Make good use of it in your quest for lean mass. To prepare this muscle-building snack, open and drain a can of tuna. Combine with ¼ cup salsa, ½ cup kernel corn, and chopped mushrooms, peppers, and carrots.

Top with chilli pepper for a nice metabolic boost, and garlic and onion powder if desired. If you plan to consume this within a few hours of making it, no need to keep it in a cooler. Any longer than that, and you should try and keep it chilled. You likely won't be consuming tons of fruits and vegetables during a mass-building phase, as they do add quite a bit of bulk to your diet.

But for health's sake, still strive to consume at least three to five servings each day for the nutritional benefits they provide. Apples are a great source of fiber and vitamin C and a quick-and-easy snack.

Pair the apple with some low-fat cheese for added protein, a small amount of fat, and calcium , and you're all set. When you're really in a hurry and don't have time to prepare much of anything, nothing beats a scoop of protein powder tossed into a shaker cup along with ½ cup of raw oats and a few tablespoons of flaxseeds.

This "just-add-water" snack will provide you with all three essential nutrients-proteins, carbs, and fats-and takes all of 30 seconds to consume. When you're trying to up those calories to build muscle faster, protein shakes are a great choice.

Canned salmon is another welcome protein source. The high essential fatty acid content will supply your body with important nutrients for maximizing the muscle-building process.

Mix canned salmon mixed with some low-fat mayonnaise, add a few whole-wheat crackers for healthy carbs, and you have a perfect snack for taking on the road. If you do have a cooler at your disposal, pack a small carton of low-fat cottage cheese and a can of fruit in water or very light syrup to keep the sugar content down.

When ready to eat, simply open the can and dump the fruit and juice into the cottage cheese. This is a great way to instantly add flavor to a food that many people struggle to enjoy.

Finally, if you're looking for another packable snack to always keep on you at all times, check out the wide assortment of protein bars available in our store. Seek out one that contains at least 20 grams of protein per bar, as well as some healthy carbs and dietary fats.

Since you're building muscle, you can afford a few extra calories in your diet. A bar that contains to will likely be a great fit. So there you have it: fast-and-easy packable muscle-building snack ideas for you to consider. With all of these choices, there's never any reason not to be getting in the calories that you need.

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. View all articles by this author. About the Author. Reason being is that it will still hold all the nutrients, a nice thick yogurt will have a high protein content. The whey and casein types of protein in the milk will drip feed the body with essential amino acids.

Yogurt is also rich in calcium and vitamin D and has good satiety levels, which will help you feel fuller for longer. Adding whey protein will also help to boost the total amount of protein in the snack and the berries will add extra nutrients and antioxidants, to help nourish the body.

There are some studies out there to suggest that dark chocolate can reduce blood pressure and decrease the risk of cardiovascular disease.

You can check the meta-analysis out, here: Benefits of dark chocolate. Smoothies are a great way of getting some awesome nutrients in and you can make them just how you like it. For example, using whole milk with a banana and nuts will certainly help to make it more calorific.

I love a good protein bar. Add an apple in there or some berries and that will help bulk the snack up a little, whilst giving you some extra nutrition. Just be mindful that some protein bars can have just as much sugar in them as a chocolate bar.

Quest or Grenade bars are a good option. Walnuts, pecans and chestnuts have the highest amount of antioxidants out of the tree nuts. An awesome snack for muscle building. You can add some extras to this, to pack it out and add additional nutrition to the snack.

This will help you feel full for a good couple of hours. Quick, easy on the go snack, that needs no skill in making.

Dairy and gluten free, with some awesome nutrition. These can have around g of protein per pot and are around kcals. They only take a couple of minutes in the microwave or heated up in the pan, a great snack between meals, especially if you want something hot.

Quick and easy, grab them from the supermarket. These bad boys have 20g protein in. To pack this out you could have some rice cakes, a handful of nuts or a piece of fruit with them too.

As a result, your fitness goal can get affected. For that reason, mindful and nutritious snacking is requisite. A snack with high-protein, complex carbs, and a small amount of fat is the best combination.

Here, protein satisfies your hunger and keeps you full for longer. And, getting that protein fix at home is still manageable. Not to worry, here are some easy-peasy, grab-and-go high-protein snacks for muscle gain, just for you.

Many plant and animal-based foods such as eggs, chicken, fish, seafood, pulses, legumes, nuts and dairy contain protein. But the quantity and quality of protein in all the foods are not the same. So, by eating a variety of food during the day you can not only meet your protein requirements but also get other nutrients for good health.

