30 protein-rich snacks that are healthy and portable

When you live a busy lifestyle, snacks can be useful when hunger strikes you and you do not have time to prepare a meal.

However, many of the snacks available today are high in refined carbohydrates and sugar, which can make you feel dissatisfied and anxious to eat more.

The key is to make sure your snacks are nutritious and contain protein.

The protein promotes fullness because it signals the release of hormones that suppress appetite, delay digestion and stabilize blood sugar levels (1, 2, 3, 4).

Here are 30 high protein snacks that are healthy and portable, so you can enjoy them even when you're traveling.

1. Jerky

Jerky is a meat that has been cut out of fat, cut into strips and dried. It is an excellent and convenient snack.

It is very high in protein, which contains an impressive 9 grams per ounce (28 grams) (5).

Beef, chicken, turkey and salmon often become dried meat. It can be found in most grocery stores, but keep in mind that versions bought in stores are usually high in added sugar and artificial ingredients.

The best you can do is make your own jerky, using only meat and some condiments.

2. Trail Mix

Trail Mix is ​​a combination of nuts and nuts that is sometimes combined with chocolate and grains. It is a good source of protein, since it provides eight grams in a two-ounce serving (6).

You can increase the amount of protein in the dried fruit mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts such as walnuts or cashews (7, 8, 9, 10).

The dried fruits and nuts in the trail mix make it very high in calories, so it is important not to eat too much at once. A handful is a reasonable portion.

3. Turkey rolls

The turkey roll-ups are a delicious and nutritious protein-rich sandwich consisting of cheese and vegetables wrapped in slices of turkey breast.

They are essentially a sandwich without the bread.

High-protein and low-carbohydrate snacks, such as turkey rolls, have been shown to improve blood sugar levels, which is an important factor for appetite regulation (11, 12, 13).

You can make roll-ups by placing four slices of turkey breast on a plate and then sprinkling each with a teaspoon of cream cheese. Place a pickle or a strip of cucumber and a slice of tomato on the turkey and roll them to wrap them.

Each wrap provides approximately five grams of turkey and cheese protein, as well as some additional nutrients and tomato and cucumber fiber.

4. Greek yogurt parfait

Greek yogurt is a healthy, protein-rich sandwich with 20 grams of protein per one-cup serving (224 grams). It has been shown to be more abundant than yogurts with lower protein content (14, 15).

In addition to being a great source of protein, Greek yogurt also has a high calcium content, which is important for bone health (16).

To make the yogurt even more delicious and abundant, you can make a parfait by combining a cup of yogurt with granola and berries mixed in layers.

The addition of granola to yogurt provides four more grams of protein per ounce. However, keep in mind the amount you use, since granola is high in calories and easy to overeat. A spoonful or two is a reasonable serving size (17).

5. Vegetables and Yogurt Dip

Vegetables are great for sandwiches, but they are not very high in protein alone. You can increase your protein intake by pairing them with yogurt sauce.

Yogurt sauce is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. To get more protein, it is better to use Greek yogurt, which contains almost twice as much protein as normal yogurt (18, 14).

For your convenience, prepare a batch of yogurt in advance and distribute it in containers the size of a snack so you can take it when you need it.

6. Tuna

Tuna is full of protein and it is a very healthy and convenient sandwich. One cup contains 39 impressive grams of protein, which makes it extra (19).

In addition, tuna is rich in other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids (19).

7. Hard Eggs

The eggs are undoubtedly healthy, and consist of almost all the nutrients that your body needs. They are particularly high in B vitamins and trace minerals (20).

In addition to being nutritious, they are also versatile. Hard-boiled eggs are a great portable snack.

A hard-boiled egg consists of six grams of protein, which will keep you full and satisfied until your next meal. Its properties that promote fullness can also reduce the amount of calories you consume later (20, 21).

8. Celery sticks with peanut butter

The celery sticks are spread with one or two tablespoons of peanut butter to make a delicious and easy snack. They contain a decent amount of protein from peanut butter, which provides 4 grams of protein per tablespoon (32 grams) (22).

Peanut butter and peanuts are known to help you feel full, and have been shown to promote feelings of fullness when eaten between meals (23, 24).

One study found that peanut butter is more abundant than whole walnuts, such as almonds or chestnuts (23).

