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10 Healthy High-Protein Snacks You Can Take With You On The Go To Stay Fuller Longer

10 Healthy High-Protein Snacks You Can Take With You On The Go To Stay Fuller Longer

Getting enough protein in each meal can help stabilize your blood sugar levels as well as nourish your muscles and brain cells for optimal energy, focus, and productivity. We also need complex carbs and small amounts of fat, but we should attempt to get these nutrients from real foods instead of highly processed meals and snacks on the go. Choosing snacks high in protein can stabilize hunger levels and blood sugar levels between meals to help you stay energized throughout the day.

We all know protein shakes are easy on-the-go snacks, but what about other high-protein options for on-the-go eats? There are lots of ideas you can try, as long as you choose lean and easy-to-digest sources of protein so your body can efficiently break down the amino acids in the protein sources and put them to use in your muscles, brain cells, and digestive system. Here are 10 great high-protein snack options anyone can make!

1. Non-Fat Plain Greek Yogurt With Berries And A Few Tablespoons Of Nuts Or Low-Sugar Granola

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    Image Source: Lisa/Flickr

    Plain, non-fat yogurt is a great source of probiotics and protein along with potassium, calcium, magnesium, and Vitamin D to help you feel healthy all day long. Dairy yogurt offers 12-20 grams of protein per 5.3-ounce cup, and it can easily by taken with you in a cooler or purchased at food marts everywhere. Pair your yogurt with some fruit for additional vitamins and minerals plus some fiber, and top your yogurt with some low-sugar granola or some nuts. Choose yogurt without added sugars, GMOs, artificial sweeteners, and always go for low-fat or non-fat yogurt when you can.

    2. Steel Cut Or Rolled Oats With Yogurt, Pumpkin, Nut Butter, And Seeds

    oatmeal

      Image Source: aj Jazmen/Flickr

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      Steel cut oats and rolled oats digest more slowly than instant oats, and both options make wonderful breakfasts, but they also make for wonderful on-the-go eats. Oatmeal is a great source of protein, and it’s actually much higher in protein, fiber, and overall nutrients than quinoa (which most people think is better). Pair your oatmeal with some non-dairy milk and yogurt, some pumpkin, cinnamon, stevia, and some nut butter for a protein-packed meal you can take with you in a to-go cup or mason jar. This snack also keeps well all day long in a cooler or in a fridge if you want to eat it at work.

      3. One Cup of Plain, Shredded Wheat Cereal With Cinnamon, Stevia, And One Small Container Of Non-Fat Plain Greek Yogurt

        Image Source: Jacqueline P./Flickr

        Shredded wheat cereal (not the frosted kind) is loaded with fiber and is possibly the healthiest boxed cereal you can eat. The only ingredient is wheat and/or wheat bran. It’s also wonderful at keeping you full and is packed with natural protein, containing 7 grams per cup. Pair plain shredded wheat cereal with yogurt, cinnamon, and stevia, and you have your own version of a cinnamon toast crunch parfait. It’s tasty and filling! You can also take it with you on the go by packing your yogurt in a cooler and putting your cereal in a separate plastic baggie. Take some travel packets of stevia or your choice sweetener, some cinnamon, and you’re all set!

        4. Protein Breakfast Cookies

        oatmeal cookies

          Image Source: melissa/Flickr

          Making your own protein snacks is a great idea for optimal nutrition, ingredient control, and it’s also good for staying prepared. Protein cookies and muffins can easily be prepared in no time on a weekend and can be packaged up in baggies, kept in the fridge or freezer, and can be toted with you anywhere all week long. Most recipes call for oats, some type of nut butter or seeds like flax and chia, and many have fruit like bananas and applesauce that act as a binder. Search Pinterest for protein breakfast cookies, or feel free to try my favorite recipe.

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          5. One Packet Of Your Choice Of Protein Powder Or Meal Replacement Powder Mixed With Plain Non-Fat Greek Yogurt And Fruit

          oatmeal and fruit

            Image Source: My Thy/Flickr

            Here’s the easiest protein-packed, travel-friendly recipe you’ll ever find: protein powder, yogurt, fruit, and nuts and seeds. This is such an easy breakfast or snack that anyone can make it. It’s also a recipe I love to take with me during travel for easy digestion and portability. I love using a non-GMO plant-based protein or meal replacement powder without sugar, or a non-GMO whey protein isolate protein made without sugar mixed with yogurt, berries, apples or pears, and some cinnamon and flax. Give it a try!