Here are the best muscle-building snacks that are healthy and handy. Eggs are a phenomenal source of high-quality protein. One average egg contains grams of protein, depending on the size.

Eggs are lower in calories but a great source of choline, B vitamins, iron, vitamins A, D, E and antioxidants. They are quite filling, keep you satisfied until the next meal and prevent you from overeating.

These properties undoubtedly make eggs a most nutritious and versatile choice for a snack. How to Use: You can boil, poach, scramble or bake eggs. You can also make an omelet and eat it the same way or combine it with different veggies for more nutrients. Canned and oily fish like salmon, tuna, and sardines are excellent protein sources and can be an ideal snack at home or on the go.

A gm serving can provide up to gm protein. These fish are also rich in heart-friendly omega-3 fats, vitamins B6, B12, D, magnesium and selenium.

Their anti-inflammatory properties can lower the risk of many health conditions such as depression, certain cancers, stroke and heart disease. How to Use: You can steam, grill or bake it after seasoning. You can also combine fish with veggies or healthy carbs like whole-grain bread, rice, quinoa etc.

If you are on a journey to lose weight or limiting your calorie and fat intake for any reason then prefer skinless white meat e. breast over dark red meat cuts. Lean meat is an exceptional source of protein and important nutrients. Every gm 3. How to Use: Meat can be cooked in a variety of ways - prefer low-fat cooking options roasting, grilling, sauteing, boiling, baking, air-fry, and steaming.

Peanuts and other nut butter such as almonds, pistachios, walnuts or hazelnuts can be a great source of protein in your diet. A serving of 30 gm 2 tbsp provides approximately 8 gm of protein and is also a great source of other essential nutrients such as vitamins B, E and magnesium.

Eating peanut butter in moderation can aid weight loss, boost heart health, maintain blood sugars and reduce the risk of breast disease. How to Use: You can pair it with an apple, banana, celery stick or slice of multigrain bread for a wholesome and portable protein snack.

A serving of gm 3 ounces low-fat variety contains about 24 gm of protein, twice that of regular yogurt. In addition to protein, it is also a great source of gut-friendly bacteria, calcium and B vitamins.

However, flavored varieties contain extra sugar, carbs and calories. Therefore, prefer a plain one and add healthier ingredients of your choice. How to Use: To make your customized cup of Greek yogurt more tasty, nutritious and filling - you can addrolled oats, fruits or nuts of your choice.

They are super tasty, crunchy, healthy, easy to munch and a great source of plant-based protein. Some of the nuts you can choose from are almonds, pistachios, walnuts, cashews, peanuts, pine nuts, brazil nuts, and hazelnuts.

All nuts are high in calories, however, they contain heart-healthy fat and cancer-preventing antioxidants. A handful of nuts or a serving of 30 gm roughly contains gm of protein plus other essential nutrients. How to Use: You can just dry roast or preferably soak them overnight to reap more benefits and improve digestibility.

You can combine them with fruit, milk, yogurt or seeds too. This fusion makes it an exceptional source of protein, fibre, healthy fats and other vital nutrients. Plus, to make it even more tasty and crunchy, you can add some dried fruits such as prunes, raisins, apricots etc. These homemade mixes are easy to make, store, grab and munch for that post-lunch peckish.

How to Use: All you need to do is take a handful of the super-mix and enjoy your yummy yet healthy and fulfilling treat. Hummus is a delicious, wholesome and traditional middle eastern dip or spread made from chickpeas.

It also has olive oil, tahini, lemon and spices for that flavorful bite. You can accompany this dip with a variety of food. A serving of 30 gm hummus provides about 90 calories, 2 gm protein, and 3 gm carbs. It is also a rich source of magnesium, iron and folate.

How to Use: You can use it as a spread on whole-grain pita bread, chips or crackers. However, it goes best with veggies like cucumber, carrot sticks, radish, bell pepper, broccoli etc. Low-fat cheese is a great option for an evening snack. For cheese, string or portioned cheese are better as they have a controlled portion size.

Each serving 1 stick, oz or 28 gm provides you with approx 7 gm of protein and a good amount of calcium. Some varieties of cheese such as blue cheese, mozzarella, feta, parmesan, swiss and cheddar are comparatively healthier options.

