20+ PROTEIN SNACKS

One of the biggest struggles our clients face is hitting their protein intake goal, especially when they live a busy lifestyle.

 Although it can be tricky, especially when there are different factors such as limited access to kitchen appliances (fridge, microwave), it’s 100% possible to remain prepared and have no excuse of not hitting your intake goals. Don’t worry, I’m here to help!

If you’re new and not sure what the hype about protein is, I will give you a 5 bullet point run down.

  • Protein contain 4 calories per gram.

  • Of our three main macronutrients (protein, carbohydrates, and fats) protein is the most satiating. This means that it helps fill you up and keep you full.

  • Of our three main macronutrients, protein has the highest thermic effect of food (TEF). TEF is the energy required for digestion, absorption, and disposal of ingested nutrients. So basically the process of digestion and absorption requires energy and your body has to work harder to break down protein.

  • Protein is essential for building and repairing tissues.

  • Active individuals with health and body-composition goals should aim to consume around 0.8-1.1 gram of protein per pound of body weight daily.

QUICK AT-HOME OPTIONS

  • Trader Joe’s Turkey Meatballs: 2 meatballs: 100 calories / 12 P / 5 C / 5 F.

    • Jamie’s Favorite: Topped with a bit of Trader Joe’s Vodka Sauce and cheeses.

  • Vegetarian Option: Trader Joe’s Meatless Meatballs: 6 (small) meatballs: 150 calories / 14 P / 7 C / 7 F. Protein source is mainly from soy.  

    • Jamie’s Favorite: Topped with Sriracha

  • Fairlife Milk + protein powder (Top recommendation: Legion Whey+ Isolate; Code FLOURISH saves you 20% on your first purchase & gets you double points on all future purchases which = cash back).

  • Better Oats Steele Cut Oats with Protein: 1 packet: 170 calories / 10 P / 27 C / 2.5 F

    • Pro Tip: Add a protein boost by making it with Fairlife Milk (1 cup fat free adds 40 calories / 6.5 P / 3 C / 0 F) or replace ½ of the liquid (water or milk) with egg whites (adding around 4 tbsp will add 30 calories / 7 P / 0 C / 0 F). You can pour these into the dry oats, stir, and microwave as normal (90 seconds). The egg whites will cook and add a bit of a fluffy texture.

ON-THE-GO (WITH ACCESS TO A FRIDGE)

Greek Yogurt (Jamie’s Top Recommendations):

  • Two Good: 5.3 ounce single-serve container: 80 calories / 12 P / 3 C / 2 F.

  • Oikos Triple Zero: 5.3 ounce single-serve container: 120 calories / 15 P / 14 C / 0 F.

  • Dannon Light & Fit: 5.3 ounce single-serve container: 80 calories / 12 P / 9 C / 0 F.

  • Carb Master: 6 ounce single-serve container: 70 calories / 9 P / 5 C / 1.5 F.

  • Fage 0%: 1 cup serving: 120 calories / 23 P / 7 C / 0 F.

  • Chicken Salad made with Greek yogurt               

    • Pro Tip: Sprinkle Trader Joe’s ‘Everything but the Bagel Seasoning’ on top – SO GOOD!

  • Low-Fat Cottage Cheese: 1 cup serving: 160 calories / 22 P / 16 C / 0 F.

  • Low-Fat String Cheese (“Lite”): 1 stick: 50 calories / 7 P / 1 C / 2.5 F.

  • Hard Boiled Eggs: 2 whole eggs: 145 calories / 13 P / 1 C / 9.5 F  

  • Muffin Tin Egg Cups

  • Egg Salad made Greek Yogurt

  • Egg Salad made with avocado

  • Chicken + Lettuce Wrap

    • Pro Tip: Pack separately so the lettuce stays fresh & has a nice crunch

ON-THE-GO (WITHOUT ACCESS TO A FRIDGE)

  • Tuna or Chicken Creations: Calories & macros vary based on the flavor and sauces.

    • Jamie’s Top Pick: Honey BBQ

  •  Bumble Bee Flavored Tuna Packets: These come with a mini-spoon within the package so you are set!

  • Turkey Jerky

  • Oven Baked Cheese Bites (Trader Joe’s Brand): 1/2 package or 30 grams: 15 P / 1 C / 12 F.

  • Fairlife Protein Ready-to-Drink: 11.5-oz drinks: 150 calories / 30 P / 4 C / 2.5 F.

  • Muscle Milk (Lactose free): 11-ounce carton: 160 calories / 25 P / 7 C / 4.5 F (or Premier Protein: contain lactose).

FAST FOOD OPTIONS

When life happens and your only choice is eating out, it’s okay. Remember that you can still be smart about your choices! Here are a few of my top picks for common fast food places.

Dunkin’ Donuts

  • Egg White Veggie Sandwich: 240 calories / 14 P / 25 C / 10 F.

  • Power Breakfast Sandwich: 370 calories / 24 P / 26 C / 20 F.

Starbucks

  • Low Fat Turkey Bacon Sandwich: 350 calories / 20 P / 41 C / 10 F.

  • Egg White & Roasted Pepper Egg Bites: 170 calories / 12 P / 11 C / 8 F.

McDonalds

  • Grilled Chicken Ranch Snack Wrap: 300 calories / 21 P / 25 C / 13 F.

  • Artisan Grilled Chicken Sandwich: 380 calories / 36 P / 44 C / 6 F.

Chick-Fil-A

  • Grilled Nuggets (8 count): 110 calories / 21 P / 1 C / 2.5 F.

  • Market Salad with Grilled Nuggets: 320 calories / 27 P / 26 C / 14 F (this does not include dressing).

PROTEIN BARS

Wait, but what about protein bars?! Why aren’t these on my lists above?

I think these are great when consumed occasionally. I personally like to save these for very last minute moments when I realize “Oh sh*t I’m starving and still have 2 hours until I’ll be able to eat my next meal.”

My three reasons these didn’t make my list is because:

  1. Excess ingredients: Including added sugar and high amounts of artificial sweeteners. Check the ingredients list. Are there 5-10 ingredients? Or are there 20+? How many of these ingredients can you pronounce and actually recognize?

  2. False Labeling: Just because something is labeled “high in protein” does not necessarily make it the best option. Often times these bars are also high in carbohydrates and fats. Consider the ratio of protein:carbs:fats.

  3. High in Calories: Have you ever inhaled a granola/protein bar and then 45 seconds later realize you aren’t full? You may be satisfied (I love any bar that has chocolate or PB in it) however, physically your stomach is not full…Often times these bars can contain anywhere from 200-300 calories.

 

So I’m not saying protein bars are off limits. I do think they can come in handy and of course it’s all relative…I would much rather eat a protein bar than make a pit stop at Wendy’s (because if I stop at Wendy’s my order WILL include a chocolate Frosty lol). Just make sure you are conscious and aware of what you’re putting in your body when it comes to protein, or any packaged, bar.

 

Jamie’s go to Bars:

  • Go Macro

  • Perfect Bar

  • RX Bars

  • J!mmy Bars

  • Think! Bars

 

Hopefully this gives you some practical ideas of ways you can better hit your protein goals. Also be on the look out for my protein cookbook - coming soon!

If you are still confused as to how to navigate macros, improve your diet, and reach your goals, let me know and we can set up a call to troubleshoot your entire situation so you finally can understand how to crush your goals!

Jamie Renee