Protein Packed Snacks to Fuel Your Day | One Fit Fighter Fitness Blog

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Monday, October 15, 2012

Protein Packed Snacks to Fuel Your Day

I am seriously on the go from 6:30 am to 8:00 pm.  My day is jam packed.  It's so easy to grab food that is convenient without thinking about the side effects.  I know that loading up on protein fuels my metabolism, gives me energy, and keeps me fuller longer.  Here are some of my favorite protein-packed snacks for on the go or a perfect pick me up! 
1. Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed berries, and melon are some favorites!
2. Beef or Turkey Jerky: Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein!
3. Mixed Nuts or Trail Mix: This is something that I recently started doing with my kids. Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and Pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers.  Just make sure that you measure out a proper serving size.  14 unsalted raw almonds is a serving size!  Otherwise you could be doing a little more bad than good!
4. Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!
5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.) 
6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of lowfat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!
7. Nut Butter Boat: Any vehicle for nut butter (almond, peanut, or cashew, perhaps?) is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins (oh yeah, we went there). If you’re not a fan of celery, try scooping out the middle of an apple and fill it with a nut buttery surprise!
8. Mini Bean-and-Cheese Quesadilla: It might take an extra minute to prep, but combining these two high-protein treats is worth it! Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.
9. Shake It Up:  The combinations are endless with protein shakes. And one scoop can go a long way! Our favorites? The “Protein Creamsicle” — 1 scoop vanilla whey protein powder, 1 orange peeled, and 1 cup ice blended until smooth  and the “Star-buffs Shake” — 1 cup iced coffee (with ice) and 1 scoop chocolate Shakeology blended.
10. Quest Bar:  I am not huge supporters of prepackaged bars, smoothies, and the like, but I make an exception for Quest! These bad boys contain 20g of protein and there is no added sugar, additives, or other junk!  Oh, and they are delicious!
11. Easy Oatmeal Raisin Cookie: bars. Their classic varieties are a great source of protein from the all-nut base (coming in at around 5 grams per bar), but for an even higher dose of the good stuff, try Kind Plus varieties with added protein.Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, ¼ teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy! 

13. Chunky Monkey Shake: It’s time to get funky, monkey! Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of low-fat chocolate milk with 1 cup of ice for a protein-packed pick-me-up. 
14. Edamame Poppers: The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods! One cup of the pods offers about 17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down. 
15. Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack. 
16. Soy Milk Smoothie: Time to take a break from the moo-juice! While cow’s milk does have it’s nutritional benefits (calcium and vitamin A, to name a few), soy milk wins in a few categories (vitamin D and iron), and they’re nearly comparable in terms of protein. Try blending 1 cup of your favorite flavor of soy milk  with 1 cup of frozen blueberries or raspberries (for added fiber and antioxidants)
18. Banana Nutter: Few pairings are more comforting than a classic peanut butter and banana combo. Top a rice cake (brown rice for extra fiber points!) with 2 tablespoons of your favorite nut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits!
21. “Get Greek” Berry Parfait: Just imagine sitting on a Greek isle with this snack in hand. Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 tablespoon sliced roasted almonds. 
22. Grape-and-Cheese Sticks: This is my childhood favorite! Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces, equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of reduced-fat sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious). 
23. Almond Butter Toast Sticks: Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!

Do you want to learn more about healthy eating, planning out meals and snacks and incorporating clean eating into your lifestyle?  Then, take my 30 day Shakeology and healthy eating challenge with me!  It's super simple and easy to get started!  You just commit to replacing 1 meal a day with Shakeology and I in return as your Beachbody Coach will teach you how to plan out your meals, prepare healthy snacks, grocery shop, make simple easy healthy meals for the whole family and you will lose weight, have more energy and FEEL amazing!!  All in time for the HOLIDAYS!!!   
No more waiting until after the holidays to get healthy!  Start now and feel AMAZING!
The whole group is done virtually through a closed facebook group!  You log in everyday to see videos, motivation, recipes and tips from me plus discussion from other members of the group!
Want to learn more about the challenge group?  Send me a message and we can chat about whether or not this group would be right for you! 

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