Moderate amounts of cheese can help you shed extra kilos, improve bone health and immunity and prevent heart disease. How to Use: You can spread it over your whole grain cracker or bread. You can also deck up your boring salad with fresh feta or parmesan cheese.

Beans and legumes are commonly eaten plant-based protein sources worldwide. The most common examples in this category are chickpeas garbanzo , green gram, peas, kidney beans, black beans, pinto or navy beans.

A cup cooked from this category yields you approx gm of protein depending on the option and is also a great source of complex carbs, fiber, B vitamins, Iron, copper, manganese, zinc and magnesium. Our complete guide to how much protein you need to build muscle will help. Skipping meals and instead snacking on sugary treats is one of the main reasons why so many people put weight on when working in an office environment.

High protein snacks won't only help you build muscle, but will keep you feeling fuller for longer and reduce the need to snack. Numerous studies have shown protein to be the most fulling macronutrient due to its ability to reduce your level of the hunger hormone ghrelin.

These are the best high protein snacks you can eat in the office that will help feed your muscles with the macronutrient it so desperately needs to ensure your gains aren't suffering while your brain ticks away. Protein per serving: 19g. Pumpkin seeds are also loaded with zinc, which bolsters the male sex drive according to the Journal of Reproductive Studies.

Getting buff is an added bonus. Protein per serving: 42g. Our peanut butter protein cake is cooked in a mug, just needs a microwave, takes six minutes and is packed with gains.

Talk about making life easier for you. Protein per serving: 10g. A high protein snack, beef jerky is made from lean cuts of beef that's been marinated in spices and sauces.

A good protein snack that's rich in minerals including zinc and iron, which are important for your immunity and energy level support, its long shelf life makes it a great portable office food.

Protein per serving: 21g. Full of healthy fats, almonds are the king of nuts when it comes to casual snacking. High in protein, low in carbs and containing all the essential vitamins and minerals that are needed for muscle function and performance, they are a great high protein snack to keep hunger pangs at bay and give your muscles that protein bump.

Not sure what protein bar is best for you? Our complete guide to the best protein bars in will steer you in the right direction. Protein per serving: 11g. Naturally high in protein, the strength of Greek yoghurt is in its versatility.

Throw a few berries in there for one of your 5 a day, get some granola in there for much-needed fibre or stick in some cashews for a bigger protein hit.

Protein per serving: 37g. Chicken is the undisputed muscle-builder and our go-to lean meat. These microwave satay sticks can be prepared at home and blitzed at work to keep your RDA topped up.

Protein per serving: 14g. There's a reason why this high protein snack is so popular among bodybuilders. Make sure you opt for the low sodium or sodium-free variety as some products are high in salt.

Protein per serving: 7g. Who would have thought that a handful of pistachios could help with your protein fix? It'll also do more than just feed your muscles, too.

Full of essential nutrients and minerals, from vitamin B6 — vital for blood sugar regulation and the formation of hemoglobin, the transportation of oxygen in red blood cells — to potassium , the electrolyte that assists with hydration, it's the perfect protein-packed office snack.

The most important takeaway is that bulking need not sacrifice your well-being. Spreads at the ready. Rice cakes are a versatile pick to dress up as you please. Whether topped off with a fine layer of crunchy peanut butter or Marmite, these treats are sure to tickle your taste buds. Suitable for vegans, veggies and gluten-free munchers.

ManiLife is made entirely from natural ingredients with no added sugars. Instead, you'll have a creamy, smooth spread that pairs well with the likes of rice cakes, bagels or toast. It's rich in protein and high in good fats.

From the kitchen of Deliciously Ella comes this triple pack of high protein oat flapjacks flavoured with cacao and almond. Chewy and moreish, the vegan snack is gluten free and will leave you feeling satisfied until your next meal. Also available in apple and raisin flavour.

Made with super-clean ingredients including whey protein from grass-fed cows in the Lake District, the vanilla powder also features natural sweetener sourced from South America. The gluten-free powder, which has tons of amino acids, 20g of protein, and only 4g of carbs, is also super soluble in powder - and tastes great.

The powder comes in a glass bottle, which can be reused or recycled for more protein powder. If you consider protein bars to be a tough and unpleasant experience, Barebells is here to tell you that you are sorely mistaken.

The brand offers a range of completely delicious bars and shakes that make it tastier than ever to reap the benefits of the appetite-curbing post-workout snack. The functional food label has many flavours of bars , each as delicious as the next.

