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21 High-Protein Snacks To Help You Lose Weight Easily

21 High-Protein Snacks To Help You Lose Weight Easily

Snacking is probably the best thing in the world when you’re bored. In fact, there’s actually science behind why it’s so great. When you’re bored and you snack, it triggers a release of endorphin, which momentarily makes you not-so-bored.

If you’re anything like me, that can be dangerous. Especially if you’re the type that reaches for the potato chips when you’re ready to snack. It doesn’t have to be as dangerous, though. That’s the beauty of protein. Protein keeps you full longer than carbohydrates, so you aren’t elbow deep in that bag of chips 10 minutes after you snack.

Here are some ideas for quick, easy snacks that will keep your belly full and your brain satisfied.

1. Apple and Almond Butter Sandwiches

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    This is the most fun snack, and its packed full of protein and low on carbs! It only has a few ingredients, but you could make it however you want. I suggest experimenting with different kinds of nut butters.

    2. Apple and Nut Butter Fruit Dip 

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      This snack is just a mixture of some of my favorite high-protein foods, yogurt and almond butter. If you’re feeling adventurous, try it with different flavors of yogurt, like pumpkin!

      3. Tuna Salad on Crackers

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        Tuna is one of most protein dense foods around. A can of it has 26 grams of protein for only 120 calories, making it one of the best foods you can eat if you like to snack but want to watch calories.

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        4. Avocado and Cottage Cheese Toast

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          Cottage Cheese is super high in protein, and avocado is probably the healthiest form of fat you can eat. This is a well-rounded snack with all the nutrients you need.

          5. Burritos in a Jar 

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            Well what can I say? Who doesn’t love and crave burritos on a daily basis? With this recipe from SkinnyMs, you can have a burrito without the guilt.

            6. Chickpea and Avocado Salad

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              This is your new favorite salad, and it keeps you full and satisfied for hours.

              7. Homemade High Protein Trail Mix

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                Here’s a recipe from Dr. Axe that you can literally make by mixing the ingredients. Stick to nuts with high protein and dried fruits. This snack is an amazing source of energy.

                8. Pesto and Turkey Roll Ups

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                  This recipe is based on high protein white meat, and vegetables. You really can never go wrong or feel guilty about eating white meat and veggies. Oh, and its tasty to boot.

                  9. Caprese Salad with Cherry Tomatoes and Chick Peas

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                    Mozzarella cheese is a great portion of protein, and veggies are always good for weight loss.

                    10. Cottage Cheese and Blueberry Bliss

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                      Another case of using cottage cheese as the work horse. And it’s so perfectly balanced with the sugar of the blueberries and the crunch of the flax seed.

                      11. Black Bean Hummus and Sliced Veggies

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                        It’s no secret that black beans are an excellent source of protein. If you replace the chips with sliced veggies, you have a perfectly healthy meal.

                        12. Cookie Dough Yogurt

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                          This is yogurt that tastes like cookie dough. And it only has 155 calories to it’s 26 grams of protein. Do you need anymore information?

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                          13. Peanut Butter Banana Smoothie

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                            Is there any combination on Earth better than peanut butter and banana? Maybe peanut butter and banana in a high-protein smoothie…

                            14. Hard Boiled Egg Salad

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                              Eggs are always a good choice when you need a snack that will keep you full between meals. Add healthy fats from avocado, and you have a snack time winner.

                              15. Beef Jerky

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                                Beef Jerky is, believe it or not, an extremely healthy snacking option. It has high protein and low carbohydrates, which is the best combination for losing weight.

                                16. Ants on a Log

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                                  The classic snack that only takes 3 ingredients and 30 seconds to make.

                                  17. Buffalo Chicken Deviled Eggs

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                                    Remember your favorite food from college that you probably shouldn’t eat 3 days a week? Well trade out the deep fried wings for deviled eggs and you eat to your heart out.

                                    18. Guacamole Stuffed Eggs

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                                      Here’s another deviled egg trick that will keep you full for hours because of the protein and the fat.

                                      19. No Bake Energy Bites

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                                        These are like no bake cookies you used to make as a kid, but with built in portion control. They’re also really high in protein thanks to the peanut butter and flax seeds, and really high in healthy fats thanks to the coconut. And it’s delicious thanks to all the ingredients.

                                        20. Nutella Fudge Protein Bars

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                                          You have the ability to eat Nutella and actually lose weight by making these high energy, high protein snack bars.

                                          21. Salmon Cakes

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                                            And finally from Dr. Axe, we have a snack that could be made into a larger meal if you wanted to. (You will want to, because this is low carb and high protein, and includes bacon and salmon!)

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                                            Last Updated on February 21, 2019

                                            12 Best Brain Foods That Improve Memory and Boost Brain Power

                                            12 Best Brain Foods That Improve Memory and Boost Brain Power

                                            Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                                            But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                                            I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                                            Here are 12 best brain foods that improve memory:

                                            1. Nuts

                                            The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                                            Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                                            Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                                            Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                                            2. Blueberries

                                            Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                                            When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                                            3. Tomatoes

                                            Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                                            4. Broccoli

                                            While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                                            Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                                            Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                                            5. Foods Rich in Essential Fatty Acids

                                            Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                                            The body does not naturally produce essential fatty acids so we must get them in our diet.

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                                            Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                                            6. Soy

                                            Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                                            Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                                            Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                                            7. Dark chocolate

                                            When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                                            Take a look at this article if you want to know more benefits of dark chocolate:

                                            15 Surprising and Science-Backed Health Effects of Dark Chocolate

                                            8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                                            Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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                                            B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

                                            Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                                            Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                                            To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                                            9. Foods Rich in Zinc

                                            Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                                            Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                                            Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                                            10. Gingko biloba

                                            This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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                                            It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

                                            However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                                            11. Green and black tea

                                            Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                                            Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                                            Find out more about green tea here:

                                            11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                                            12. Sage and Rosemary

                                            Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                                            Try to enjoy these savory herbs in your favorite dishes.

                                            When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                                            More Resources About Boosting Brain Power

                                            Featured photo credit: Pexels via pexels.com

                                            Reference

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