…continued from Weds. blog
15. Perfect Parfait
In a transportable container, alternate layers of nonfat Greek yogurt with a handful of fruit (either fresh or frozen works great!). Then top with a drizzle of honey and a sprinkling of toasted oats to add crunch to this protein- and probiotic-packed treat.
1/2 cup nonfat Greek yogurt with 2 tablespoons oats and 2 tablespoons berries: 12.9 grams protein
16. Chocolate Milk
No, we’re not going back to preschool. But chocolate milk is actually a great source of high-quality protein (especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!
1 cup one-percent, reduced sugar chocolate milk: 9 grams protein
17. Gobble, Gobble
It can be Thanksgiving any time of year with this festive favorite. This comforting combination of deli meat, cheese, veggies, and dried cranberries includes a bit of every food group, and the protein-packed final product is guaranteed to hold you over for a good few hours!
One piece whole-grain bread, sliced lengthwise, topped with 2 slices roasted turkey, 1 slice Swiss cheese, 1 lettuce leaf, 1 slice tomato, 1 teaspoon mustard, and 1 teaspoon dried cranberries: 20.4 grams protein
18. Tuna and 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 single serving (3-ounce) pack of wild albacore tuna salad (try the Starkist brand) plus 11 Wheat Thin crackers: 12 grams protein
19. Toasted Quinoa
Try this unconventional way to enjoy the gluten-free superfood: lightly sweetened, and toasted to crunchy perfection. Pack it in a container on top of yogurt, or like we tend to do with our favorite granola, eat it by the handful!
1/3 cup quinoa mixed with ½ tbsp ground flax, 1 tbsp shredded coconut, and 1 tbsp maple syrup, toasted at 425 degrees for 10 minutes: 9.4 grams protein
20. Basic Burrito
When the mid-afternoon slump calls for something spicy to wake you up, try this bite-sized flavor fiesta. The bulk of the protein comes from the black beans and cheddar, while a spoonful of salsa adds a small but powerful dose of cancer-fighting lycopene. If you want to make it vegan but equally protein-rich, just replace the cheese with extra beans.
1 small whole wheat tortilla, 2 tbsp mashed black beans, 2 tbsp shredded cheddar, 1 tbsp salsa: 8.4 grams protein
21. Grape-and-Cheese Sticks
Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces), and alternate the cubes with grapes onto toothpicks. The sweet and savory contrast of the cheese and fruit is super sophisticated (and delicious), and a little bit goes a long way to fit your protein needs.
1 ounce cheddar cheese with 6 grapes: 7.1 grams protein
22. Protein Bites
No baking required, only four ingredients, portable, and tastes like dessert? This is our kind of quick-fix treat! Nut butter acts as the binder as well as the source of most of the protein in this recipe, while oats and dark chocolate chips give it its cookie-like quality while adding both fiber and antioxidants.
1 1/2 tbsp nut butter, 3 tbsp oats, 1/2 tbsp honey, 1/2 tbsp dark chocolate chips, rolled into balls: 8 grams protein
23. “Cheesy” Popcorn
When it’s not doused in butter and artificial flavorings, popcorn can be a super healthy snack, thanks to being a fiber-rich, satiating whole grain. Ratchet up its protein content by dusting the kernels with nutritional yeast, the vegan, B vitamin-packed answer to parmesan cheese.
3 cups air-popped popcorn coated with 2 tbsp nutritional yeast and a sprinkle of salt: 8.9 grams protein
24. Healthier Puppy Chow for One
Yup, it exists! This version of the cavity-inducing sweet snack cuts down considerably on the sugar by replacing the powdered stuff with honey and adding protein powder to give it the staying power that the original lacks. While it’s still not exactly health food, the single portion yield is great example of moderation without deprivation.
3/4 cup original Chex cereal coated with a melted mixture of 1/2 tbsp honey, 1 1/2 tbsp peanut butter, 1 1/2 tbsp dark chocolate chips and dusted with 1/2 tbsp vanilla protein power: 10 grams protein
25. “Cheesy” Kale Chips
The ultimate in salty cravings, potato chips are one of the easiest snacks to overdo it on (seriously, who eats just one serving at a time?!). Next time you need a big pile of something crunchy on the go, swap out the store-bought spuds for a baked bunch of homemade kale chips instead. While just as crisp as regular chips, this two-cup serving comes with the added benefits of giving you over 40 percent of your daily value of vitamin A and C, plus a hefty dose of protein from the nutritional yeast topping.
2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes: 9 grams protein
26. 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.
3/4 cup chickpeas roasted for 20 to 30 minutes with 1 tablespoon each olive oil, salt, and cayenne pepper: 9 grams protein
27. Homemade Chia Pod
This one requires some advance planning since it needs to be chilled for at least 4 hours, but we promise the effort is minimal and the wait is well worth it. Soak the chia seeds in non-dairy milk right in a portable container so that all you have to do is grab and go for a snack that’ll give you more than 30 percent of your daily value for calcium, iron, and magnesium.
1/4 cup chia seeds, 1 cup almond milk, 1/2 tbsp honey: 7 grams protein