Not overly heavy or chewy, but very filling and enjoyable to finish. As a low-sugar, high-protein option — this is a tough one to beat. If shakes are more of your thing, the brand has newly launched a range of creamy options in Vanilla, Strawberry, Banana and Chocolate that will rival your favourite Nesquik.

Opt for this variety pack. We felt the same until we tried Jaffa Quake. The offset of the chocolate with the zesty orange is welcomed. Honourable mention goes to Cookie Dough too.

Nature Valley is a brand that has played a starring role in lunch boxes worldwide. Its grainy snacks are a filling element that are packed with nutritional benefits. This is true too of its protein range, where the enjoyable taste remains, yet the ingredient list has been souped up with more of the recovery essential.

This bar is high in fibre, while also providing 20 per cent of your daily protein needs. High protein, low carb and per cent plant-based, Huel Black Edition offers nutritionally complete meals that time-pressed diners in particular love it takes just one minute to prep a bottle.

Each serving contains calories with 17 meals per bag - so one should last you the better half of a month, if you only have it to replace one meal a day which we strongly recommend.

Tastewise, these powders are more palatable than others of its ilk and are ideal for breakfast and lunch, although you may want to think about something more substantial for dinner. If you're looking for a snack that you can take anywhere, nothing beats trail mix.

Instead of purchasing the store-bought varieties, which are often loaded with sugar, create your own. Protein Peanut Butter Balls are quick and easy to prepare at home and will quickly provide your muscles with the nutrition they need.

Mix 2 scoops of protein powder , ½ cup peanut butter, 1 cup of dry oats, and ¼ cup dried cranberries. Once a sticky mixture is formed note that you may need to add a small amount of water to moisten , form into balls.

For a quick source of protein on the go and one that doesn't require any refrigeration, beef jerky is perfect. Look for a lower-sodium variety to keep salt intake down and protein intake high. Pair an orange with your beef jerky for healthy carbs and fiber.

Added benefit: The vitamin C in the orange will help to boost the body's absorption of the iron in the beef jerky, maximizing the benefits from this simple snack.

If you love the combination of peanut butter and banana, peanut butter roll-ups are great for when you're in a hurry.

Spread 1 or 2 tablespoons of natural peanut butter over a whole-wheat pita or soft tortilla. Top with a sliced banana.

Cut into smaller pieces and then store in a snack bag or Tupperware container. This snack contains a great balance of healthy carbohydrates and fats, but lacks some protein, so consider drinking a protein shake along with it. Protein pancakes are our next great muscle-building snack to take with you on the go.

Whip these up first thing in the morning and they'll be ready when you need them. To prepare these, combine 1 cup oatmeal, 1 cup of cottage cheese, 1 cup of egg whites, and scoops of your favorite protein powder. Once well mixed, pour onto a pre-heated pan coated with non-stick spray and pour batter evenly in the center.

Allow to cook for minutes or until edges are brown and then flip and cook for another minutes on the other side. Benefits: Muscle building: the high protein content in canned tuna supports muscle protein synthesis, making it an ideal post-workout snack for muscle recovery and growth.

It is high in omega-3 fatty acids, providing anti-inflammatory qualities and promoting heart health and general well-being. Weight management: the combination of protein and low-calorie content in canned tuna helps control hunger and promote satiety, aiding in weight management goals.

Nutrient-rich: canned tuna provides essential nutrients for bone health, immune function, and energy metabolism.

Convenience: canned tuna is readily available and requires no cooking, making it a convenient and portable option for busy individuals. Practical Applications: Standalone snack: it can be enjoyed straight from the can, making it a quick and convenient protein snack.

Sandwich filling: mix canned tuna with mayo or Greek yogurt for sandwiches or wraps. Salad ingredient: add canned tuna to salads to make tuna salad for a protein boost and a flavorful addition. Pasta or rice topper: mix canned tuna into pasta or rice dishes for added protein and texture.

Cottage Cheese Cottage cheese is a versatile and protein-packed dairy product that has gained popularity among fitness enthusiasts and health-conscious individuals. Nutritional Profile: A 1-cup serving of low-fat cottage cheese typically has grams of protein, making it a high-quality protein source.

Cottage cheese is a complete protein, offering all essential amino acids for muscle repair, growth, and various bodily functions. It is relatively low in fat, with options available in both full-fat and low-fat versions to suit individual dietary preferences.

