High Protein Snacks
DO YOU STRUGGLE TO EAT ENOUGH PROTEIN?
One of the most common questions I get is “how do I reach my protein target?”
An active adult should be eating anywhere between 1.6-2.2g of protein per kilogram of bodyweight. For example, a 70kg person eating 2g of protein per kilo = 140g protein/day. This may sound like a lot, but aiming for 30-40g of protein in each meal + 1 or 2 high protein snacks each day will easily get you across the mark.
The Recommended Daily Intake (RDI) is far too low, at 0.75g per kilogram of body weight for females and 0.84g/kg for males, which is set to prevent protein deficiency, but this is certainly not for optimal health.
Everyone needs protein. Protein is one of our three macronutrients (carbohydrates, fats and protein) and is made up of amino acids. Our requirements are based on our bodyweight in kilograms. You may be surprised by the quantity of protein in some foods, for example, one egg contains only 5-6g of protein.
Protein is essential for growth and repair, as well as regulating blood sugar, supporting our immune system and creating crucial enzymes. Our protein requirements vary based on factors such as age, sex, activity level, activity type and goals (e.g. building muscle or losing weight). For example, the elderly have higher protein requirements as they are predisposed to sarcopenia (muscle loss).
Protein plays a significant role in weight loss too, as it increases satiety which can lead to less snacking and food cravings, and it also has a higher thermic effect which means that your body uses more energy to digest protein rich meals. Protein helps increase muscle mass which also boosts our basal metabolic rate (BMR) meaning that the more muscle we have, the more food we can eat without gaining weight.
Excessive consumption of protein can overload the kidneys and liver, as well as potentially cause constipation and/or fluid imbalances.
Below are some of my favourite high protein snacks. Short on time? I’ve also included a few options that you can buy when you need something quick and convenient!
Smoked Salmon + Cottage Cheese on Rice Cakes
2 Brown Rice Cakes (I use Ceres Organics)
High Protein Cottage Cheese (I love the Barambah Organics one)
Smoked Salmon
Red onion
Season with your favourites: I love coriander, lemon juice, salt, pepper and chilli flakes
(protein content of what I used = 30g protein)
Homemade Hummus and Carrot Sticks
Blend together in a high speed food processor or blender:
1 can (400g) BPA Free Chickpeas
1 tbsp hulled tahini
Juice of one lemon
Salt to taste
1 tsp cumin seeds
Any other herbs/spices you like!
Serve with carrot sticks or your favourite vegetables/crackers
(protein content of what I used = 10g protein)
Greek Yoghurt with Protein Powder & Berries
Greek yoghurt of choice (I love Chobani or Barambah Organics)
Optional: 1/2 scoop of protein powder (I use Pranaon Protein Powder and I love the honeycomb flavour for this snack!). The protein powder adds an additional hit of protein and also flavours the plain Greek yoghurt. This is totally optional, but I personally love the sweetness it adds and makes it feel like an indulgent treat
Berries of choice: blueberries, raspberries, strawberries, etc.
Top with whatever else you like: nuts, hemp seeds, flaxseeds, cinnamon, etc. Get creative!
(protein content of what I used = 32g protein)
Smoothie Bowl
1 scoop (40g) protein powder (I use Pranaon for my smoothies too!)
1/2-1 cup of mixed frozen berries
1 tbsp flaxseeds
You can add anything else you like: collagen powder, frozen/fresh banana, frozen mango, Greek/coconut yoghurt, coconut water
(protein content of what I used = 33g protein)
My Go-To Store Bought High Protein Snacks:
Chief Nutrition Collagen Bars - 15-17g protein per bar
Beauty Food Collagen Cookies - 8.3g protein per cookie
Chief Nutrition Organic Beef Bars - 18-19g protein per bar
Chobani Fit High Protein Yoghurts - 15g protein per 170g tub
For a cheeky discount on Chief Nutrition products, add the code “THEPILLARS10” at the checkout!
Have any questions? Feel free to get in touch!
