Sometimes you just don’t have time to sit and eat a snack or for that matter a meal. Here is a list of high-protein on-the-go snacks that require little to no prep and will keep you full until your next meal.
Apple and nut butter- a classic running-out-the-door snack. Paired with 2 tablespoons of your favorite nut butter you have a quick and easy ~280 calories, 9 grams of protein, and 7 grams of fiber to keep you going!
No bake energy balls- this one takes a bit of prep but once they are made are super easy to take on the go.
Here is a basic recipe: 1 cup old-fashioned oats, ½ cup your favorite nut butter, 1 tablespoon chia or hemp seeds, ⅔ cup shredded coconut, ⅓ cup honey or maple syrup, optional ½ cup chocolate chips. Simply mix everything in a bowl, roll into balls and keep in the fridge!
Nuts or trail mix- nuts are a great source of vitamins and minerals (vitamin E, B6, magnesium, and zinc to name a few), they are also high in protein and healthy fat. Nuts can be a great on-the-go snack! You can mix them with dried fruit or eat them plain. When picking nuts try to choose unsalted, almonds, pistachios, and cashews are great options. It is better to measure out or buy pre-portioned nuts because they are high calorie. ¼ cup of almonds contains 170 calories, 7 grams of protein, and 4 grams of fiber.
Protein bars- bars are great for snacks, especially when you are in a hurry! When picking a protein bar try to make sure that it is between 150-250 calories, has at least 10 grams of protein, and no more than 10 grams of added sugar.
Here are some of my favorite protein bars:
RX bars, Grass-Fed Protein+ Bars (transparent labs), Alona bars
Exo bars
Adult Lunchables- I personally love this one! Open up your fridge and grab any leftover veggies, cheese, fruit, dips, and chips you have, and create your own snack box! You can literally mix and match whatever you have on hand. My advice is to make sure you have a fruit, vegetable, and protein to ensure you cover your nutritional bases!
Hummus and Veggies-hummus is a great source of fiber and protein! Get some veggies (carrots, celery, cucumbers, broccoli etc) and single-serve hummus containers and you have a great snack that is super easy to pack and as a bonus helps up your veggies intake for the day!
Protein powder and shakes- so easy to eat on the go! Protein shakes are a great source of protein (duh) but some also provide some calories and essential amino acids! When picking a protein powder I like to look for 100% grass-fed and finished whey protein concentrate. If you do not like whey, casein or plant-based powders can be a good option. Protein shakes are even easier than powder because they are pre-made.
Protein shake brands to try
Core Power
Premier Protein
OWYN (vegan)
Ripple (vegan)
If you have a little more time throw in a blender with a banana and peanut butter for more flavor!
Jerky and fruit, veggies, or cheese- Jerky is packed with protein, and paired with a carb it can be a great go-to snack! Think of paring with oranges, apples, bananas, carrots, chopped bell peppers, broccoli, or a cheese stick!
Jerky brands (that aren't full of crap)
Chomps
The New Primal
Epic Protein
Now that you have some snack ideas the hard part is sometimes remembering to take them with you. My advice is to stash snacks (bars and nuts) in your car and purse so that there is always something on hand. Leave fruit out where you can see it and invest in single-serve nut butters and hummus or Tupperware that is easy to fill with spreads and snacks.
Related Posts
