Protein - Forward Snacks

What to Look For:

🏠 Homemade + pre-portioned

🍎 Whole foods

🏪 Prepackaged

🍬 Processed foods

🎒 Portable

😼 Not upsetting to your belly

✅ Do you like the food? Does it get the job done?

What to Notice & Decide (but not necessarily avoid):

No specific food requires a ban based on the info below. Just notice the details in context of your day’s food choices and decide how much space is left for the higher amounts of fat or carbs that may accompany the protein-forward snack you’re scoping out. Foods tagged in the “Notice” column:

🥓 Notice snacks that contain greater than a 2:1 Protein to Fat ratio (g)

🍝 Take note of snacks that contain more than a 1:2 Protein to Carbs ratio (g)

🥕 Are you finding yourself having yet another snack instead of just eating a meal, more than 1-2x per day (clue for having the meal instead).

🥤 Will this snack push your ‘protein from powders’ (drinks & bars) above the daily 20 - 30% suggested threshold of grams/day?

👇Here is your INCOMPLETE LIST👇

Protein-Forward Snack Ideas

Dairy

Nonfat/Lowfat Greek yogurt single cups (Fage 0% has 16 protein, 5 carbs, 0 fat)

Cottage Cheese Good Culture Lowfat Classic single cup (19 protein, 3 carbs, 3 fat)

Plant-Based Greek Yogurt (Icelandic Provisions is 15 g. Protein, 15 g. Carbs)

‘Light’ String Cheese (8 g. Protein, 4 g. Fat)

Protein Shake (Core Power has 26 g. Protein, 8 Carbs, 4.5 Fat)

1 Cup Lactose-Free Chocolate Milk (Fairlife is 13 g. Protein, 13 g. Carbs, 4.5 Fat)

Plant-Based

1/3 cup Edamame Roasted Salted Snacks (14 g, Protein, 9 g. Carbs)

3/4 C. frozen Edamame, thawed (8 g. Protein, 6 g. Carbs, 3 g. Fat)

Mini Cliff Builders Bar (10 g. Protein, 15 Carbs, 5 Fat)

Larry & Lenny’s Cookie Bar (12 Protein, 20 Carbs, 6 Fat)

Tempeh (LightLife has 18, 12, 4)


Meat

A blister packet of tuna (Starkist has 17 protein, 0 carbs, 0 fat)

🦃Turkey Meat Stick (Chomps has 10 g. Protein, 2.5 g. fat.)

Homemade Egg White Bites (This recipe has 12 Protein, 1 Carbs, 2 Fat)

Venison Jerky (MauiNui has 10g. Protein, 1 Carb, 1 Fat)

Pro Powder +

🥄Stir in Peanut Butter Powder (PB2 is 6 Protein, 5, Carbs, 1.5 Fat)

🥄Stir in 1/2 - 1 serving Protein Powder (10-30 g. Protein, 1-5 carbs, 0-2 fat)

A packet of Protein Oatmeal, (Kodiak is 12 g. protein including 1/4 serving of protein powder, 30 g. carbs, 2.5 g. fat)

Frozen Buttermilk Pancakes (Kodiak is 14 g Protein, 28 g. Carbs, 2.5 g. Fat)

Homemade Pancakes (This recipe has 31 Protein, 4 Carbs, 6 Fat)

Notice

Snacks that may hit the protein target and also provide relatively more fat or sugar, or higher total calories.

Dairy

🔵 Plain/Flavored Regular Yogurts

🟡 Whole milk dairy (Cottage cheese, yogurt, milk, etc)

Plant-Based

🟡 Peanut Butter Pouches (Justin’s has 7 Protein, 6 Carbs, 18 Fat)

🟡 Almonds (6 Protein, 6 Carbs, 14 Fat in 23 nuts)

🟡 Chia Seeds (4 Protein, 11 Carbs, 7 Fat per 2T.)

🟡 Harvest Snaps 5, 16, 5

🔵🟡 Chickpea Snacks (Biena has 6 Protein, 15 Carbs, 6 Fat)

🟡 Homemade Energy Balls (this yummy recipe has 10 Protein, 12 Carbs, 9 Fat)

🟡 Plant Jerky (It’s Jerky Y’All Vegan has 17 Protein, 25 Carbs, 13 Fat)

Meat

🟡 Hard Boiled Eggs (5 Protein, 0 Carbs, 6 Fat)

🟡 Protein Chips from Chicken (Wilde 13, 10, 13)

🟡 🐄 Beef Meat stick (Chomps has 10 g. Protein, 7 g. Fat)

Pro Powder+

🟡 Breakfast Bars (Kodiak has 10 Protein, 23 Carbs, 8 Fat)

🟡🍽 Frozen French Toast Sticks (Kodiak has 10, 41, 16)

🍽 🟡 Peanut Butter Bar (Perfect Bar has 17 Protein, 27 Carbs, 19 Fat, 347 cals)

🟠 Legendary Foods Strawberry Protein “PopTart” (20, 22, 8)

🍽 Larry & Lenny’s BIG Cookie Bar (24 Protein, 40 Carbs, 12 Fat, >250 Kcals)

🍽 Standard-Size Clif Builders Bar (a mini-meal at 20 Protein, 29 Carbs, 11 Fat, & 290 Kcals)

🍽🟡 Go Macro Bar, Mint Chip (11, 35, 11, 285 Kcals)

Key:

🟡 High Fat relative to Protein ( > 1:2)

🍽 Nearing meal-sized calories ( > 250 Kcals)

🔵 High Carbs relative to Protein ( > 2:1)

🟠 Is it….Food?

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