Fitbliss Fitness: 25 High Protein Snacks

by | Nov 13, 2019 | Fitbliss Recipes, Macro Tip Sunday, Motivation, Nutrition, training

It’s easy to add protein to breakfast, lunch, and dinner, where eggs and meat are typically the cornerstones of those meals. The place where most people fall short is getting enough protein is in their snacks throughout the day. Even the majoirity of snacks marked “high protein” at the supermarket, aren’t actually great options to hit your protein macros (looking at you with a side-eye, trail mix).

Check out this list of 25 High Protein Snacks that Coach Lynndsey put together to help you hit your protein goals with ease!

 

 

1. SWEET OR SAVORY COTTAGE CHEESE

SWEET: Cottage cheese, sliced almonds, honey, cinnamon

Cottage cheese: 4 oz – 110 calories,  5 carbs, 4.5 fat, 12 protein

Sliced almonds: 0.5 oz – 52 calories, 1.8 carbs, 4.5 fat, 1.8 protein

Honey: 0.5 oz – 40 calories, 11.5 carbs, 0 fat, 0 protein

Cinnamon: Pinch, 0 calories

Total: 209.4 Calories – 18.3g Carbs, 9g Fat, 13.8g Protein

SAVORY: Cottage cheese, sliced tomatoes, salt & pepper 

Cottage cheese: 4 oz – 110 calories,  5 carbs, 4.5 fat, 12 protein

Sliced tomatoes: 2 oz – 11 calories, 2.3 carbs, 0 fat, 0.4 protein

Salt and pepper: 1 pinch – 0 calories

Total: 119.3 Calories – 7.3g Carbs, 4.5g Fat, 12.4g Protein

2. LYNNDSEY’S EGG MUFFINS

Ingredients: 

24 oz egg whites (1.5 16 oz containers)

5 whole eggs 

9 pieces of bacon

1 sweet potato 

1 red bell pepper 

1 small carton of mushrooms 

1/8 cup kodiak cakes 

3 oz grated Swiss cheese

– Preheat oven to 350

– Cook bacon to preference

– Sauté potato, mushrooms, bell peppers.

– Using an electric beater or whisk– beat eggs, egg whites & Kodiak mix well until fluffy.

– Remove bacon from heat, let cool, break into smaller crumbles.

– Spray muffin tins with nonstick spray

– Fill each tin 3/4 of the way full (18) with egg mixture – Evenly distribute bacon & sautéed veggies in tins.

– Top with a little Swiss cheese.

– Bake at 350 for 15-20 mins!

TOTAL (per muffin): 160 calories – 5g carbs, 5g fat, 25g protein

You could easily manipulate the ingredients to better match YOUR Macs and preferences!

3. STRING CHEESE AND BOARS HEAD DELI MEAT

String Cheese (Light) – 1 stick

50 calories – 1g carbs, 2.5g fat, 6g protein

Boars Head Deli Meat – 2 oz. 

60 calories – 1.3g carbs, 0.7g fat, 12g protein

Total: 110 calories – 2.3g carbs, 3.2g fat, 18g protein

4. HARDBOILED EGGS

5. HIGH PROTEIN PASTA SALAD

The amazing thing about hardboiled eggs is how EASY they are to prep ahead of time! Throw in a batch at the beginning of the week and you’ll have a great and go snack for days! The following macros are for 2 eggs but can be easily adjusted based on personal preference.