Cottage cheese is rich in calcium, promoting bone health and supporting muscle function. It contains vitamins like vitamin B12 and vitamin A and minerals like phosphorus and selenium. Benefits: Muscle building: the significant protein content in cottage cheese supports muscle protein synthesis, making it an ideal post-workout snack for muscle recovery and growth.

Slow digesting protein: cheese contains casein protein. This slow-digesting protein offers a steady release of amino acids to muscles over time, making it an excellent bedtime healthy snack to prevent muscle breakdown during sleep.

Bone health: the calcium in cottage cheese contributes to maintaining strong bones and preventing conditions like osteoporosis.

Nutrient-dense: cottage cheese offers a range of essential nutrients, supporting overall health and well-being. Practical Applications: Standalone snack: enjoy cottage cheese as a quick and nutritious protein-packed snack.

Breakfast option: pair cottage cheese with fresh fruits, nuts, or honey for a satisfying and energizing breakfast. Smoothie ingredient: add cottage cheese to protein-packed smoothies to add a creamy texture and boost protein content.

Salad topper: add cottage cheese to salads for an extra protein boost and a creamy element. Dessert substitute: cottage cheese can be a healthier alternative to heavy creams or sour cream in desserts, providing a protein-rich component.

Protein Bars Protein bars have emerged as one of the best high-protein snacks for individuals seeking to meet their protein needs while supporting muscle gain and overall fitness goals. Nutritional Profile: Protein bars typically contain grams per serving, making them a high-protein snack for repairing muscle tissue.

They often include a variety of protein sources, such as whey protein, soy protein, or plant-based proteins like pea protein. Many are enriched with essential amino acids, ensuring the body has all the necessary building blocks for muscle protein synthesis. Some protein bars also contain healthy fats from nuts, nut butter, or seeds, providing sustained energy and satiety.

Protein bars may also contain additional nutrients like vitamins, minerals, and fiber, depending on the brand and formulation. Benefits: Muscle building: the protein content in protein bars supports muscle growth and recovery, making them an ideal post-workout snack to replenish protein stores.

Convenience: protein bars are convenient and portable, making them a practical option for busy individuals who need a quick protein fix on the go. Satiety: the combination of protein and healthy fats in protein bars helps control hunger and keeps individuals fuller for longer, aiding in weight management.

Nutritional benefits: protein bars often provide a range of vital nutrients, supporting overall health and well-being. Muscle protein synthesis: they contain essential amino acids to ensure optimal muscle protein synthesis, promoting efficient muscle repair and growth.

Practical Applications: Post-workout fuel: consuming a protein bar after exercise provides the body with a quick source of protein, aiding in muscle recovery and growth. On-the-go snack: protein bars are a convenient option for individuals who need a portable and filling snack to sustain energy levels throughout the day.

Meal replacement: some are formulated to provide a balanced macronutrient profile, making them suitable meal replacements for those on the move. Pre-workout boost: protein bars can be consumed before a workout to provide sustained energy and support muscle endurance during exercise. Snack variety: protein bars come in various flavors and formulations, offering a wide range of taste options to suit individual preferences.

Jerky Jerky has become popular for health-conscious individuals seeking a convenient and protein-packed snack. Nutritional Profile: Jerky, particularly beef jerky, is known for its high protein content, typically providing around grams of protein per 1-ounce serving.

This is a complete protein source, delivering all required amino acids for muscle repair and development. Jerky is often low in fat and carbohydrates, making it suitable for those on low-carb or calorie-conscious diets.

Some varieties of jerky, especially those made with lean meats, contain healthy fats, like omega-3 fatty acids, which contribute to heart health.

Jerky is rich in essential nutrients such as iron, zinc, vitamin B12, and other minerals. Benefits: Muscle building: the protein content in Jerky supports muscle protein synthesis, making it an excellent post-workout snack to aid muscle recovery and growth.

Convenience: it is portable, non-perishable, and does not require refrigeration, making it a perfect alternative for on-the-go eating. Satiety: the combination of protein and healthy fats in jerky helps control hunger and keeps individuals full, making it a satisfying snack.

Nutritional benefits: it provides essential nutrients, supporting overall health and well-being. Muscle protein synthesis: the presence of essential amino acids in jerky ensures optimal muscle protein synthesis, promoting efficient muscle repair and growth.

