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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

                Blueberry-Protein-Overnight-Oatmeal-by-Heather-McClees-at-The-Soulful-Spoon-vegan-sugar-free-gluten-free-1

                  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 July 10, 2020

                      How to Take Control of Your Life with Better Boundaries

                      How to Take Control of Your Life with Better Boundaries

                      We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                      We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                      So, how to take control of your life and stop being pushed around?

                      Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                      What Boundaries Are (And What They’re Not)

                      Boundaries are limits

                      —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                      Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                      Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                      Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                      Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                      How to Establish Boundaries and Take Control of Your Life

                      Here are some ways that you can establish boundaries and take control of your life.

                      1. Self-Awareness Comes First

                      Before you can establish boundaries with others, you first need to understand what your needs are.

                      You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                      To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                      You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                      • Where do you need to establish better boundaries?
                      • When do you feel disrespected?
                      • When do you feel violated, frustrated, or angered by the behavior of others?
                      • In what situations do you feel you are being mistreated or taken advantage of?
                      • When do you want to be alone?
                      • How much space do you need?

                      You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                      2. Clear Communication Is Essential

                      Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                      Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                      3. Be Specific but Don’t Blame

                      Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                      That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                      Sample language:

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                      • “You may not…yell or raise your voice to me…”
                      • “I need…to be treated with respect…”
                      • “It’s not okay when…you take things from my desk without asking…”
                      • “I won’t…do your work…cover for you anymore…”
                      • “It’s not acceptable when…you ridicule or insult me…”
                      • “I am uncomfortable when…you use offensive language”
                      • “I will no longer be able to…lend you money…”

                      Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                      4. Consequences Are Often Necessary

                      Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                      Follow through. People won’t respect your boundaries if you don’t enforce them.

                      Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                      We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                      It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                      It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                      Final Thoughts

                      Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                      Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                      Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                      The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                      Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                      Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                      They will simply become a natural extension of your self-respect.

                      Featured photo credit: Thomas Kelley via unsplash.com

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