10 High-Protein Snacks to Help You Shed Pounds in Just 21 Days

10 High-Protein Snacks for Effective Fat Loss

In our quest for a balanced diet, protein often takes center stage—and for good reason! Protein plays a pivotal role in repairing tissues, boosting our immune system, and maintaining bone health. It’s also a significant ally in our weight-loss journey. Nutrition expert Terry Tateossian—founder of Thor: The House of Rose—reminds us, “Protein keeps you fuller for longer, reduces the likelihood of overeating, and aids in preserving lean muscle mass,” which can rev up your metabolism. With that in mind, let’s dive into ten delicious high-protein snacks that can help you shed fat effectively!

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The Power of Protein

Before we get into our snack list, let’s address why incorporating high-protein options is beneficial. Besides making you feel satiated, protein stabilizes blood sugar levels, diminishing those mid-afternoon energy crashes. “When combined with regular resistance training, a high-protein diet can signal your body to convert fat into fuel while retaining muscle mass,” explains Tateossian.

Ready to stock your pantry with nutritious snacks? Here are ten options to consider!

1. Nugo Slim Crunchy Peanut Butter Bar

  • Nutrition: 180 calories, 16g protein, 8g fat, 3g sugar
  • Details: This vegan, gluten-free delight packed with dark chocolate is a guilty pleasure without the guilt. “Its crispy texture feels like a treat and delivers 16g of protein,” says Bess Berger, a registered dietitian. Perfect for when you need that midday pick-me-up without sacrificing your weight-loss goals.

2. Cottage Cheese with Berries

cottage cheese with berries

  • Nutrition: 107 calories, 12g protein, 4.7g fat, 2.9g sugar
  • Details: A classic favorite! Tateossian swears by cottage cheese for its muscle-preserving properties. “It’s low in carbs and high in casein protein, ensuring long-lasting satiety. Pair it with berries for added fiber and antioxidants,” she recommends.

3. Quest Chocolate Chip Cookie Dough Protein Bar

quest chocolate chip cookie dough protein bar

  • Nutrition: 190 calories, 21g protein, 9g fat, 1g sugar
  • Details: Craving dessert? This protein bar will scratch that itch! Berger mentions that “the protein content can help you feel satisfied and less likely to indulge in unhealthy snacking.”

4. Jerky (Grass-fed or Turkey)

jerky

  • Nutrition: 210 calories, 31g protein, 7g fat, 2g sugar
  • Details: Jerky is ultra-portable and a great protein source. Tateossian advises looking for options with minimal ingredients, ideally just meat, spices, and salt. “Brands like Fable Fish use wild-caught salmon and offer a high-quality protein source with omega-3 fats,” she says.

5. Quest Salsa Verde Protein Chips

quest salsa verde protein chips

  • Nutrition: 140 calories, 19g protein, 4.5g fat, 1g sugar
  • Details: Chips don’t have to be junk food! These protein-packed tortilla chips provide crunch and flavor. Berger points out their satisfying crunch and protein punch, making them a fun snack while still aligning with your health goals.

6. Hemp Seeds

hemp seeds

  • Nutrition: 166 calories, 9.5g protein, 15g fat
  • Details: “Three tablespoons of hemp seeds deliver about 10g of protein and healthy omega-3 fats,” explains Tateossian. Mix them into homemade trail mix or sprinkle them on your yogurt for a nutritious boost!

7. Turkey Roll-Ups with Avocado or Hummus

turkey roll-ups

  • Nutrition: 120 calories (for 3 ounces turkey), 18-20g protein
  • Details: “Sliced turkey breast is lean and high in protein. Add avocado or hummus for added nutrients,” suggests Tateossian. It’s an easy go-to snack that packs a protein punch!

8. Greek Yogurt

greek yogurt

  • Nutrition: 100 calories, 17g protein, 0.7g fat, 5.5g sugar
  • Details: “Greek yogurt is not only rich in protein but has low sugar varieties,” Berger reveals. Stir in some berries and a sprinkle of nuts for a nutritional powerhouse perfect for breakfast or a snack.

9. Edamame

edamame

  • Nutrition: 94 calories, 9.2g protein, 4g fat
  • Details: A healthy snack that’s often overlooked! “Edamame packs in protein and fiber to help you feel full,” Tateossian explains. It’s also great for balancing hormones, making it particularly beneficial for women over 40.

10. Egg Bites

egg bites

  • Nutrition: 160 calories, 12-14g protein (two eggs)
  • Details: Easy to prepare and a great source of high-quality protein! Tateossian says, “Eggs are rich in leucine, which helps build muscle and support fat loss.” Add veggies like spinach or bell peppers for an extra dose of nutrients.

Wrap Up

When it comes to snacking, being selective about what you choose can greatly enhance your journey toward achieving your health goals. By opting for high-protein snacks, you’re not just filling your belly—you’re fueling your body with the nutrients it needs for performance and recovery. Embrace these tasty options, make them a part of your daily routine, and watch them work wonders for your waistline!

Keep your chin up, and happy snacking!

By Ali Musa

Axadle Wellness Desk – Health & Nutrition Monitoring

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