9. Unbaked energy bites

Energy bites are a delicious and protein-rich snack that is made by combining a variety of ingredients, such as nut butter, oats and seeds, and then rolling them into balls.

The best part of the energy bites is that they do not require cooking. You can prepare a batch in advance to have a snack available when you need to take one and that's it.

Here is a recipe for energy bites from peanut butter, which provide five grams of protein per serving.

10. Slices of cheese

The cheese is incredibly healthy and plentiful, as well as being a quick and easy snack. It is an excellent source of calcium, phosphorus and selenium, and contains small amounts of many other nutrients (25).

In addition, cheese is rich in proteins. Only one slice of cheddar cheese provides seven grams, which can help suppress appetite (25, 26).

In one study in overweight men, calorie intake decreased by 9% after consuming cheese for a snack (26).

Another study found that children who ate a combination of cheese and vegetables as a sandwich needed significantly fewer calories to fill, compared to those who ate potato chips (27).

A reasonable serving size for the cheese is about 1 to 2 ounces (28 to 57 grams). Since it contains a significant amount of calories, it is best to consume it in moderation.

11. Handful of almonds.

Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.

An ounce of almonds provides six grams of protein, plus high amounts of vitamin E, riboflavin, trace minerals and healthy fats (28).

Taking almond snacks regularly is associated with many other health benefits and can even help you control your weight (29, 30).

Almonds are also high in calories, so it is important to maintain the recommended serving size. A handful is about 22 almonds.

12. Roasted chickpeas

Chickpeas or chickpeas are a legume with an impressive profile of nutrients. They are also an excellent source of protein and fiber.

A serving of half a cup (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost all vitamins and minerals. They are particularly high in folate, iron, magnesium, phosphorus, copper and manganese (31).

The combination of fiber and nutrients in chickpeas can help reduce the risk of several conditions, such as heart disease, type 2 diabetes and some types of cancer (32).

A tasty way to prepare chickpeas for a snack is to roast them with some basic condiments and olive oil. The roasted chickpeas are crispy and portable, so you can take them with you and enjoy them when your hunger strikes.

13. Hummus and vegetables

The hummus is made with cooked and pureed chickpeas that are mixed with tahini or olive oil, and then used to wet or spread.

A portion of 1/3 cup (113 grams) contains 6.5 grams of protein, which makes it a filling snack that also contains many other nutrients (33).

Vegetables are a fantastic food, rich in nutrients, to combine with hummus. To enjoy this sandwich while traveling, simply place some carrot sticks or celery vertically in a portable container with hummus on the bottom.

14. Cottage cheese

Cottage cheese is known to be high in protein. It's a filling sandwich that you can eat on the fly.

There are 14 grams of protein in half a cup (113 grams) of cottage cheese, which ends up being 69% of its total calorie content (34).

Cottage cheese is also a good source of other important nutrients, such as calcium, phosphorus, selenium, vitamin B12 and riboflavin (34).

You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.

15. Apple With Peanut Butter

Apples and peanut butter have a great flavor together, and they are also a nutrient-rich, high-protein snack that provides many health benefits.

Fiber and antioxidants in apples can improve intestinal health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL (the "good") cholesterol and reduce LDL cholesterol and triglycerides ( the "bad") (35, 36, 37, 29).

Despite the positive effects that peanut butter can have on your health, it is quite high in calories, so it is best to consume it in moderation.

A sandwich from a medium apple with a spoonful of peanut butter provides four grams of protein, as well as some nutrients such as vitamin C and potassium (22, 38).

16. Meat sticks

Beef sticks are an excellent snack of high protein and portable value, but it is important that you choose the right type.

The meat sticks you eat should consist of meat and salt only, and maybe some condiments. Ideally, they should be made from grass-fed beef, as it contains more healthy omega-3 fatty acids than grain-fed beef (39).

Most meat sticks contain approximately six grams of protein per ounce (28 grams) (40).

17. Protein bars

Protein bars are an easy way to consume a significant amount of protein.

They are much healthier if you prepare them on your own, since the versions purchased in the store usually have a high content of sugar and other unnecessary ingredients.

The larabares are a popular protein bar made with minimal ingredients.

You can also easily make a batch on your own by following this recipe, which uses nuts, dates and dried fruits.