Total: 150.2 calories – 1.1g carbs, 10.6g fat, 12.6g protein

Barilla Penne Pasta Protein Plus (1 box)

Black Pearl Olives (1 container)

Marinated Artichoke Hearts (1 container)

Shredded Carrots (9 oz)

Light Italian Dressing (8 oz)

Crumbled Feta Cheese (6 oz)

Hormel Turkey Sliced Pepperoni (85 slices)

Red Bell Pepper (1/2 of a large pepper)

Total (1/10 of recipe): 358 calories – 34g carbs, 9.7g fat, 15g protein

6. HALF PEANUT BUTTER AND JELLY SANDWICH + GLASS OF MILK

Half Peanut Butter and Jelly Sandwich

Dave’s Killer Bread Thin (1 slice of bread): 60 calories – 12g carbs, 1g fat, 3g protein 

Peanut Butter (0.3 oz): 57 calories – 2.4g carbs, 4.8g fat, 2.1g protein 

Sugar-Free Fruit Preserves Smuckers Jelly (0.5 oz): 10 calories – 5g carbs, 0g fat, 0g protein

1% Milk (8 oz): 110 calories – 13g carbs, 2.5g fat, 8g protein

Total: 260.7 calories – 32.4g carbs, 8.3g fat, 14.1g protein

7. PLAIN GREEK YOGURT WITH SLICED FRUIT AND HONEY

8. PIZZADILLA

Chobani 0% Plain Greek Yogurt: 5.3 oz – 80 calories, 6 carbs, 0 fat, 15 protein

Strawberries – 6 oz, 40 calories, 9.5 carbs, 0.4 fat, 0.8 protein

Honey: 0.3 oz – 26 calories, 17 carbs, 0 fat, 0 protein

Total: 196.8 Calories – 32.5 Carbs, 0.4 Fat, 15.8 Protein

 

For the chocolate lovers: 

Vanilla Greek Yogurt with Raspberries and Dark Chocolate Chips

Vanilla Greek Yogurt: 5 oz – 83 calories, 8.3 carbs, 0 fat, 11.7 protein

Raspberries: 0.5 oz – 43 calories, 10 carbs, 0.5 fat, 1 protein

Dark Chocolate Chips: 0.5 oz – 80 calories, 8 carbs, 5 fat, 1 protein

Total: 209.5 Calories – 26.3 Carbs, 5.5 Fat, 13.7 Protein

9. PROTEIN SMOOTHIE

Ole Xtreme Wellness Tortilla (1 tortilla): 50 calories – 16g carbs, 1.5g fat, 4g protein

Low Fat Cheese (1 oz): 49 calories – 0.5g carbs, 2g fat, 6.9g protein

Spaghetti Sauce (1 oz): 15 calories – 2.5g carbs, 1.2g fat, 0.5g protein

Turkey Pepperoni (1 oz): 66 calories – 0g carbs, 3.8g fat, 8.5g protein 

Total: 232.1 calories – 19g carbs, 8.5g fat, 19.9g protein

10. SOFT TACO

ISO 100 Protein: 1 scoop – 106 calories, 1 carb, 0 fat, 25 protein

Almond Milk: 1 cup – 30 calories, 1 carb, 2.5 fat, 1 protein

Banana (Optional #1): 4 oz – 94 calories, 24.3 carbs, 0.4 fat 1.2 protein

PB2 (Optional #2): 0.5 oz – 30 calories, 2.5 carbs, 0.8 fat, 3 protein 

Total: 269.3 Calories – 28.8 Carbs, 3.7 Fat, 30.2 Protein 

 

Total without Optional #1: 163.7 Calories, 4.5 Carbs, 3.3 Fat, 29 Protein

Total without Optional #2 : 240.1 Calories – 26.3 Carbs, 2.9 Fat, 27.2 Protein

11. BEEF JERKY

Carb Balance Tortilla (1 tortilla): 70 calories – 19g carbs, 2.5g fat, 5g protein

Oscar Meyer Chicken Breast (2 oz): 50 calories – 1g carb, 1g fat, 8g protein

Tillamook Sharp Cheddar (1 oz): 110 calories – 0g carbs, 9g fat, 7g protein

Cholula (1 tsp): 1 calorie – 0.1g carb, 0g fat, 0g protein 

Total: 268 Calories – 20g carbs, 12g fat,  20g protein

My all-time favorite beef jerky is the People’s Choice Carne Seca Limon Con Chile! You can buy it on Amazon by clicking HERE!

