Nutrition
It’s easy to add protein to breakfast, lunch, and dinner, where eggs and meat are typically the cornerstones of those meals. The place where most people fall short is getting enough protein in their snacks throughout the day. Even most snacks marked “high protein” at the supermarket aren’t actually great options to hit your protein macros (looking at you with a side-eye, trail mix). Looking for some new snacks to help you hit your macros? We’ve got you!
1. Cottage Cheese, sliced almonds, honey, cinnamon
Cottage Cheese: 4 oz – 110 calories, 5 carbs, 4.5 fat, 12 protein
Sliced almonds: 0.5 oz – 52 calories, 1.8 carbs, 4.5 fat, 1.8 protein
Honey: 0.5 oz – 40 calories, 11.5 carbs, 0 fat, 0 protein
Cinnamon: Pinch, 0 calories
Total: 209.4 Calories – 18.3 Carbs, 9 Fat, 13.8 Protein
Lower Cal option: Cottage Cheese, Sliced Tomatoes, Salt & Pepper
Cottage Cheese: 4 oz – 110 calories, 5 carbs, 4.5 fat, 12 protein
Sliced Tomatoes: 2 oz – 11 calories, 2.3 carbs, 0 fat, 0.4 protein
Salt and Pepper: 1 pinch – 0 calories
Total: 119.3 Calories – 7.3 Carbs, 4.5 Fat, 12.4 Protein
2. Lynndsey’s Egg Muffins
Click HERE for recipe!
Total: 160 Calories – 5 Carbs, 5 Fat, 25 protein
3. String Cheese & Deli Meat
String Cheese (LIGHT): 1 stick – 50 calories, 1 carb, 2.5 fat, 6 protein
Boars Head Deli Meat: 2 oz – 60 calories, 1.3 carbs, 0.7 fat, 12 protein
Total: 110 Calories – 2.3 Carbs, 3.2 Fat, 18 Protein
4. Hard-Boiled Eggs (2 large eggs)
Total: 150.2 Calories – 1.1 Carbs, 10.6 Fat, 12.6 Protein
5. High Protein Pasta Salad
Click HERE for recipe!
Total: 358 calories 9.7g fat, 34 g carbs, and 15g protein
6. Half Peanut Butter and Jelly Sandwich with a glass of Milk
Dave’s Killer Bread Thin: 1 slice of bread – 60 calories, 12 carbs, 1 fat, 3 protein
Peanut Butter: 0.3 oz – 57 calories, 2.4 carbs, 4.8 fat, 2.1 protein
Sugar-Free Fruit Preserves Smuckers Jelly: 0.5 oz – 10 calories, 5 carbs, 0 fat, 0 protein Almond Milk Original: 8oz – 60 calories, 8 carbs, 2.5 fat, 1 protein
Total: 208.7 Calories – 27.4 Carbs, 8.3 Fat, 6.1 Protein
Add 1 Cup 1% Milk: 8 oz – 110 calories, 13 carbs, 2.5 fat, 8 protein
Total: 260.7 Calories – 32.4 Carbs, 8.3 Fat, 14.1 Protein
7. Plain Greek Yogurt with sliced Fruit and Honey
Chobani 0% Plain Greek Yogurt: 5.3 oz – 80 calories, 6 carbs, 0 fat, 15 protein Strawberries – 6 oz, 40 calories, 9.5 carbs, 0.4 fat, 0.8 protein
Honey: 0.3 oz – 26 calories, 17 carbs, 0 fat, 0 protein
Total: 196.8 Calories – 32.5 Carbs, 0.4 Fat, 15.8 Protein
Another Take:
Vanilla Greek Yogurt with Raspberries and Dark Chocolate Chips
Vanilla Greek Yogurt: 5 oz – 83 calories, 8.3 carbs, 0 fat, 11.7 protein
Raspberries: 0.5 oz – 43 calories, 10 carbs, 0.5 fat, 1 protein
Dark Chocolate Chips: 0.5 oz – 80 calories, 8 carbs, 5 fat, 1 protein
Total: 209.5 Calories – 26.3 Carbs, 5.5 Fat, 13.7 Protein
8. Pizzadilla
Ole Xtreme Wellness Tortilla: 1 tortilla – 50 calories, 16 carbs, 1.5 fat, 4 protein
