High Protein Snacks for Weight Loss
The key to successful weight loss and weight maintenance isn’t about how much you can restrict your diet; it’s about finding the right balance of healthy foods that allows you to reach your goal without feeling deprived. To help you get started, here are nine high-protein snacks for weight loss that won’t leave you hungry but will still help keep the pounds off.
1. Greek Yogurt With Berries
Greek yogurt makes a healthy snack when you’re trying to lose weight. It’s high in protein and low in calories, which will help keep your hunger at bay. Add some fresh berries, a tablespoon of peanut butter or 1/2 cup of granola on top and it becomes an even more substantial snack that can hold you over until lunchtime.
2. Peanut Butter With Apple Slices
Research has shown that apples make a superfood pair with peanut butter, making it a weight-loss snack you can feel good about eating. All you need is an apple, two tablespoons of peanut butter, and two tablespoons of honey if you have a sweet tooth; mix well and enjoy! If apples aren’t your thing, try bananas with almond butter or a natural crunchy protein bar. These high-protein snacks will keep you fuller longer.
3. Hummus and Veggies
No list of high-protein snacks would be complete without hummus. Try serving it with carrots, celery, and cucumber slices. Or make chips by spreading a layer of hummus on whole-grain crackers and sprinkling them with black pepper.
For additional protein, try pairing either one (or both) with plain Greek yogurt. Choose plain Greek yogurt over flavored varieties, which have added sugar that you don’t need—particularly when you’re watching your weight.
4. Tuna
Tuna contains a whopping 30 grams of protein per can. It’s also rich in omega-3 fatty acids, an important component of a healthy diet. Tuna also offers many other nutrients that make it ideal as a weight-loss snack—it’s loaded with vitamins B6 and B12, magnesium, potassium, phosphorus, and selenium. Each small can is just 60 calories.
5. Almonds
These are one of my favorite snacks. They’re a great source of fiber, protein, and vitamin E. They also contain monounsaturated fat, which helps promote heart health. I love them plain, but you can add sea salt to give them a boost! Just be sure to choose plain almonds (or raw ones) instead of roasted ones as they tend to have more calories and fewer nutrients that way.
6. Cottage Cheese and Fruits
One of the best high-protein snacks is cottage cheese. This can be served with an assortment of fresh fruits, which are low in calories and provide vitamins and minerals. Cottage cheese is a good source of calcium and vitamin D and is easy to carry in a lunch bag. It has just about 200 calories per serving. Fruits like berries, apples, bananas, and oranges also work well as healthy weight loss snacks or as part of a meal replacement diet plan.
7. Pumpkin Seeds
With more than 8 grams of protein per 1-ounce serving, pumpkin seeds can help curb hunger and keep you feeling full. Because they’re high in protein, fatty acids, and fiber, these seeds are also a powerful tool in weight loss. Pumpkin seeds are recommended when you want to snack on something crunchy. They’re best eaten raw so they don’t lose their crunchiness. Sprinkle them over salads or veggies, or eat them straight out of your hand! A handful is enough to get you about 10% toward your protein goal for the day.
8. Chia Pudding
An easy, healthy snack you can whip up quickly is chia pudding. Just add chia seeds to coconut milk and let it sit in your fridge overnight. It will solidify into a tapioca-like consistency, perfect for blending with fresh fruit, nuts, or other toppings of your choice! Chia seeds are high in fiber, protein, and omega-3 fatty acids. This makes them an ideal snack to curb hunger throughout your day or after a workout.
9. Hard-boiled Eggs
An egg is filled with 6 grams of protein, some healthy fats, and vitamins. All of these nutrients make hard-boiled eggs a snack that will keep you feeling full all afternoon. They’re also portable, so you can enjoy them in your car or your office! Best of all, they’re inexpensive and incredibly easy to prepare.
The most important thing to know about protein is that it helps you feel fuller, longer. It does so by slowing down digestion and limiting your body’s ability to absorb fat. Protein also plays a crucial role in building lean muscle mass, increases your metabolism, and allows you to burn more calories throughout the day.