Practical Applications: On-the-go snack: it is a convenient option for individuals who need a quick and satisfying protein snack during outdoor activities or busy days. Post-workout fuel: consuming it after exercise provides the body with a quick source of protein, aiding in muscle recovery. Trail mix ingredient: it can be mixed with seeds, nuts, and dried fruits to make a protein-rich, balanced trail mix for long-lasting energy.

Salad topper: whether chopped or shredded, Jerky may be added to salads for a protein boost and a distinct flavor twist. Travel companion: it is an ideal travel snack for long journeys, providing a protein-rich and portable option for maintaining energy levels.

Edamame Edamame, the young and green soybeans, is a plant-based protein snack popular among health-conscious individuals. Nutritional Profile: Edamame is a high-protein snack, typically containing around 17 grams of protein per 1-cup serving.

This muscle-building protein is a complete protein source, providing all essential amino acids for muscle repair, growth, and various physiological functions.

Edamame is rich in fiber, supporting digestive health and promoting satiety. It contains essential nutrients such as folate, vitamin K, and C and minerals like iron, magnesium, and potassium.

Edamame is low in saturated cholesterol and fat, making it heart-friendly. Benefits: Muscle building: the significant protein content in edamame supports muscle protein synthesis, making it an excellent option for muscle growth and recovery. It is a nutritious plant-based protein source, suitable for vegetarians and vegans looking to meet their protein needs.

Heart health: the low saturated fat and cholesterol content in edamame contributes to heart health and reduces the risk of cardiovascular diseases. Fiber-rich: the fiber in it aids in digestion and helps maintain stable blood sugar levels, supporting weight management goals.

Nutrient-dense: it offers a range of essential nutrients, supporting overall health and well-being. Practical Applications: Standalone snack: it can be a protein-rich snack sprinkled with a pinch of salt for added flavor.

Salad ingredient: add steamed edamame to salads for an extra protein boost and a delightful crunch. Stir-fries and side dishes: incorporate edamame into stir-fries or side dishes for a nutritious and flavorful meal addition. Edamame hummus: use it to create a plant-based hummus, perfect for dipping whole grain crackers or fresh vegetables.

Frozen edamame: purchase frozen edamame for easy and quick preparation, making it a convenient on-the-go snack or side dish. Protein Pancakes Protein pancakes are another perfect and delicious way to incorporate protein into a balanced diet, especially for those aiming to support muscle gain and meet their protein requirements.

Nutritional Profile: The exact nutritional profile of protein pancakes may differ based on the recipe and ingredients used. However, they typically contain grams of protein per serving, making them a high-protein snack.

Protein pancakes often include complete protein sources, such as whey protein, eggs, or Greek yogurt, providing all the essential amino acids integral for muscle repair and growth. Protein pancakes may be low in fat and carbohydrates depending on the recipe, making them suitable for individuals on low-carb or calorie-conscious diets.

They are often enriched with vitamins and minerals, such as E, B6, calcium, and iron, contributing to nutritional benefits. Benefits: Muscle Building: the protein content in protein pancakes supports muscle protein synthesis, making them a delicious and enjoyable way to fuel muscle growth and recovery.

Variety of flavors: [rotein pancakes come in various flavors and can be personalized with toppings like nut butter, fresh fruits, or chocolate chips, offering a wide range of taste options. Satiety: the combination of protein and healthy fats in protein pancakes helps control hunger and keeps individuals full, making them a satisfying and filling snack.

Nutritional benefits: protein pancakes provide essential nutrients, supporting overall health and well-being. Versatility: protein pancakes can be made using different protein sources and flour alternatives, making them adaptable to various dietary preferences.

Practical Applications: Breakfast option: enjoy protein pancakes as a nutritious and energizing breakfast, providing a protein-packed start to the day. Post-workout meal: consume protein pancakes after exercise to replenish protein stores and support muscle recovery. Snack alternative: protein pancakes can be a filling and tasty snack between meals.

A handful of nuts or a serving of 30 gm roughly contains gm of protein plus other essential nutrients. How to Use: You can just dry roast or preferably soak them overnight to reap more benefits and improve digestibility. You can combine them with fruit, milk, yogurt or seeds too. This fusion makes it an exceptional source of protein, fibre, healthy fats and other vital nutrients.

Plus, to make it even more tasty and crunchy, you can add some dried fruits such as prunes, raisins, apricots etc. These homemade mixes are easy to make, store, grab and munch for that post-lunch peckish. How to Use: All you need to do is take a handful of the super-mix and enjoy your yummy yet healthy and fulfilling treat.