TOTAL for 1 oz of beef jerky: 100 calories – 0g carbs, 2.5g fat, 16g protein

12. COSTCO TURKEY JERKY

Another jerky favorite is the Costco Turkey Jerky! It’s a budget-friendly option and is available for pickup at your local Costco.

TOTAL for 1 oz of jerky: 81.8 calories – 8.1g carbs, 1g fat, 10.1g protein

13. PROTEIN CEREAL

Do you LOVE cereal but hate seeing all of your calories spent on a single bowl? Try this delicious cocoa protein cereal from Amazon! You can order by clicking HERE!

TOTAL (per serving): 114 calories – 8g carbs, 3g fat, 15g protein

14. CHANTEL’S PROTEIN MUG CAKE

Looking for a yummy dessert that doesn’t break the bank? Try this recipe from fellow Fitbliss coach (and IFBB pro) Chantel Hall!

Protein Powder: 35 g
Baking Powder: ½ Tsp
Kodiak Power Cake Mix: ½ Tbs
Quality Dutch Cocoa Powder: 2 Tbs
Unsweetened Almond Milk: 65g
Stevia: 1 Tbs (only if needed)

TOTAL (1 mug cake): 182 calories, 128.g carbs, 5.2g fat, 26.2g protein

15. SILK PLAIN SOY WITH ORGAIN PLANT-BASED PEANUT BUTTER PROTEIN POWDER

Silk Plain Soy Milk (8 oz): 110 calories – 9g carbs, 4.5g fat, 8g protein

Orgain plant-based peanut butter protein powder (2 scoops): 160 calories, 16g carbs, 5g fat, 21g protein

Total: 301.5 calories – 25g carbs, 9.5g fat, 29g protein

16. HIGH PROTEIN BLENDED COFFEE

Cold Brew (6 oz): 45 calories – 3.8g carbs, 0g fat, 0g protein

ISO 100 Protein (1 scoop): 106 calories, 1g carb, 0g fat, 25g protein

*With 1% Milk (3 oz): 41 calories – 4.9g carbs, 0.9gfat, 3g protein 

*With Almond Milk Original (3 oz): 22g calories – 3g carbs, 0.9g fat, 0.4g protein 

Total with 1 % Milk: 158.9 calories, 9.7g carbs, 0.9g fat, 28g protein

Total with Almond Milk: 140.9 calories, 7.8g carbs, 0.9g fat, 25.4g protein

17. RICE CAKE WITH LAUGHING COW CHEESE WEDGE

Rice Cake, Lightly Salted (2 Cakes): 70 calories – 14g carbs, 0g fat, 2g protein

Laughing Cow Cheese Wedge (1 Wedge): 45 calories – 1g carb, 4g fat, 2g protein

Total: 112 Calories – 15g carbs, 4g fat, 4g protein 

18. PROTEIN CREAM OF WHEAT

Cream of Wheat (1 packet): 100 calories, 20g carbs, 0g fat, 3g protein

ISO 100 Protein (1/3 scoop): 35 calories – 0.3g carb, 0g fat, 8.3g protein 

*With 1% Milk (¼ cup): 28 calories – 3.2g carbs, 0.6g fat, 2g protein 

*With Almond Milk Original (¼ cup): 15 calories – 2g carbs, 0.6g fat, 0.2g protein

Total with 1 % Milk: 152.6 calories – 23.5g carbs, 0.6g fat, 13.3g protein

Total with Almond Milk: 140.6 calories – 22.3g carbs, 0.6g fat, 11.5g protein

19. PREMIER PROTEIN

You can buy these at Costco! While they are served better cold, they are easy enough to throw in your purse or car so that you have an easy 30g of protein available at any time!

