In this article, we will discuss high protein snacks and foods high in protein. Protein is one of the most important compounds our body needs for a lot of important body functions and for the well-being of our muscles. Especially people who work out regularly know the importance of protein for healthy upkeep of all the muscles in our body. Protein also helps a lot in maintaining good skin and hair for the longest time. If you take an adequate quantity of high protein snacks in your diet, it will help to enjoy a good dose of protein and will help you to take protein in the best way in your diet.
Foods high in protein not only help us with a good supply of protein, but also supply us with a lot of essential nutrients. These foods should be taken according to the recommended daily value as an excess of them can do more harm than good. It is essential to note here that the recommended daily value of protein for everyone may be different вЂ“ be it men, women or children.В Eating these foods high in protein is more beneficial than taking protein supplements on any given day.
High Protein Snacks: Know More
Proteins are important nutrient components that are made of essential and non-essential amino acids that provide energy to the body. Proteins also help fight infections by boosting our immune system. A protein deficiency can lead to loss of muscle tissues, a weak heart, weak immunity and even death in extreme cases. These proteins are also required for important body functions like digestion, metabolism and circulation. In other words, proteins are the fundamental components of all living cells. Pregnant and lactating women require 70grams of protein per day while active and elderly people require more than 0.8grams per kilogram of protein.
High protein snacks are an ideal thing to include in your diet if you want to take the essential dose of protein and at the same time enjoy what you are eating. These help to give you the taste you want besides supplying you with a good dose of protein.
High Protein Snacks:
Greek Yogurt Parfait
Greek yogurt is an ideal healthy and high-protein snack, with 20 grams of protein per one-cup serving (224 grams). To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with granola and mixed berries in layers. It is not just a good source of protein, but extremely rich in calcium as well, which is the most important for healthy bones.
The addition of granola to yogurt provides four more grams of protein per ounce. But precautions are needed here as the granola tends high in calories and normally people tend to overeat it as it is simply the best in taste and easy to eat. A tablespoon or two is a reasonable serving size. This parfait can be enjoyed anytime of the day. However, eating it in the first half of the day is highly recommended.
Hard-boiled eggs make a great portable high protein snack. Including these foods high in protein at breakfast would be the ideal thing to do if you want to benefit from this essential high protein snack. These eggs consist of almost every other nutrient our body needs for maintaining overall good health. One hard-boiled egg consists of six grams of protein and keeps you full for a long time besides giving you adequate energy. They are particularly high in B vitamins and trace minerals.
Eating eggs on a daily basis will help you pile on lesser calories as you feel full for a long time by having them just once a day. Sprinkling a little pepper and salt over them is a good way to eat these high protein snacks which are not just delicious but loaded with a lot of good nutrition.
Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits. These chickpeas are nutrient-dense and are a rich source of almost every other nutrient. They are particularly high in folate, iron, magnesium, phosphorus, copper and manganese. But these high protein snacks are also a good source of protein and fiber and are loved by most people around the world.
Roasting them with some basic seasonings and olive oil is one of the best ways to have them. These chickpeas may help reduce the risk of several conditions, such as heart disease, type 2 diabetes and some cancers. These foods high in protein are a powerhouse in themselves and help to benefit to our body in several ways.
Apple with Peanut Butter
The combination of these two is great. They also make for a nutrient-dense, high-protein snack that provides many health benefits. Having an apple with a spoon of peanut butter provides four grams of protein, as well as some nutrients like vitamin C and potassium. Peanut butter is good for health, but high in calories, so you must have it in moderation.
You can try and include this high protein snack in the first half of the day if you want to benefit the most from it. The fibre and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL (the вЂњgoodвЂќ) cholesterol and reduce LDL (the вЂњbadвЂќ) cholesterol and triglycerides.
Chia Seed Pudding
The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL (the вЂњgoodвЂќ) cholesterol and reduce LDL (the вЂњbadвЂќ) cholesterol and triglycerides. To make chia seed pudding, soak chia seeds in milk for a few hours until it achieves a pudding-like consistency. Then Oyo can simply add any flavor to this like vanilla, chocolates, strawberry etc. to complete this recipe. This high protein snack is delicious and healthy, in addition to being high in protein. ItвЂ™s important to know how this snack is a nutrient dense snack we should essentially consume in our diet.
There are four grams of protein in one ounce of chia seeds, and they provide some other nutrients, such as calcium, phosphorus and manganese. Snacking on chia seeds may help lower triglyceride levels, which is important for reducing the risk of heart disease. TheyвЂ™re notable for their high omega-3 fatty acid content, which provides several health benefits.
Protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet. To make a protein shake, simply combine a scoop of protein powder, a cup of milk or juice, a cup of ice and fruit, if desired. Blend them all together and carry wherever you go to give you a good dose of protein. They can be made with several types of protein powder, including whey, egg, soy and pea protein.
However, many people suggest that whey protein powder is the best to be used for this high protein snack. Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal.В A snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories
Avocado and Chicken Salad
Avocado and chicken salad is a tasty, filling and portable snack. To make this easy salad, simply combine cooked chicken breast and avocado with some seasonings and chopped veggies, such as in this recipe, which contains 22.5 grams of protein. Avocados are high in some important nutrients, including vitamin K, vitamin E, potassium and folate. The combination of protein from the chicken and healthy fats from the avocado is sure to keep you full and satisfied. This high protein snack is an ideal thing to be consumed anytime of the day, including dinner, moreover chicken and avocado make for a great combination and if you love both, then this is something you would want to eat every day.
Fruit and Nut Bars
Fruit and nut bars are a crunchy and high-protein snack that can be eaten on the go. These are one of the most common high protein snacks consumed by people all over the world which not only help to give you a good dose of protein but are loaded with taste as well. They are typically pre-packaged, which isnвЂ™t always the healthiest option. The thing here is there are many brands available in the market which donвЂ™t use sugar; instead they use natural sweeteners which are the healthier option.В Almost all of these bars contain between 5вЂ“10 grams of protein, in addition to lots of fiber and omega-3 fatty acids.
A lentil salad is a great snack and itвЂ™s highly nutritious and a great plant-based source of protein. To make lentil salad, combine cooked lentils with chopped veggies, spices and a dressing of your choice. When these all come together, they help in promoting fullness, and consuming them regularly may be helpful incontrolling diabetes and reducing the risk of heart disease and some types of cancer. One cup of this high protein snack provides 18 grams of protein, along with high amounts of iron, folate and manganese. The specific type of fiber found in lentils may promote a healthy gut because it helps feed the good bacteria in your colon.
Pumpkin seeds are a rich source of zinc and one of the best foods high in zinc to be included in your diet. They also provide other benefits to the body like helping you sleep better at night, giving you a dose of omega 3 fatty acids, and keeping your blood sugar levels looking good. Besides this zinc also has excellent anti inflammatory properties and has been known to help in a number of inflammations that may occur in the body.
Oats are high in protein and loaded with many vitamins and minerals. In addition, they provide 16% of your recommended daily fiber intake. To make overnight oatmeal, mix a 1/2 cup of milk with a 1/2 cup of oats, for extra flavor, add some peanut butter, chia seeds or fruit, like in this recipe. Keep it overnight in an airtight container so that itвЂ™s best to be consumed the next day in your breakfast. This high protein snack is easy to make, portable and very nutritious. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later on in the day. Oats result in greater fullness and a reduced desire to eat, compared to ready-to-eat cereal with the same amount of calories because of the high content of fiber and protein in them.
Hummus and Veggies
Hummus is made from cooked and mashed chickpeas that are blended with tahini or olive oil, then used as a dip or spread. You can simply pack this all in the container by putting some veggies along with a topping of hummus whenever you are out on your tasks. This high protein snack is just best to be consumed anytime of the day. It is not just light and delicious, but helps to give you a good dose of nutrients too. Veggies are a fantastic, high-nutrient food to pair with hummus. And you can add any kind of veggies that you like here вЂ“ broccoli, carrots, cucumber, cauliflower, etc. A Serving of 1/3-cup (113 grams) contains 6.5 grams of protein, making it a filling snack thatвЂ™s also high in many other nutrients
Edamame are immature soybeans that are still in the pod. ItвЂ™s amazing to know that just one cup here gives you 17 grams of protein, 52% of your daily need for vitamin K and over 100% of your daily need for folate. To enhance the flavor of edamame, add spices and seasonings of your choice. This high protein snack is also high in vitamins and minerals, and makes for a quick and easy snack. Typically, edamame serves as a steamed dish. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go, easy isnвЂ™t it?
Tuna Salad on Crackers
Tuna is loaded with protein and makes a very healthy and convenient snack. Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids. One cup contains an impressive 39 grams of protein, making it extra filling. To make a high protein snack out of this, simply place the tuna along with some chopped veggies on any kind of biscuit base or cracker and simply enjoy it as a snack every given day.
The above high protein snacks are the best combination of snacks you can consume any given day. These not only give you an essential dose of protein, but also help in a lot of ways, consuming them is so easyВ by giving you a lot of flavors in the mouth. Simply enjoy these foods high in protein without a hassle, they are really easy to make and extremely healthy too.