Low Fat Cheese: 1 oz – 49 calories , 0.5 carbs, 2 fat, 6.9 protein
Spaghetti Sauce: 1 oz – 15 calories, 2.5 carbs, 1.2 fat, 0.5 protein
Turkey Pepperoni: 1 oz, 66 calories, 0 carbs, 3.8 fat, 8.5 protein
Total: 232.1 Calories – 19 Carbs, 8.5 Fat, 19.9 Protein
9. Protein Smoothie
ISO 100 Protein: 1 scoop – 106 calories, 1 carb, 0 fat, 25 protein
Almond Milk: 1 cup – 30 calories, 1 carb, 2.5 fat, 1 protein
Banana (Optional #1): 4 oz – 94 calories, 24.3 carbs, 0.4 fat 1.2 protein
PB2 (Optional #2): 0.5 oz – 30 calories, 2.5 carbs, 0.8 fat, 3 protein
Total: 269.3 Calories – 28.8 Carbs, 3.7 Fat, 30.2 Protein
Total without Optional #1: 163.7 Calories, 4.5 Carbs, 3.3 Fat, 29 Protein
Total without Optional #2 : 240.1 Calories – 26.3 Carbs, 2.9 Fat, 27.2 Protein
10. Soft Taco
Carb Balance Tortilla: 1 tortilla – 70 calories, 19 carbs, 2.5 fat, 5 protein
Oscar Mayer Chicken Breast: 2 oz – 50 calories, 1 carb, 1 fat, 8 protein
Tillamook Sharp Cheddar: 1 oz – 110 calories, 0 carb, 9 fat, 7 protein
Cholula: 1 tsp – 1 calorie, .1 carb, 0 fat, 0 protein
Total: 268 Calories – 20 Carbs, 12 Fat, 20 Protein
11. Beef Jerky: Carne Seca – Limón Con Chile
Get it HERE!
Total: 1 oz – 100 Calories, 0 Carbs, 2.5 Fat, 16 Protein
12. Costco Turkey Jerky
Total: 1 oz – 81.8 Calories, 8.1 Carbs, 1 Fat, 10.1 Protein
13. Protein Cereal – Cocoa
Get it HERE!
Total: 1 Packet – 114 Calories, 8 Carbs, 3 Fat, 15 Protein
14. Chantel’s Protein Mug Cake Recipe
Protein Powder: 35 g
Baking Powder: ½ Tsp
Kodiak Power Cake Mix: ½ Tbs
Quality Dutch Cocoa Powder: 2 Tbs
Unsweetened Almond Milk: 65g
Stevia: 1 Tbs (only if needed)
Total: 1 Cake – 182 Calories, 12.8 Carbs, 5.2 Fat, 26.2 Protein
15. Silk Plain Soy with Orgain Plant-Based Peanut Butter Protein Powder
Silk Plain Soy Milk: 8 oz – 110 calories, 9 carbs, 4.5 fat, 8 protein
Orgain plant-based peanut butter protein powder: 2 scoops – 160 calories, 16 carbs, 5 fat, 21 protein
Total: 301.5 Calories, 25 Carbs, 9.5 Fat, 29 Protein
16. High Protein Blended Coffee
Cold Brew: 6 oz – 45 calories, 3.8 carbs, 0 fat, 0 protein
ISO 100 Protein: 1 scoop – 106 calories, 1 carb, 0 fat, 25 protein
-With 1% Milk: 3 oz – 41 calories – 4.9 carbs, 0.9 fat, 3 protein
-With Almond Milk Original: 3 oz – 22 calories, 3 carbs, 0.9 fat, 0.4 protein
Total with 1 % Milk: 158.9 Calories, 9.7 Carbs, 0.9 Fat, 28 Protein
Total with Almond Milk: 140.9 Calories, 7.8 Carbs, 0.9 Fat, 25.4 Protein
17. Rice Cake with Laughing Cow Cheese Wedge
Rice Cake, Lightly Salted: 2 Cakes – 70 calories, 14 carbs, 0 fat, 2 protein
Laughing Cow Cheese Wedge: 1 Wedge – 45 calories, 1 carb, 4 fat, 2 protein
Total: Calories, 112 Calories, 15 Carbs, 4 Fat, 4 Protein
18. Protein Cream of Wheat
Cream of Wheat: 1 packet – 100 calories, 20 carbs, 0 fat, 3 protein
ISO 100 Protein: 1/3 scoop – 35 calories, 0.3 carb, 0 fat, 8.3 protein
-1% Milk: ¼ Cup – 28 calories – 3.2 carbs, 0.6 fat, 2 protein
