.
Protein: ~12–15g total (2 eggs + 1 string cheese)
3. Tuna Packets + Whole Grain Crackers
- Why it works: Tuna is one of the most convenient lean proteins out there. Single-serve pouches make it mess-free and portable.
- Quick tip: Look for tuna in water, not oil, and choose crackers with a little fiber for staying power.
Protein: ~15–20g per snack
4. Cottage Cheese + Fruit or Veggies
- Why it works: Cottage cheese is underrated! It’s creamy, filling, and full of protein. Pair it with pineapple for something sweet or cherry tomatoes for a savory option.
- Quick tip: Use single-serve cups for easy portioning and less mess.
Protein: ~13–16g per serving
5. Beef or Turkey Sticks
- Why it works: These are shelf-stable and super easy to stash in your bag or car. Just watch for added sugars and excess sodium.
- Quick tip: Look for options with minimal ingredients and at least 10g of protein per serving.
Protein: ~10–15g per serving
Final Thoughts
Snacking doesn’t have to be mindless or full of empty calories. With the right choices, it’s an opportunity to fuel your body, support your goals, and stay full longer. Try a few of these options this week and see how much better you feel when you stay consistent with your protein!