Hummus is a delicious, wholesome and traditional middle eastern dip or spread made from chickpeas. It also has olive oil, tahini, lemon and spices for that flavorful bite. You can accompany this dip with a variety of food. A serving of 30 gm hummus provides about 90 calories, 2 gm protein, and 3 gm carbs.

It is also a rich source of magnesium, iron and folate. How to Use: You can use it as a spread on whole-grain pita bread, chips or crackers.

However, it goes best with veggies like cucumber, carrot sticks, radish, bell pepper, broccoli etc. Low-fat cheese is a great option for an evening snack. For cheese, string or portioned cheese are better as they have a controlled portion size.

Each serving 1 stick, oz or 28 gm provides you with approx 7 gm of protein and a good amount of calcium. Some varieties of cheese such as blue cheese, mozzarella, feta, parmesan, swiss and cheddar are comparatively healthier options.

Moderate amounts of cheese can help you shed extra kilos, improve bone health and immunity and prevent heart disease. How to Use: You can spread it over your whole grain cracker or bread.

You can also deck up your boring salad with fresh feta or parmesan cheese. Beans and legumes are commonly eaten plant-based protein sources worldwide. The most common examples in this category are chickpeas garbanzo , green gram, peas, kidney beans, black beans, pinto or navy beans. A cup cooked from this category yields you approx gm of protein depending on the option and is also a great source of complex carbs, fiber, B vitamins, Iron, copper, manganese, zinc and magnesium.

They are affordable, fulfilling, easy to cook and have numerous health benefits from weight management to better digestion to blood sugar regulation. How to Use: You can either roast, boil, cook, sprout, bake or air-fry them.

Cottage cheese has a mild flavor and smooth and creamy texture. One serving of ½ cup gm gives you around 12 gm of protein, 4 gm carbs and 90 mg of calcium. Cottage cheese is high in protein and low in calories, this combination can aid weight loss, increase muscle gain, prevent insulin resistance and promote bone strength.

How to Use: You can use it in salads, baked goods, wraps or on toast as a filling. You can also blend it into smoothies or simply eat it in grilled or roasted form. Tofu is a curd made with soybean pressed into solid cubes.

Whereas, tempeh is a probiotic-rich fermented product. Both are among the best protein sources for vegans and vegetarians. A 3 oz or 84 gm firm serving of tofu gives you approximately 9 gm of protein, 4 gm of fat, and 2 gm of carbs. Owing to its compact nature, tempeh contains almost double or more nutrients as compared to tofu.

These soy products are great sources of iron and calcium and low in calories which makes them a perfect and filling snack to be enjoyed in every type of diet. How to Use: These soy foods are easy to make, nutritious and versatile and can be eaten in a variety of ways by adding veggies, fruits, eggs, nuts, cereals etc.

Seeds are super healthy as they contain nutrition to support a new life plant. They are an excellent source of many nutrients such as plant protein, complex carbs, healthy fat, vitamins, minerals, fiber and powerful antioxidants. The beneficial compounds in seeds can improve certain health conditions such as blood sugars, blood pressure and cholesterol.

They are also good for your skin and digestive health. How to Use: You can either soak them overnight or dry roast them on low flame and stock them for future use. You can also sprinkle them over your salads, cereals, and smoothies.

It is the easiest and yummiest way to consume a remarkable amount of protein. But all bars are not the same, most readymade bars contain added sugars, unhealthy ingredients and unnecessary calories.

However, you can make your personalized batch of protein-rich bars or balls with healthier alternatives and keep it handy to eliminate that evening slump. Per serving of bar or ball can give you gm or more protein depending upon the ingredients used.

How to Use: You can mix the ingredients like tahini, different seeds, nuts, protein powder, and rolled oats with natural sweeteners like apricots and dates and roll it in the shape of a ball or a bar. If you are looking for something super quick, refreshing, tasty, filling and nutritious snack, then look no further, a glass of protein smoothie or shake is your answer.

However, avoid those store-bought smoothies, as they are full of excess calories and simple sugars. Instead, you must try this delicious plant-based blend of protein and caffeine, known as Protien Coffee. It is an all-natural, low-sugar, low-carb formula that offers numerous health benefits including enhanced mental alertness, workout performance, muscle building and weight management.

Besides being the perfect post-workout choice, it also provides a quick, convenient and satisfying solution to your sluggish early evenings and those undeniable hunger pangs. Every serving nourishes you with 13 gm of high-quality protein and has the goodness of Ashwagandha and other nutrients such as iron and calcium.