Total: 160 calories – 5g carbs, 3g fat, 30g protein

20. EGG WHITE AND VEGGIE SCRAMBLE

Egg Whites (200g): 109 calories – 0g carbs, 0g fat, 21.7g protein

Mushrooms and/or Bell Peppers (100g): 22 calories – 3.3g carbs, 0.3g fat, 3.1g protein

Tillamook Sharp Cheddar (1 oz): 110 calories, 0g carb, 9g fat, 7g protein

Salsa (30g): 10 calories – 2g carbs, 0g fat, 0g protein

Total: 232.1 calories, 5.3g carbs, 9.3g fat, 31.8g protein

21. TUNA WITH BLUE DIAMOND PECAN NUT THINS

White Tuna in Water: 2 oz – 60 calories, 0 carbs, 1.5 fat, 12 protein

Olive Oil Mayo: 0.5 oz – 50 calories, 0.8 carbs, 6 fat, 0 protein

Salt and Pepper: 1 pinch – 0 calories 

Blue Diamond Pecan Nut Thins: 16 crackers – 130 calories, 23 carbs, 3.5 fat, 2 protein

Total: 250.2 Calories, 23.8 Carbs, 11 Fat, 14 Protein

22. GREEN SALAD WITH CHICKEN

Romaine: 7 oz – 9 calories, 1.7 carbs, 0 fat, 0.6 protein

Mixed Greens: 8 oz – 20 calories, 3 carbs, 0 fat, 2 protein

Sliced Tomatoes: 2 oz – 11 calories, 2.3 carbs, 0 fat, 0.4 protein

Cucumber: 2 oz – 2 carbs, 0.1 fat, 0.4 protein

Chicken breast: 3 oz – 82 calories, 0 carbs, 2.2 fat, 16.5 protein

Total: 136.3 Calories, 9 Carbs, 2.3 Fat, 19.9 Protein

23. GREEK YOGURT AND COTTAGE CHEESE TOPPED WITH FROZEN BERRIES (GRANOLA OPTIONAL)

Vanilla Greek Yogurt (2 oz): 30 calories – 3.4g carbs, 0g fat, 4.5g protein

Cottage Cheese (2 oz): 41 calories – 1.6g carbs, 0.6g fat, 7g protein

Defrosted Frozen Berries (½ cup) – 35 calories – 8.5g carbs, 0g fat, 0.5g protein

*OPTIONAL: Granola (¼ cup): 105 calories – 16.9g carbs, 4g fat, 3.1g protein

Total: 107.4 calories – 13.5g carbs, 0.6g fat, 12g protein

Total with granola: 223.4 calories – 30.4g carbs, 4.6g fat, 15.1g protein

24. ENGLISH MUFFIN WITH CHEESE, EGGS, AND TURKEY BACON

Large Egg (1): 75 calories – 0.5g carbs, 5.3g fat, 6.3g protein

Turkey Bacon (1 slice): 45 calories – 1g carbs, 2g fat, 6g protein

Thomas Light English Muffin (½ Muffin): 50 calories – 12.5g carbs, 0.5g fat, 2.5g protein

Tillamook Sharp Cheddar (0.5 oz): 55 calories – 0g carb, 4.5g fat, 3.5g protein

Total: 239.9 calories, 14g carbs, 12.3g fat, 18.3g protein

OR Starbucks Reduced Fat Turkey Bacon Breakfast Sandwich 

Total: 230 calories, 28g carbs, 6g fat, 13gprotein

25. KODIAK CAKE WAFFLE WITH SUGAR-FREE SYRUP

Kodiak Cake Waffle (2 Waffles): 250 calories – 30g carbs, 13g fat, 12g protein

Sugar Free Syrup (1 oz): 18 calories – 5.5g carbs, 0g fat, 0g protein

Total: 307 calories, 35.5g carbs, 13g fat, 12g protein

Have a protein packed snack that YOU love? Share it below!

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Fitbliss is a company FOR women. Our clients make a mental, physical, and emotional transformation. We empower them to love their bodies, find balance, and free themselves  from chronic dieting through our tried and tested approach. 

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