On The Go High Protein Snacks For Fitness and Weight Loss

One of the easiest ways to fix  your slow  metabolism and lose more weight without being hungry is to eat more protein. Here at Fitness St Pete I Tierra Verde Fitness we recommend 30% of our member’s daily intake come from protein.  You can check out more about that on this blog post where I discuss your secret fat loss weapon.  This small change will be one of the biggest game changers in losing weight, increasing energy and reshaping your body without being hungry.

Often times, that’s easier said than done. One of the things I hear most often from our clients is “Okay, Dianne, I know I need to get XYZ grams of protein in a day but HOW do I do it?”  With today’s busy and hectic schedules, it can be challenging to meet your protein requirements AND  find healthy snacks when that midday hunger hits or you are out running errands.  Today, I want to share some  simple ideas to do both so I’ve got my 9 favorite grab and go snacks and 4 additional quick and easy high protein snacks.  Most can be tossed in your purse or computer case as you head out the door.

Try swapping out your traditional carb loaded, processed snacks with these easy on-the-go ideas you can take with you anywhere and watch your energy soar and your waist line shrink!

More From Fat Loss U: How To Eliminate Carb Cravings

 

Personal Trainer Approved On The Go High Protein Snacks For Weight Loss & Energy:

• Turkey roll-ups – cheese and veggies wrapped inside slices of turkey breast.
• Hard boiled eggs
• Nitrate and sugar free beef or turkey jerky (READ INGREDIENTS. Many contain additional ingredients like sugar)
• Nuts such as cashews, almonds, pistachios, or macadamia nuts.
• Homemade trail mix
• Nut butters with celery or fruit
• Low sugar, high fiber protein bars

And My Go To Quickie At Home Snacks

• Greek yogurt with fruit or nuts
• Cottage cheese with fruit or tomatoes

My 4 Go To High Protein Snack Recipes

CHEESY CUMIN POPCORN

Popcorn is a staple for our members because it contains B vitamins, magnesium, phosphorus, zinc and manganese on top of being a great source of fiber. Better yet, FOUR cups of air or stove or air  popped popcorn is only 1 carb serving. Even better? You can easily prepare it in bulk for quick, grab and go snacks.

All of this leads to popcorn being a filling and tasty snack. In one study I read a while ago, those who ate popcorn were less hungry and ate less than those who ate potato chips.

Despite popcorn’s filling effects and other benefits it’s not incredibly high in protein on its own.

Always looking for ways to add protein and tastiness to everything our members eat, I  turned it into a high protein snack by adding 6 tbs of Parmesan cheese, which provides 2g of protein per tbs. (just be sure to factor in the fat servings. 3 tbs = 1 fat)

INGREDIENTS:

2 tbs unpopped kernals = 4 c popped
1 tbs virgin olive oil
1 tbs cumin
4 tbs Parmesan cheese

DIRECTIONS:

Heat oil and cumin in a pan
Add popcorn kernels
When popcorn starts popping, shake pan at regular intervals.
Just before kernels are fully done, add in Parmesan cheese and continue popping.
Turn off the flame when all kernels are fully done.
Stir once and serve.

PRO TIP: I make a week’s  worth at a time and portion them into zip lock bags for easy access with built in portion control.

 

 

OVERNIGHT CHERRY COCONUT CHIA PUDDING

Chia seed pudding has become one of my favorite snacks in the past couple of years. It’s delicious and healthy and can pack a powerful protein punch with the addition of a little protein powder.

Chia seeds provide nutrients like calcium, phosphorus and manganese (45) and are full of omega-3 fatty acids (good fats).

I add 1/2 scoop of protein powder to add 15g of protein per serving

(Serves 2)

INGREDIENTS:

3 tablespoons of chia seeds

1 cup coconut milk (you also can use almond or other nut milk if you’d like)
1 cup chopped cherries (frozen or fresh, your choice!)
1 tablespoon (to taste) of honey
Dash of vanilla
½ teaspoon cinnamon

DIRECTIONS:

Place all ingredients in a glass container and stir well. Cover the container and place it in the refrigerator overnight.

When it’s time to eat, place serving in a bowl and garnish with an optional teaspoon of almond slivers.

EGG MUFFINS

Egg muffins are another grab and go high protein snack that you can make in bulk because they can be stored for up to 4 days. I love them because you can eat them hot or cold. It’s also easy to increase the nutrient content and sneak in some veggies.

INGREDIENTS: 

1 tsp Sea Salt Salt
1 tsp Red Pepper flakes
1/2 tsp Olive Oil
1 cup Broccoli, chopped
1/2 Onion, chopped
1/2 whole Red Bell Pepper, chopped
8 Eggs

DIRECTIONS:

Preheat oven to 400°F.
Grease the muffin tin with olive oil.
Whisk the eggs,
Rinse and chop all vegetables into 1/4′ pieces then whisk into eggs.
Pour the mixture into tins dividing it evenly.
Sprinkle with salt and pepper.
Bake the egg muffins in the oven for 18–20 minutes.
Serve.

VANILLA ALMOND PROTEIN SMOOTHIE

INGREDIENTS:

1/2 banana

handful spinach leaves

1 ½ cups vanilla unsweetened almond milk

1 serving vanilla protein powder

1 tsp. honey (or stevia to taste)

DIRECTIONS: 

Blend the water and greens in almond milk

Add spinach, banana, protein powder and sweetener (if added) and blend to desired consistency

SOURCE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3502142/

Need a little help getting started with your Meal Prep & Planning?

Our 14 Day Rapid Results Program may be perfect for you!  You’ll get 14 Days of dietician approved food plans, the FSP Signature Fat Blasting Cookbook, 14 Day motivational and educational email series, 2 weeks of personal trainer designed workouts (in person or online) and coaching from me, personally. Just CLICK HERE for all the details.

 

Committed To Your Success and Awesomeness,

Dianne Villano – Your Personal Fitness & Transformation Expert
Fitness St. Pete I Tierra Verde Fitness

727-742-0816 P.P.S. Need Extra Accountability and Support? Come Join Us in Our FREE, Private Facebook Community St Pete & Tierra Verdes Fit Over 50 where you will be surrounded by some of our most successful clients and we get real and talk about what REALLY works when it comes to losing weight, reshaping your body and having a body you LOVE ! This is Community for St Pete and Tierra Verde residents who want to get tips, recipes and strategies for living a healthy lifestyle and learning how to eat more, train less and achieve a body they love