How to Use: Just take a jar and fill it with your favorite milk or cold water, add Awesome Coffee protein powder and just shake!

Protein is a macronutrient, absolutely crucial to your health. From tissue repair to building immunity to providing energy, protein is the key player in the body.

Protein is the building block of life. Therefore, dividing your protein requirement into all the major meals and small snacks is imperative to build muscle and achieve your daily protein goals. Consuming protein in main meals is still feasible, however, getting good protein in the snacks could be tricky for some.

Every single option has its unique benefits, unmatchable taste and multiple ways of consumption. You can pick and choose as per your convenience, availability, preference and dietary requirements. Along with a balanced diet, consider all the aspects of a healthy lifestyle.

Here is a simple recipe for a healthy protein smoothie snack, but feel free to modify it to your preferences:. If you want to make things even easier, simply shake up one scoop of protein powder with water or a milk of your choice.

As one of the easiest snacks on this list, protein bars are perfect to grab and go or keep stashed in your car. But not all protein bars are created equal—many have loads of added sugar or artificial ingredients. Three of our favorites are RX Bar , ALOHA Bar , and think!

Keto Protein Bars. For a list of our top vegan protein bar recommendations, check out this article. Popularized as an appetizer at Japanese restaurants, edamame are young soybeans that you pop out of their shells to eat.

Edamame is a rich source of plant-based protein and they are considered the least-processed form of soy. In addition to containing 18g of protein per cup, edamame is also a great source of iron and is loaded with 8g of fiber.

You can buy refrigerated or frozen bags of edamame in most grocery stores—simply microwave them or boil them and then pop them out of the shell with your teeth or hands.

For additional flavor, many people enjoy sprinkling them with salt or dipping them in soy sauce. Each 1oz serving of cheese—typically one slice or about the size of a lipstick tube—contains about 7g of protein.

Pair 2 tablespoons of hummus with cups of sliced cucumbers, baby carrots or carrot sticks, sliced bell pepper, or sliced radishes into your hummus.

Nuts are nutritious foods to add to your daily snack routine, as they are loaded with plant-based protein, fiber, vitamin E, selenium, magnesium, and monounsaturated fat. The highest-protein nuts are peanuts, pistachios, and almonds —but you can also add cashews, pecans, walnuts, macadamia nuts, and Brazil nuts.

Although nuts are high in calories and fat, research has found that moderate nut consumption can increase satiety, lower inflammation, and reduce the risk of chronic diseases like cardiovascular disease and obesity.

A simple way to make your protein oatmeal is by combining one-half of a cup of oats with unsweetened almond milk—or milk of your choosing—and adding one scoop of protein powder.

To make it more flavorful, add berries, diced apples, peanut or almond butter, or chia seeds for extra protein. Snacks with concentrated dairy like Greek yogurt or cottage cheese and those with protein powder, like protein oats or protein shakes, also have high amounts.

In a review study published in the journal Advances in Nutrition , researchers found that high-protein snack foods have the most potential to increase satiety after meals.

High-protein, high-fiber snacks also caused reduced caloric intake at the next meal compared to when people ate high-fat, high-sugar snacks. Energy drinks and sugary snacks may be louder, sweeter, and faster-acting than natural sources of sugar, but rarely are those benefits conferred without some form of reckoning down the road.

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Save my name, email, and website in this browser for the next time I comment. Nutrition is understandably not priority one in the chaotic moments immediately following a traumatic brain injury TBI , but as soon as the patient is stable, nutrition therapy shares center stage with other key tenets of TBI rehabilitation.

Search for: Search Button. About Editorial Policy. Written by TNI Editorial Team. Published on March 1, Research-Based Article. Jump to section 15 Healthy High Protein Snacks 1. Canned Tuna and Whole-Grain Crackers 2.

Hard-Boiled Eggs 3. Meat Sticks or Jerky 4. Homemade Trail Mix 5. Cheese and Turkey Roll-Ups 6. Greek Yogurt Parfait 7. Cottage Cheese and Fruit 8. Celery and Nut Butter 9. Easy Protein Smoothie Healthy Protein Bars Edamame Cheese and Crackers Hummus and Veggies Mixed Nuts Protein Oatmeal High Protein Snacks FAQs Key Takeaways.

What Snack is Highest in Protein?