Its easy to grab a granola bar, a handful of crackers, or a piece of fruit when you’re running out the door, but “portable protein” is harder to come by. Thus, many of us with busy lifestyles end up overdoing it on carbs and under-doing it on lean and healthy protein. Here are some ideas for high protein snacks you can keep around to eat on-the-run.
1. Greek yogurt. Greek yogurt now comes in so many delicious flavors that you’ll never get bored — and they range from 14-20 grams of protein in just a 6 oz serving, which is more than you’ll find hardly anywhere! Pair plain yogurt with some berries, a piece of fruit, or a sprinkle of nuts/granola for a balanced snack.
2. Canned salmon. Only it’s not canned, it’s in packets! These packets of salmon come in yummy flavors like Lemon & Dill and Teriyaki, and offer a whopping 25 grams of protein per 4-oz serving.
3. Jerky. Yes, jerky is a healthy choice, as long as you buy a high quality kind that’s either organic or from sustainably raised cattle. A one ounce serving will provide you with 13 grams of protein, so when combined with a high-fiber fruit or whole grain, it’s a tasty, satisfying snack.
4. Cottage cheese. This is the highest protein dairy product that you can take on-the-run. Many brands come in small individual containers, but since dairy is one of the foods you should buy organic, its worth buying Horizon Organic cottage cheese and putting it in a little to-go cup before you leave the house. Horizon’s lowfat version offers 13 grams of protein in just a 1/2 cup serving.
5. Peanut Butter. Wait, peanut butter is portable? Yes! Thanks to Peanut Butter & Co Squeeze Packs, you can now bring peanut butter on the go. Squeeze it onto baby carrots, whole grain crackers, or an apple for a tasty, high-protein snack.
6. Packaged Baked Tofu. These pre-baked, pre-seasoned tofu “steaks” will erase any memory you have of tasting bland tofu. They’re fantastic, and you can sink your teeth into a block when you’re on-the-run and know that you’re getting 15 grams of healthy protein.
7. CalNaturale Svelte protein shake. I am not a big fan of protein shakes. But Svelte offers something different — 16 grams of protein from whole soybeans (not soy protein isolate) and lower sugar content without any added artificial sweeteners. Plus these meal replacements (at 260 calories, they’re more than just a snack for most of us) taste DELICIOUS, come in convenient on-the-go packs, and are made with organic soybeans. I still wouldn’t choose these over a whole foods snack, but when you’re on the run and a drink is the only option, they’re the best option.
8. Kashi GoLean instant hot cereal. This tastier twist on oatmeal offers 8 grams of protein per packet, and can be made in a flash with hot water or milk in a to-go mug. Bonus: you also get 5g fiber in this mini-meal, which will help keep you satisfied longer.