Spreading protein intake evenly throughout the day supports muscle protein synthesis and helps you stay full between meals. Here’s some quick and easy snack ideas with 25-30 grams of protein each.
Protein-rich foods plays an important role in your daily diet. They provide the amino acids needed to build and repair body tissues, and they help to keep you full between meals. For athletes and active people, protein provides the amino acids needed to support muscle growth and repair.
As a sports dietitian, I’ve found that most people get enough total protein in their day. What many fail to do, though, is spread protein intake evenly, throughout the course of the entire day. Often, large portions of protein are eaten at lunch and dinner, while breakfast and snacks don’t get much at all. To maximize muscle protein synthesis and to help maintain feelings of fullness, try to incorporate 25-30 grams of protein at meals, over the course of the day.
Pasta Topped With Tomato Sauce and Ricotta Cheese
Pasta is a quick complex carbohydrate that can be made quickly and in advance. If you don’t have meat sauce or meatballs made in advance, you can add some ricotta cheese to the top of your pasta. Just ¾ cup provides 21 grams of protein. When you top combine it with ¾ cup of pasta and ¼ cup tomato sauce, you have a quick meal that provides 26 ½ grams of protein.
Tuna Salad With Crackers And Peppers
Tuna is one of my favorite quick and easy protein foods. My recipe for simple tuna salad provides 25 grams of protein per ¾ cup serving. Eat it with some peppers and multigrain crackers for a total protein intake of 26 ½ grams.
Snack Plate With Hard-Boiled Egg, Beef Jerky, Cheddar Cheese And Crackers
A protein packed snack or mini meal can also be made by pairing together a few different protein-rich foods. One hard-boiled egg provides 6 grams of high-quality protein, one ounce of beef jerky provides 9 gram and 1 ½ ounces of sliced cheddar cheese provides 10 grams of protein. Together with 5 multi-grain crackers, this cold snack platter delivers 26 grams of protein.
Greek Yogurt Topped With Walnuts An Apple
Greek yogurt is naturally high in protein, providing 23 grams per cup. Top it with 2-3 tablespoons of crushed walnuts and eat it with sliced apples and you have a snack packed with 25 grams of protein.
Grilled Chicken Sandwich
A grilled chicken sandwich isn’t often thought of as a snack, but it’s actually a great option. Grill some chicken breast in advance, so you can just heat it up, put it on a bun and go. A 3 ½ ounce chicken breast provides 25 grams of protein. Together with a whole wheat bun, this snack delivers 28 ½ grams of protein.
Cottage Cheese With Pineapple
Cottage cheese is another dairy food that is naturally high in protein. One cup delivers 28 grams of protein. Pair it with some pineapple to make a quick and easy protein-packed snack.
Tortilla Pizza Topped With Mozzarella Cheese and Chicken
A tortilla pizza is another quick and easy snack that can be made in the toaster oven in under 10 minutes. Just top a flour tortilla with 3 tablespoons of pizza sauce and 1 ounce of mozzarella cheese. The cheese provides just 7 grams of high-quality protein, but you can pack more protein into this meal by topping it with grilled chicken. Cut 2 ½ ounces into bite sized pieces and spread evenly over the cheese. Together, this meal provides 30 grams of protein.
Ham, Egg And Cheese English Muffin Sandwich
Egg sandwiches are a common breakfast food, but they also make a quick snack or meal at other times of the day. The two scrambled eggs provide 12 grams of protein, an American cheese slice delivers 5 ½ grams and one ounce of ham adds another 6 grams. Make it on a whole grain English muffin for another 4 grams of protein for a quick meal or snack that delivers 27 ½ grams of protein.
Tortilla Chips Topped With Ground Turkey, Black Beans, Cheddar Cheese And Salsa
Loaded nachos are a favorite protein-packed snack in my house. Just lay 1 ounce of tortilla chips on a small plate then top with 2 ounces of ground turkey, ½ cup black beans and 1 ounce of shredded cheddar. Heat in the microwave for 30 seconds to a minute, then top with salsa. Together, these foods provide 28 grams of protein. For more carbohydrates, add an extra serving of tortilla chips or put some cooked rice on the top, too.
Triple Berry Smoothie Made With Whey Protein
Another quick and easy way to protein into your snacks is to add a scoop of protein powder. You’ll need to check the supplement facts label to identify how much protein a scoop provides, then adjust accordingly. To make this triple berry smoothie, I combined one scoop of whey protein powder, ¾ cup of frozen berries and 1 cup of milk. The whey protein powder that I used contains 24 grams of high-quality protein and the milk adds another 8 grams. Blend those ingredients together with some ice for a delicious smoothie packed with 32 grams of protein.
Do you have a favorite protein-packed snack that provides 25-30 grams of protein?
Hi, I’m Heather – a registered dietitian, busy mom, consultant, adventure junkie and travel addict who has mastered living healthy on the go. My blog is where I share simple recipes and healthy living tips to help and inspire others to live their best life.
Great ideas, so easy!
The Triple Berry Smoothie goes well with any of these other choices if you want a full meal. Yum!
Each of these looks like a full meal to me. I eat about this much per day.
And these are just ‘snacks’?
The amount of food you eat in a day is definitely dependent on your own individual nutritional needs, which considers your amount of physical activity and overall energy expenditure. For some, these protein-packed snack ideas may be meals, or even mini meals, but for others, they are simply healthy, balanced snacks. I’m a sports dietitian that works with developing athletes, many who are teenagers looking to build muscle mass. As I mentioned in the post, many athletes are not getting adequate protein at snacks to maximize their ability to build lean mass. Those interested in weight loss can also benefit from more protein at all meals, including snacks, because it can help fill you up and keep you full for longer. The purpose of this post is to share examples of snacks/mini-meals that are rich in high-quality protein as well as provide carbohydrates and fats.
I thought the same thing right off the bat with the pasta. Now the smoothie is a “snack” and the cottage cheese and pineapple. It’s like half full meals ~ at least for me~ and half snacks.
This is very helpful. Thank you for this post.
Many of these are an evening meal for me. I eat my main meal around Noon. I am a 5 foot, single female in my 70s concerned about my health. My main form of exercise throughout my lifetime is walking (2-3 times a week for a minimum of 1 hour). Your guide makes getting my protein so simple. Thank you, Thank you, Thank you.
Good simple ideas that are easy to make. Thank you.
I have talked to my Dr about PCOS and insulin resistance & these are a great start for me! Thank you so much! There are great ideas & easy to make!
Thank you so much for this clear & concise guide on how to get 25 grams into each meal across my day. Some excellent ideas.