Protein is an important nutrient because it enables your body to do all of the things that help keep you healthy. The Harvard School of Public Health notes that it is simple enough to get all the protein you need each day if you include sources of this nutrient in meals and snacks. Choose high protein snacks that provide other nutrients as well. They can give you a long-lasting burst of energy that allows you to be physically active for several hours.
Not only do nuts contain a healthy dose of magnesium and vitamin E, they are also a good source of protein. The Harvard School of Public Health notes that eating nuts may benefit the health of your heart in addition to being a notable source of energy-supplying protein. While some nuts contain more protein than others, it does not matter what variety you choose for your snack because all of them have some protein. A 1-ounce serving of walnuts contains 4.32 grams protein. The same size serving of pecans contains 2.69 grams. Peanuts have 6.71 grams per serving and almonds contain 5.97 grams.
Tuna salad sandwiches are a common lunch item for many people, but eating canned tuna for a snack is also a nutritious way to boost your protein intake. A 3-ounce serving of canned tuna contains almost 22 grams of protein. Choose canned tuna packed in water because it is much lower in fat than tuna canned in oil. Serve canned tuna on whole wheat crackers for a high-protein snack that also supplies energy. Tuna combined with celery and low-fat plain yogurt makes a healthy topping for a piece of whole wheat toast.
All dairy products contain some protein, and cottage cheese is no different. You can pair cottage cheese with many other nutritious ingredients to create a filling and nutrient-dense snack. A 1-cup serving of cottage cheese contains about 28 grams of protein. Choose 1 percent cottage cheese over 2 percent or 4 percent because it contains less fat. Combine your cottage cheese with melon cubes or fresh berries. Honey and cinnamon is another healthy topping. Fresh vegetables chunks, such as tomatoes or carrots, add fiber and vitamin A to your snack.
Eggs are a high-energy food that only contain about 80 calories per large egg. A hard-boiled egg is a nutritious food that you can eat plain or incorporate into other foods for a more filling snack. One large egg supplies about 6.5 grams of protein, as well as some calcium and vitamin A. Slice a hard-boiled egg in half and sprinkle with fresh dill and black pepper. Chop a hard-boiled egg and combine it with chopped onions and tomatoes as a high-protein topping for a slice of toast. Or add a sliced hard-boiled egg to a whole wheat tortilla and top with tomato salsa and low-fat cheese for another high-protein way to eat this nutritious food.
- USDA Nutrient Database: Nutrient Data Laboratory
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- "The Insulin-Resistance Diet"; Cheryle R. Hart and Mary Kay Grossman; 2007
- meat image by sameer said ahmed from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.