Jerky is meat that has had its fat removed, cut into strips and dried. It's an excellent and practical snack. Protein promotes satiety because it indicates the release of appetite-suppressing hormones, slows digestion and stabilizes blood sugar levels (1, 2, 3,. Beef, chicken, turkey, and salmon are often turned into jerky.
It can be found at most grocery stores, but keep in mind that store-bought versions are often high in added sugar and artificial ingredients. The best thing to do is to make your own jerky, using only meat and some condiments. You can increase the amount of protein in the nut mix by using almonds or pistachios, which have a slightly higher protein content than other types of nuts, such as walnuts or cashews (8, 9, 10, 1). High-protein, low-carb snacks, such as turkey rolls, have been shown to improve blood sugar levels, which is an important factor in regulating appetite (12, 13, 1).
Each wrapper provides approximately 12 g of protein from turkey and cheese, as well as some additional nutrients and fiber from tomato and cucumber (15, 1). Greek yogurt is an ideal, healthy and protein-rich snack, with 20 g of protein per 200 g serving. It has been shown to be more filling than yogurts with a lower protein content (17, 1). In addition to being a great source of protein, Greek yogurt is high in calcium, which is important for bone health (1).
To make yogurt even more delicious (and filling), you can prepare a parfait by combining 1 cup of yogurt with granola and red fruits mixed in layers. In addition, cheese is rich in protein. Just one slice of Cheddar cheese provides 7 g of this nutrient, which can help you feel less hungry (16, 2). Half a cup (113 g) of cottage cheese contains 14 g of protein, which represents 69% of its total caloric content (3).
Cottage cheese is also a good source of other important nutrients, such as calcium, phosphorus, selenium, vitamin B12 and riboflavin (3). Canned salmon is a great protein-rich snack (you can take with you). Wherever I go. Just 1 ounce (28 g) provides more than 6 g of protein, as well as other nutrients, such as niacin, vitamin B12 and selenium (4).
There are 4 g of protein in 1 ounce of chia seeds, and they provide a few other nutrients, such as calcium, phosphorus and manganese (4). Whey protein, in particular, may be beneficial for satiety. In a small study, men who ate a snack bar containing whey protein consumed significantly fewer calories than those who ate a low-protein snack (13, 5). To prepare a protein shake, you can simply mix 1 tablespoon of protein powder, 1 cup of water or milk, 1 cup of ice and fruit, if you want.
Then pour it into a portable container so you can take it with you wherever you go. A cup of edamame provides almost all the nutrients you need, including 18 g of protein and large amounts of vitamin K and folic acid (5). Oats are packed with lots of vitamins and minerals. In addition, a 1-cup serving (234 g) provides approximately 15% of the recommended daily intake of fiber (6).
Proteins are an important objective for people who follow a diet and for people looking for a healthier diet, since when you include them in a meal or snack, they help you feel full. The fact is that we almost always get enough protein without even trying. In the U.S. UU.
Both amounts are higher than recommended intakes (0.8 g of protein per kilogram of body weight). Instead of relying on protein powders and shakes full of ingredients you can't pronounce, opt for protein-rich, nutrient-rich whole foods that offer more overall nutrition (including vitamins, minerals, and fiber). Preparing your own snacks, instead of relying on packaged snacks all the time, allows you to control portion size and nutritional benefits. A small investment of time and effort up front will save you money and calories later on.
We have prepared a list of satisfying snacks; each one has 6 to 20 g of protein (for reference, an egg has 6 g of protein). Our snack suggestions are also easy to prepare and can be taken with you from the office to the stadium. Greek yogurt isn't just for eating with a spoon. Grab a fiber-rich fruit or vegetable, such as apples or celery sticks, and start getting wet.
Mix some yogurt with honey, or even powdered peanut butter for the easiest protein-packed sauce to make. Are you in the mood for something tasty (and a little bit elegant)? Try this spicy Greek yogurt sauce with chickpeas. For a quick snack that you can take with you, combine low-sodium whole-wheat crackers and sliced cheese. Each one-ounce piece of cheese in strips contains approximately seven grams of protein.
Mozzarella cheese is also a good source of calcium, a mineral needed for healthy bones. In fact, Greek yogurt is one of the most versatile protein-rich snacks. Cecere also recommends mixing some with natural peanut butter powder (another good source of plant-based protein) for a sweet and savory sauce that's perfect for apple slices. The protein-rich snacks listed below have at least 8 grams of protein per 100 calories, or 30% of their calories come from protein.
While it's ideal to get protein from whole food sources, protein shakes are an easy snack that will incorporate some protein and other nutrients into your diet. Whether you're trying to achieve your high-protein goals or just keep hunger under control between meals, high-protein snacks are a healthy staple. The best protein-rich foods and snacks contain more protein than other macros, meaning they're a better source of protein than a source of fat and carbohydrates. Therefore, any snack that has at least 5 grams of protein per serving can claim to be a good source of protein, and any snack with 10 grams of protein per serving or more is high in protein, even if this snack has more than 300 calories per serving.