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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 18, 2019

                      10 Small Changes To Make Your House Feel Like A Home

                      10 Small Changes To Make Your House Feel Like A Home

                      Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

                      Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

                      1. Make the Windows Your Own

                      When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

                      One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

                      2. Put up Some Art

                      If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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                      Hanging art on the walls will instantly give it personality and make it feel like home.

                      3. Improve the Aroma

                      A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

                      Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

                      4. Put out Lots of Pillows and Throws

                      A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

                      There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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                      5. Instantly Class up Your Closet

                      If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

                      Not only do they look great, but they are better for hanging your clothes as well.

                      6. Improve Your Air Quality

                      One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

                      The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

                      7. Fill it with Plants

                      Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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                      They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

                      8. Change the Doorknobs

                      Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

                      Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

                      9. Upgrade Your Tub or Shower

                      There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

                      Install a new shower or tub today to make your bathroom worthy of a place in your home.

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                      10. Fresh Cut Flowers

                      You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

                      You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

                      Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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