The post will look at 5 protein snack ideas that will help you reach your protein intake for the day. The post will not be using protein shakes for any of the ideas ,but items that would be found in most everyday kitchens or easily sourced in your local supermarket.
1. Greek Yogurt and Granola Bowl
The first option on the list is 0% Greek yogurt , granola and honey. Like most items there will be a slight variation on the exact macros when you compare different brands . But the low fat brand I use (Milbona) will have 6.8g of protein per 100g of yougurt, you can then add in a serving of granola which is said to be 45g but depending on your own goals you may have to lower this. The protein amount for a 45g serving comes to 4g but do be aware that there is roughly 200 calories in this serving amount.To finish this off don’t be afraid to add a little bit of honey, its not a source of protein but adds a great taste and we’re all about getting that balance. A great dessert option when looking to loss weight.
The snack total will come to around 21g of protein if you use 250 grams of yogurt and 45 grams of granola and 15 grams of honey. Coming to 400 calories if you’re watching weight you can simply reduce the granola amount.
2. Ham and Cheese Toastie
The next item on our list of protein snack ideas is an all time classic the ham and cheese toastie. This seems to get neglected a lot, because done as normal it can have a lot of calories due to using the wrong options. Start with the bread depending on your own goal to lose weight or gain muscle you want to keep an eye on your pan. Cutting season use a loaf that is only 60 calories on average Brennanas be good panis a good option as it also offers 2.7g of protein per slice.When bulking up you can treat yourself to a nice bloomer this loaf is a lot higher in calories averaging 120 calories per slice but can have 5g of protein for each slice. Next it’s your main protein source lets not complicate this any brand will do for this. Each slice of ham gives us 4g of protein so depending on your requirements of protein you can be the judge on how many slices you have. Finally it’s the star of the show and whether your bulking or cutting I would say always use a low calorie cheese if you can find a good one. A good ball park is no higher than 60 calories a slice .Giving you roughly 5.5g of protein and 4.4g of fat. You may have noticed I haven’t mentioned butter but trust me when you toast the ham and cheese sandwich you won’t miss the butter.
The protein will come to around 23g when cutting and little bit higher when bulking but 23g for something that takes about 2 minutes to make you can’t argue with. For me it’s an ideal protein snack idea.
s the next idea on our list. Unlike the earlier options this is where you can get creative as this option is something you can do when you have a little bit more time during the day. Lidl or Aldi can be options for sourcing your meat for the tapas you know yourself they have a range of different types of hams. If you wanted a suggestion try their Spanish serrano ham 100g comes to 232 calories with 30g of protein and can be a great snack when brought together with a few more items like, olives, cheese ,grapes, chorizo, bread etc. Always prepare with your fitness goals in mind if your looking to lose weight maybe leave out certain items that maybe high in fat. But it truly can be nice protein snack idea that you can use when you have friends or family around .Always remember never neglect the foods you like it’s all about that balance.
4. Cottage Cheese and Crackers
Like most other items on this list will be going for the low fat option. There’s no need for that full fat garbage. This is something that can be whipped up in seconds and is ideal for those hours after lunch when you feel a little bit of craving coming on. A small bit of cottage cheese on a cracker is great protein snack idea that will help you hit that protein target at the end of day. Depending on brand per 100g you can expect 16g of protein and only 66 calories which is such a great source of calories whether your bulking or cutting. Then simply top it off with 2 or 3 Ryvita crisp bread crackers . Each cracker has only 1g of protein but every little counts and with 35 Calories you can’t go wrong.
The snack total comes to roughly 20g of protein and has only 170 calories with 3 crackers and 100g of cottage cheese ,this is a protein snack idea that everyone could get into their plan.
5. Tuna Salad
Last on our list of protein snack ideas is a simple tuna salad. It really doesn’t take much to put this all together . Are protein source is canned tuna, with 1 can (normally 120g ) coming to 27g of protein is going to be a great way of hitting that protein requirement for the day. For the salad you can get inventive but for me a nice cucumber salad normally goes well with tuna . If you haven’t given this a try I would really recommend that you give it a go . Perfect for a midday snack and with the canned tuna only coming to 120 calories it really leaves you room to have extra calories later on in the day when you may crave them most.
I really hope this makes it easier for you when trying to hit your protein target for the day and that you found some of these protein snack ideas useful . If so please check out our meal plans were anyone of these can be part of your customized meal plan. The meal plans can be found at http://www.balancedfitnessclub.com .