18. Canned Salmon

Canned salmon is an excellent sandwich with a high protein content that can take you wherever you go. Only one ounce provides eight grams of protein and high amounts of some other nutrients, such as niacin, vitamin B12 and selenium (41).

Salmon also provides omega-3 fatty acids, which are anti-inflammatory and can reduce the risk of heart disease, depression and dementia (42, 43, 44).

You can eat canned salmon alone or add a little extra flavor with a little salt and pepper. It tastes great when combined with crackers or chopped vegetables.

19. Chia seed pudding

Chia seed pudding has become a popular appetizer in recent years, and with good reason. It is delicious and healthy, as well as being high in protein.

There are four grams of protein in an ounce of chia seeds, and they provide some other nutrients, such as calcium, phosphorus and manganese (45).

In addition, they are notable for their high content of omega-3 fatty acids, which provides several health benefits (46).

For example, chia seeds may help reduce triglyceride levels, which is important to reduce the risk of heart disease (47).

To make the chia seed pudding, soak the chia seeds in the milk for a few hours until it reaches a consistency similar to that of a pudding. Then add flavorings such as vanilla and cocoa, as in this recipe.

20. Homemade granola

Granola is a baked sandwich consisting of rolled oats, nuts and a sweetener like honey. A filling snack is prepared due to its protein content. Most types of granola provide at least four grams of protein per ounce (17).

The granola purchased in the store tends to be high in added sugar, which can be avoided by making your own granola at home. All you have to do is bake oats, dried fruits and seeds together, as in this recipe.

Although it is healthy in moderation, granola is quite high in calories. One cup provides almost 600 calories, so it's easy to overdo it. To keep your consumption under control, keep a serving size of about 1/4 cup.

21. Pumpkin seeds

Pumpkin seeds are perfect for a quick snack, and they are also high in protein and some other valuable nutrients.

An ounce of pumpkin seeds contains five grams of protein, as well as a significant amount of fiber, magnesium, zinc and polyunsaturated fatty acids. They also provide antioxidants to fight diseases, such as vitamin E and carotenoids (48).

Some evidence suggests that eating pumpkin seeds can help prevent certain cancers, and their healthy fat content can benefit heart health (49, 50).

In addition, its protein and fiber content makes it an excellent snack to control hunger until you can eat a full meal. They can be eaten raw or they can be roasted with some spices. An appropriate portion size is about 1/4 cup.

22. Nut Butter

The nut butter is perfect for when you need a quick and portable snack with high protein content.

In the USA UU., You can find packages of nut butter of a single portion. These are often found in the walnut butter section or on the payment routes of many grocery stores.

A common brand is that of Justin, who offers peanut butter, almond butter and hazelnut butter. Their packets of peanut butter contain eight grams of protein and are made with only two ingredients: roasted peanuts and palm oil.

Walnut butters are very rich in nutrients, as they provide a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus and trace minerals (22, 51).

23. Protein Smoothies

While getting protein from whole-food sources is ideal, protein shakes are an easy-to-prepare snack that contains some proteins and other nutrients in your diet.

They can be made with various types of protein powder, including whey, egg, soy and pea protein.

Whey protein, in particular, can be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a snack lower in protein (12, 52).

In another study, a yogurt sandwich with added whey protein reduced the appetite more than a snack rich in carbohydrates with the same amount of calories (53).

In general, a tablespoon of protein powder provides approximately 20 grams of protein, which will surely keep you satisfied until your next meal (54).

To make a protein shake, simply combine a tablespoon of protein powder, a cup of milk or juice, a cup of ice and fruit, if desired. Then pour it in a portable container so you can take it wherever you go.

24. Edamame

The edamame are immature soybeans that are still in the pod. They are high in protein, vitamins and minerals, and are a quick and easy snack.

One cup of edamame provides some of the nutrients you need, including 17 grams of protein, 52% of your daily need for vitamin K, and more than 100% of your daily need for folic acid (55).

Typically, the edamame is served as a steamed dish. Many stores offer precooked and frozen varieties that must be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it while traveling.

To enhance the flavor of edamame, add spices and seasonings of your choice.

25. Avocado and Chicken Salad

The avocado and chicken salad is a tasty, stuffed and portable sandwich. The combination of chicken protein and healthy avocado fats will surely keep you satisfied and satisfied.