            6. Plain Unsalted Peanut Butter On Sprouted Grain Toast With Fruit

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              Image Source: Bobbi Bowers/Flickr

              If you love sandwiches but want something healthier, try this option out. Sprouted grain bread (such as Ezekial bread) is incredibly high in protein compared to processed, shelf-stable bread. Sprouted grain bread has no flour and is also very easy to digest. Spread some natural, no salt or sugar added peanut butter (or an alternative nut butter) on some sprouted grain bread with banana, apple, or some berries. Turn it into a sandwich or eat it like toast and take it with you as a high-protein snack. It will keep just fine all day long in a cooler or even in your purse.

              7. Homemade Protein No-Bake Energy Bites

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                Image Source: Isha Zubeidi/Flickr

                Homemade energy and protein bites make great travel-friendly, high-protein snacks. There are limitless amounts of recipes that exist for these, just be sure to make yours with natural ingredients whenever possible. Good ingredients to include in your bites are peanut or almond butter, raisins, oats, flax, and many people also use either banana, applesauce, or a bit of honey. Find a recipe that suits your needs and make up a batch this week!

                8. Protein Overnight Oats

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                  Image Source: The Soulful Spoon

                  Protein overnight oats are easy to make and can be taken with you anywhere. I love a mix of plant-based protein powder with rolled oats, some cocoa powder, blueberries, stevia, and some cinnamon. You can make yours any way that you enjoy, and you’ll be full for hours after this snack!

                  9. Prepared Homemade Protein Bars Or Protein Muffins

                  homemade protein bars

                    Image Source: Sarah R/Flickr

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                    Bake up a batch of your own protein bars this weekend and you can have the cleanest protein bars on hand to enjoy all week long. The benefits of making your own bars is that you’ll avoid lots of chemicals and artificial sweeteners like those at the store. Great ingredients to include in your bars are your favorite protein powder or meal replacement product, some coconut flour which is low-glycemic, some oats, oat finer, or oat flour, some spices of choice, and many recipes may or may not use additional ingredients like stevia, applesauce, bananas, or some low-sugar chocolate chips. Many also use peanut butter and almond butter. Search Pinterest for recipes that fit your needs, and always go for those without refined sugar or lots of added sugar for optimal blood sugar levels.

                    10. Hard-Boiled Eggs With Oatmeal

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                      Image Source: Victor/Flickr

                      Hard-boiled eggs are one of nature’s best sources of easy-to-assimilate protein. Eggs are also a great source of Vitamin D, B vitamins, choline to fuel a healthy brain, and the saturated fat content in eggs is quite low in terms of overall requirements for the day. Choose eggs that are organic, cage-free, and free range if possible—not just one or the other. Pastured eggs are the best choice since hens feed off grass all day long and are given free range to live as naturally as possible. Pair your hardboiled eggs with some oatmeal and fruit for a complete meal, and take it with you on the go for an optimal long-lasting and highly filling snack or mini meal. You can also take travel packets of oatmeal and buy pre-boiled eggs to make things even easier.

                      Final Tips

                      These high-protein snacks not only provide easy-to-digest sources of protein, but they are also paired with slow-digesting carbohydrates for optimal energy levels. Remember that when you are choosing a high-protein snack to take on the go, you should avoid all sources of refined sugar when possible and pair your protein with a healthy source of complex carbs for optimal muscle growth, brain focus, and to be sure you get enough fiber throughout your day.

                      If you need some high-protein breakfast ideas, these 10 options have you covered!

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                      Last Updated on May 15, 2019

                      How to Tap Into the Power of Positivity

                      How to Tap Into the Power of Positivity

                      As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

                      “Happiness cannot come from without, it comes from within.” – Helen Keller

                      When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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                      Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

                      We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

                      But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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                      So…how exactly are we to achieve that?

                      It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

                      1. Learn to substitute every negative thought with a positive one.

                      Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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                      2. See the positive side of every situation, even when you are surrounded by pure negativity.

                      This one is a bit harder to put into practice, which does not mean it’s impossible.

                      You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

                      3. At least once a day, take a moment and think of 5 things you are grateful for.

                      This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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                      4. Change the mental images you allow to enter your mind.

                      How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

                      So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

                      If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

                      And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

                      Featured photo credit: Kyaw Tun via unsplash.com

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