High-protein snacks and meals

Fuel Your Body with These 10 High-Protein Snacks and Meals

Eating adequate amounts of protein is essential for maintaining a healthy, active lifestyle. Protein helps build lean muscle mass, keeps you feeling fuller for longer, and provides the body with long-lasting energy. However, many people fall short on their daily protein intake. The good news is there are lots of delicious ways to incorporate more protein into your snacks and meals!

Here are 10 nutritious high-protein snacks and meals to help you meet your daily needs:

1. Greek Yogurt Parfait

Start your morning off right with a yogurt parfait packed with protein. Layer plain nonfat Greek yogurt with fresh berries, chopped nuts, chia seeds, and a drizzle of honey. The Greek yogurt provides an impressive 17 grams of protein per serving.

2. Cheese and Crackers 

Keep it simple with part-skim mozzarella cheese sticks and whole grain crackers for an easy snack. One cheese stick has about 8 grams of protein. Pair it with whole grain crackers for some carbs and fiber.

3. Apple and Peanut Butter

Spread 2 tablespoons of peanut butter onto apple slices for a tasty snack that gives you a good dose of plant-based protein. Peanut butter has around 8 grams of protein per serving.

4. Tuna Salad Wrap 

Make a tuna salad with a 5 ounce can of tuna mixed with diced celery, onion and 2 tbsp light mayo. Stuff the protein-packed tuna salad into a whole grain wrap with lettuce and tomato for a filling lunch.

5. Cottage Cheese and Fruit

Top 1⁄2 cup of cottage cheese with berries, pineapple, banana or other fruits you love. Cottage cheese is rich in casein protein with about 14 grams per serving.

6. Protein Oatmeal  

Cook oatmeal with milk instead of water and stir in 1 scoop of vanilla protein powder along with chopped nuts, peanut butter or Greek yogurt for extra protein.

7. Veggie and Hummus Wrap 

Spread hummus onto a whole wheat tortilla, add sliced veggies and roll up for an easy vegetarian wrap. The chickpeas in hummus provide about 7 grams protein per serving.

8. Steak and Sweet Potato 

A perfect dinner - pan-seared steak served with roasted or mashed sweet potatoes. A 6 ounce sirloin steak packs around 40 grams of protein.

9. Burrito Bowl

Build a burrito bowl with brown rice, black beans, salsa, corn, guacamole and shredded cheese for a satisfying meal. The rice and beans together contain 12-15 grams protein.

10. Protein Smoothie

Blend 1 scoop protein powder with 1 cup milk or yogurt, 1⁄2 banana, a handful of spinach and 1 tbsp nut butter for a 20+ gram protein smoothie you can take on-the-go!

Getting enough protein each day is crucial for feeling your best. Aim to incorporate high-protein foods into snacks and meals throughout your day to keep your body fueled. Try out these tasty options to meet your needs!