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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 January 21, 2020

                      The Best Way to Create a Vision for the Life You Want

                      The Best Way to Create a Vision for the Life You Want

                      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                      your vision of where or who you want to be is the greatest asset you have

                        Why You Need a Vision

                        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                        How to Create Your Life Vision

                        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                        What Do You Want?

                        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                        Some tips to guide you:

                        • Remember to ask why you want certain things
                        • Think about what you want, not on what you don’t want.
                        • Give yourself permission to dream.
                        • Be creative. Consider ideas that you never thought possible.
                        • Focus on your wishes, not what others expect of you.

                        Some questions to start your exploration:

                        • What really matters to you in life? Not what should matter, what does matter.
                        • What would you like to have more of in your life?
                        • Set aside money for a moment; what do you want in your career?
                        • What are your secret passions and dreams?
                        • What would bring more joy and happiness into your life?
                        • What do you want your relationships to be like?
                        • What qualities would you like to develop?
                        • What are your values? What issues do you care about?
                        • What are your talents? What’s special about you?
                        • What would you most like to accomplish?
                        • What would legacy would you like to leave behind?

                        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                        What Would Your Best Life Look Like?

                        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                        A few prompts to get you started:

                        • What will you have accomplished already?
                        • How will you feel about yourself?
                        • What kind of people are in your life? How do you feel about them?
                        • What does your ideal day look like?
                        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                        • What would you be doing?
                        • Are you with another person, a group of people, or are you by yourself?
                        • How are you dressed?
                        • What’s your state of mind? Happy or sad? Contented or frustrated?
                        • What does your physical body look like? How do you feel about that?
                        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                        Plan Backwards

                        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                        • What’s the last thing that would’ve had to happen to achieve your best life?
                        • What’s the most important choice you would’ve had to make?
                        • What would you have needed to learn along the way?
                        • What important actions would you have had to take?
                        • What beliefs would you have needed to change?
                        • What habits or behaviors would you have had to cultivate?
                        • What type of support would you have had to enlist?
                        • How long will it have taken you to realize your best life?
                        • What steps or milestones would you have needed to reach along the way?

                        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                        Featured photo credit: Matt Noble via unsplash.com

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