4 Dietitian Recommended High Protein Snacks (To Help You Lose Weight and Build Muscle) | 20g Protein, Under 200 Calories
Everyone wants to eat more protein!
For good reason, too. With the increasing understanding of the benefits a protein optimised diet can have, it is no surprise protein is winning the food popularity contest these days.
This explains the amount of “high protein” foods and alternatives flooding the nutrition food market for the last several years.
Eating enough protein is a low hanging fruit that many of you can juice right now to help improve your nutrition and by default your results too.
So how do you get your protein hit easily?
What foods should you eat?
Well, many people have a good understanding of how to hit protein at main meals but snack times can be a different story.
In today’s blog post, I share with you 4 snack sources of protein that I recommend you look into if you want to level up your fat loss/muscle/performance using the fundamentals of macro nutrition.
Oh and each of these can give you 20g with 200 calories or less! Let’s explore.
Disclaimer: I am by no means endorsed/sponsored by any of the brands mentioned in this blog post - they are simply my recommendations as a fellow consumer / Dietitian.
Snack #1: Protein Yoghurt
There is no snack that I recommend more highly than the humble yoghurt. More specifically, if protein is something you need more of then the protein yoghurt varieties are especially cool beans.
So many brands now to choose from, so many different flavours, and none short on the taste factor. You really can’t go wrong with having some yoghurt tubs around to tackle the mid morning or mid afternoon hunger blues.
My personal favourite protein yoghurt is Chobani but I recommend you try a few and find the ones that hit the spot.
How Much Protein: 1 tub of Chobani provides roughly 15g of protein and only 100-150 calories.
Snack #2: Protein Babybel Cheese
Say cheese! And level up your protein game.
Cheese is not the typical snack one thinks of when trying to “eat healthy” and “boost protein” but rest assured, cheese is a “healthy” and “protein boosting”.
As you can see already, dairy is a very suitable snack food staple that will tick the boxes.
In particular, I openly recommend the Babybel range of cheese to clients due to the fact they are both macro friendly and already individually portioned - making them a great snack when guess work is not desired or portion limits are not your forte.
So which babybel? The protein one is technically lower in calories, and technically higher in protein. Marginal differences maybe…but technically all the same.
How Much Protein: 4 protein Babybel’s provide 20g protein for only 200 calories.
Snack #3: Roasted Edamame Beans
Now we reach a snack food that you might not have even heard of. However, when it comes to protein per calorie quota, very few are as effective.
Brand to brand differences will play a part here to a degree but all roasted edamame beans are a great source of quality plant based protein. The Hapi brand is my main go to for macro friendlyness but other brands are just as good as a protein snack item to fill your lunchbox.
Edamame are soybeans and if there is one thing you should know about soy…it is that as far as plant based foods go, it is a protein optimiser. Think tofu and tempeh. Now you have a snack item that feels like a chip-psy like snack with all the nutritional weight behind it.
How Much Protein: 50g of Hapi roasted edamame beans provides 45g of protein with less than 200 calories (166.6666 calories to be specific)
Snack #4: Bsc Low Carb Protein Bar
To cap off the list, we have a classic “health food snack” that you probably already know about and very likely have already tried before in some shape or form…or brand.
However, so many protein bars taste like sad or are packed with calories.
That is why I wanted to add my personal favourite macro friendly protein bar to this list. I have found the Bsc bar doesn’t have the crappy mouthfeel and protein powder taste that a lot of bars have and it isn’t too bad calorie wise either.
How Much Protein: 1 bar provides around 19-20g of protein with only 205 calories (I know, technically it exceeds the criteria stated in the super enticing title but c’mon! I am trying to help here haha).
There you go!
Now you have 4 more protein rich snack foods in your toolbox to help you improve intake and hopefully move you closer to bigger and better results.
Any one of these snack options will help you make snacktimes a nutritional HIT rather than just a hunger or craving buster.
So which will you try first? Let me know in the comment section below.
Remember though, that you need to approach everything with customisation so don’t follow generic advice and ensure you seek the right professional guidance if you need it or want to streamline yo self!
However, before I leave you…I do want to ask you some things because maybe you need someone you be your guide on this journey…
Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?
I may be able to be of assistance.
If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.
I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance.
In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better.
If you want to have someone in your corner guiding you with all this, ensuring you only focus on the ‘right stuff’, and get better results while doing it all… send me an email and let’s chat.
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Brisbane Sports Dietitian & Nutritionist
Hi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition.