Portable Protein

22 Ideas for Portable, Protein Rich Snacks! untitled

1. Cottage Cheese & Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit (berries are best for weight loss)

2. Beef or Turkey Jerky: Low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly.

3. Mixed Nuts: The best bang for your protein bucks are almonds and pistachios. But watch the amount since they are high in fat; about 15 – 20 is adequate for a snack.
4. Pumpkin Seeds: Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!

5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack.

6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of low-fat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

7. Nut Butter Boat: Try loading a few celery sticks with 1 tablespoon of any nut butter. If you’re not a fan of celery, try scooping out the middle of an apple and fill that instead.

8. Mini Bean-and-Cheese Quesadilla: Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.

9. Shake It Up: The combinations are endless with protein shakes. Try a “Protein Creamsicle” — 1 scoop vanilla whey protein powder, 1/2 cup orange juice, and 1 cup ice blended until smooth —and the “Star-buffs Shake” — 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended.

10. Easy Oatmeal Raisin Cookie: In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (any type), 1 egg white, ¼ teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

11. Tofu Sticks: When sliced into sticks and baked, firm (and smoked) tofu can make a great snack food, especially if it’s served with a side of homemade tomato or teriyaki dipping sauce.

12. Edamame Poppers: One cup of the pods offers about 17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.

13. Hummus Dippers: Put 2 tablespoons of a favorite hummus in the bottom of a container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

14. Banana Nutter: Top a rice cake (brown rice for extra fiber points) with 2 tablespoons of your favorite nut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits.

15. Silver Dollar Protein Pancakes: Mix 4 egg whites, ½ cup of rolled oats, ½ cup of low-fat cottage cheese, ⅛ teaspoon of baking powder, and ½ teaspoon of pure vanilla extract. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries.

16. Pumpkin Pie Parfait: Top ½ cup plain Greek yogurt with 2 T. of pumpkin puree (canned), 1 T. pecans and a dash of cinnamon and stevia.

17. Grape-and-Cheese Sticks: Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces, equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy delicious).

18. A Little Lentil: Lentils are great protein-packed legumes. Trader Joe’s sells boxes of already cooked lentils. ½ cup has 120 calories, 9 grams of protein and no fat.

19. Perfect Little Parfait: Top ½ cup nonfat Greek yogurt with a handful of fruit, a drizzle of honey and 2 T. of toasted oats.

20. Gobble, Gobble: Fill a small pita with 2 slices of roasted turkey, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard.

21. Overnight Choco-Oats: In a container with a secure lid, mix ½ cup oats, 1 cup almond milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight.

22. Blueberry Flax Microwave Muffins: Making muffins from scratch each morning is easier than you might think. Mix ¼ cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.
Eat Your Protein! Build Muscle! Burn Fat!
Namaste, Daisy


About Daisy

My passion is to inspire women to realize their potential and get the body they really want through fitness, yoga and nutrition.
This entry was posted in Blog, General, Nutrition. Bookmark the permalink.