In addition, avocados are rich in some important nutrients, such as vitamin K, vitamin E, potassium and folate (56).

To make this salad easy, simply combine cooked chicken breast and avocado with some seasonings and chopped vegetables, as in this recipe, which contains 22.5 grams of protein.

26. Fruits and nuts bars

Fruit and nut bars are a crispy, protein-rich sandwich that can be eaten anywhere.

Usually, they are pre-packed, which is not always the healthiest option. However, some brands use natural ingredients without added sugars.

KIND Plus bars are a great option in the United States. They are known to use simple ingredients such as nuts, dried fruits and oats in their products.

Most KIND Plus bars contain between 5 and 10 grams of protein, plus lots of fiber and omega-3 fatty acids.

27. Lentil Salad

A lentil salad is a great appetizer. It is highly nutritious and a great source of protein of vegetable origin. In fact, one cup provides 18 grams of protein, along with high amounts of iron, folic acid and manganese (57).

In addition, lentils provide more than 50% of the recommended daily fiber intake. The specific type of fiber found in lentils can promote a healthy bowel because it helps feed the good bacteria in your colon (58).

The combination of protein, fiber and carbohydrates in lentils is especially useful for promoting fullness, and regular consumption may be useful in controlling diabetes and reducing the risk of heart disease and some types of cancer (59, 60, 61).

To make a lentil salad, combine the cooked lentils with chopped vegetables, spices and a dressing of your choice. It tastes very good when it is covered with balsamic vinegar and olive oil, as in this recipe.

28. Oats during the night

Oatmeal during the night is easy to make, portable and very nutritious.

Oats are high in protein and loaded with many vitamins and minerals. In addition, a serving of 234 grams provides 16% of the recommended daily fiber intake (62).

Oats have been shown to promote fullness in several studies. This is probably due to the combination of healthy fiber and protein (63, 64, 65).

In one study, oatmeal resulted in greater fullness and a reduced desire to eat, compared to ready-to-eat cereal with the same amount of calories (63).

Another study compared perceived hunger and food intake after consuming oatmeal or oranges. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later in the day (65).

To make oatmeal overnight, mix 1/2 cup of milk with 1/2 cup of oatmeal. For extra flavor, add a little peanut butter, chia seeds or fruit, as in this recipe. Place them in a covered jar overnight and they will be ready to enjoy them as a healthy snack the next day.

29. Egg Muffins

Egg muffins are a super healthy sandwich with lots of protein.

They are made by mixing eggs with vegetables and seasonings, pouring the mixture into a muffin pan and then baking the muffins.

They are also very convenient, as they can be eaten cold or hot. You can increase your nutrient content by preparing them with vegetables and adding more protein by adding one or two tablespoons of cheese.

This egg muffin recipe combines eggs with broccoli, onions and peppers.

30. cheese popcorn with cheese

Popcorn is a popular and healthy snack that provides some B vitamins, magnesium, phosphorus, zinc and manganese. It also contains a significant amount of fiber, with four grams per ounce (66).

In addition, some research has shown that popcorn is a particularly intense snack. In one study, those who ate popcorn were less hungry and ate less than those who ate potato chips (67).

Despite the filling effects of popcorn, it is not incredibly high in protein alone. You can significantly increase the protein content by adding parmesan cheese, which provides 10 grams of protein per ounce (68).

To enjoy the cheese popcorn as a snack, simply combine three cups of popcorn with two tablespoons of Parmesan cheese.

Bring the message home

It is important to have snacks with high protein content when hunger strikes between meals, as they keep it full and satisfied.

While many snacks can be unhealthy, there are many portable and healthy options that you can enjoy even when you're crushed for time.

Reference: https: //www.healthline.com/nutrition/healthy-high-protein-snacks


That was 30 protein-rich snacks that are healthy and portable

That Was 30 protein-rich snacks that are healthy and portable, Hopefully it's useful and you like it.

Find more posts Related to "30 protein-rich snacks that are healthy and portable" under categories below

You are reading 30 protein-rich snacks that are healthy and portable,Url address: https://meinaustauschblog.blogspot.com/2018/02/30-protein-rich-snacks-that-are-healthy.html

No comments:

Post a Comment

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel

==[Close X]==