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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 November 19, 2019

                      20 Time Management Tips to Super Boost Your Productivity

                      20 Time Management Tips to Super Boost Your Productivity

                      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                      1. Create a Daily Plan

                      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                      2. Peg a Time Limit to Each Task

                      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                      3. Use a Calendar

                      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                      4. Use an Organizer

                      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                      5. Know Your Deadlines

                      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                      6. Learn to Say “No”

                      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                      7. Target to Be Early

                      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                      For appointments, strive to be early. For your deadlines, submit them earlier than required.

                      Learn from these tips about how to prepare yourself to be early, instead of just in time.

                      8. Time Box Your Activities

                      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                      You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                      9. Have a Clock Visibly Placed Before You

                      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                      10. Set Reminders 15 Minutes Before

                      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                      11. Focus

                      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                      12. Block out Distractions

                      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                      13. Track Your Time Spent

                      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                      You can find more time tracking apps here and pick one that works for you.

                      14. Don’t Fuss About Unimportant Details

                      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                      15. Prioritize

                      Since you can’t do everything, learn to prioritize the important and let go of the rest.

                      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                      16. Delegate

                      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                      17. Batch Similar Tasks Together

                      For related work, batch them together.

                      For example, my work can be categorized into these core groups:

                      1. writing (articles, my upcoming book)
                      2. coaching
                      3. workshop development
                      4. business development
                      5. administrative

                      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                      18. Eliminate Your Time Wasters

                      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                      19. Cut off When You Need To

                      The number one reason why things overrun is because you don’t cut off when you have to.

                      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                      20. Leave Buffer Time In-Between

                      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                      More Time Management Techniques

                      Featured photo credit: Unsplash via unsplash.com

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