-Almond Milk Original: ¼ Cup – 15 calories, 2 carbs, 0.6 fat, 0.2 protein
Total with 1 % Milk: 152.6 Calories, 23.5 Carbs, 0.6 Fat, 13.3 Protein
Total with Almond Milk: 140.6 Calories, 22.3 Carbs, 0.6 Fat, 11.5 Protein
19. Premier Protein
Total: 160 Calories, 5 Carbs, 3 Fat, 30 Protein
20. Egg whites, Veggies of choice, Cheddar Cheese, Salsa
Egg Whites (200g): 109 calories – 0g carbs, 0g fat, 21.7g protein
Mushrooms and/or Bell Peppers (100g): 22 calories – 3.3g carbs, 0.3g fat, 3.1g protein
Tillamook Sharp Cheddar (1 oz): 110 calories, 0g carb, 9g fat, 7g protein
Salsa (30g): 10 calories – 2g carbs, 0g fat, 0g protein
Total: 232.1 calories, 5.3g carbs, 9.3g fat, 31.8g protein
21. Tuna with Blue Diamond Pecan Nut Thins
White Tuna in Water: 2 oz – 60 calories, 0 carbs, 1.5 fat, 12 protein
Olive Oil Mayo: 0.5 oz – 50 calories, 0.8 carbs, 6 fat, 0 protein
Salt and Pepper: 1 pinch – 0 calories
Blue Diamond Pecan Nut Thins: 16 crackers – 130 calories, 23 carbs, 3.5 fat, 2 protein
Total: 250.2 Calories, 23.8 Carbs, 11 Fat, 14 Protein
22. Green Salad with Chicken
Romaine: 7 oz – 9 calories, 1.7 carbs, 0 fat, 0.6 protein
Mixed Greens: 8 oz – 20 calories, 3 carbs, 0 fat, 2 protein
Sliced Tomatoes: 2 oz – 11 calories, 2.3 carbs, 0 fat, 0.4 protein
Cucumber: 2 oz – 2 carbs, 0.1 fat, 0.4 protein
Chicken breast: 3 oz – 82 calories, 0 carbs, 2.2 fat, 16.5 protein
Total: 136.3 Calories, 9 Carbs, 2.3 Fat, 19.9 Protein
23. Greek yogurt and Cottage Cheese Topped with Frozen Berries (Granola Optional)
Vanilla Greek Yogurt: 2 oz – 30 calories, 3.4 carbs, 0 fat, 4.5 protein
Cottage Cheese: 2 oz – 41 calories, 1.6 carbs, 0.6 fat, 7 protein
Defrosted Frozen Berries: ½ cup – 35 calories, 8.5 carbs, 0 fat, 0.5 protein
Granola (Optional): ¼ cup – 105 calories, 16.9 carbs, 4 fat, 3.1 protein
Total: 107.4 Calories, 13.5 Carbs, 0.6 Fat, 12 Protein
Total with Optional: 223.4 Calories, 30.4 Carbs, 4.6 Fat, 15.1 Protein
24. English Muffin with Cheese, Eggs, and Turkey Bacon
Egg: 1 Large Egg – 75 calories, 0.5 Carbs, 5.3 Fat, 6.3 Protein
Turkey Bacon: 1 slice – 45 calories, 1 carb, 2 fat, 6 protein
Thomas Light English Muffin: ½ Muffin – 50 calories, 12.5 carbs, 0.5 fat, 2.5 protein
Tillamook Sharp Cheddar: 0.5 oz – 55 calories, 0 carb, 4.5 fat, 3.5 protein
Total: 239.9 Calories, 14 Carbs, 12.3 Fat, 18.3 Protein
25. Kodiak Cake Waffle with Sugar-Free Syrup
Kodiak Cake Waffle (2 Waffles): 250 calories – 30g carbs, 13g fat, 12g protein
Sugar-Free Syrup (1 oz): 18 calories – 5.5g carbs, 0g fat, 0g protein
Total: 307 calories, 35.5g carbs, 13g fat, 12g protein
BONUS: Protein Bars & Premade Protein Shakes… there is a wide range of options on the market. These easy snacks can be purchased in bulk at places like Costco or on Amazon. I use the Premier Protein Shakes from Costco in the Cookies and Cream or Peaches and change out protein bars every month based on what sounds good!
Lynndsey Eldridge
