The difference between a snack that has staying power and one that leaves you hungry an hour later is Protein. This nutrient slows digestion and keeps blood sugars steady.
Here are some healthy snack ideas for people who are unable to eat enough at mealtime’s to get adequate amount of protein and maintain that muscle mass.
Protein: 20 grams per 5-ounce serving
A single-serving container of nonfat cottage cheese boasts 3 grams more protein than a typical serving of Greek yogurt and it gives you 125 milligrams of calcium.
Hard boiled Eggs
Protein: 6 grams per egg
Eggs are a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the egg gives you a hearty dose of vitamin D and vitamin B-12. Convenience and grocery stores sell hardboiled eggs in packages of two, so they’re great when traveling or when you are too tired.
Protein: 8 grams per 1.15-ounce pack
A single-serving portion of peanut butter contains 190 calories and is made with just peanuts and palm fruit oil—no added sugars, eat with an apple or a banana, to up the antioxidants and fiber.
Protein: 6 to 8 grams per serving
Personal packages of cheese like Mini Babybel wheels or Sargento sticks are great; they’re individually wrapped for easy portability. The portion is small enough and can be had with a fruit.
Single serve oatmeal packets
Protein: About 4 grams per packet or cup
Just add hot water, stir, and you’ve got a warm bowl of protein- and fiber-packed oats in minutes. Slice a banana, some berries or add walnuts or almonds. To increase protein content make the oats with milk.
Protein: 8 grams per half cup
In addition to protein, a 90-calorie microwave package of edamame (soybeans in their pods) supplies 3 grams of fiber. One serving of dry roasted edamame has even more protein: 14 grams.
Protein: 7 grams per quarter-cup serving
These beans offer 5 grams each of protein and fiber. Better yet, a daily serving of dietary pulses like chickpeas (as well as beans, lentils, and peas) can lower LDL cholesterol levels. Make your own by mixing rinsed and drained chickpeas in a bowl with olive oil and your choice of spices, like chili powder, cumin, salt, and pepper and then baking them in an oven preheated to 425 degrees for about 45 minutes.