Dr. Ahmed
Some of the best high protein snacks, smoothies, and fruits are presented here. Proteins help in strengthening muscles, weight loss, and wound healing.
So, we all know that our body is made of three major components that are known as protein, fat, and carbohydrates.
These components are called macronutrients as they contribute a huge part to our well-being.
Here, we focus on a single macronutrient, that is protein, This has amino acids as its building blocks and they are joined by peptide bonds.
Protein has its value as it has the most profound uses in our body. Our hairs, nails, muscles, and even bones have protein.
Protein helps with the formation of tissues in the body which makes protein a building block in our body.
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What is The Importance of a High Protein Diet?
When we lose weight, our bodies go through some tough changes as they adjust to the new weight.
One important thing to know is that our bodies contain protein in our muscles.
When we’re trying to lose weight, we often need to cut back on our calorie intake, which can lead to low glucose levels.
When this happens, our bodies might start breaking down protein to get the energy they need. Unfortunately, this can result in the loss of muscle mass.
But here’s some good news: a study suggests that increasing your protein intake can be really helpful for people trying to lose weight, whether they’re overweight, obese, or physically active like athletes [Ref].
It can help them maintain a healthy balance of nitrogen in their bodies, which is important.
Plus, higher protein diets can even make your bones stronger by helping your body absorb more calcium.
So, if you’re looking to shed some pounds and stay healthy, adding more protein to your diet might be a great idea!
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What is the RDA for Protein Intake?
Owing to its potential importance in the body, the recommended dietary allowance for protein is 0.8 grams per kilogram of body weight. [Ref]
This amount represents the basic requirement of protein that your body demands in its daily functioning.
To find out your protein requirement, you can multiply your weight in pounds by 0.36 as well.
Here we have a list of high-protein snacks that you can easily incorporate into your life.
1. Almonds
Although they are predominantly known for their healthy fat content, almonds are a great source to up your protein intake.
A single ounce of almonds can deliver 6 grams of protein as well as vitamin E, which is an antioxidant that can control oxidative injury in your body, along with other vitamins. [Ref]
However, due to their high fat content, it is not healthy to eat them in excess since that may induce weight gain.
2. Peanut Butter Sandwich
A peanut butter sandwich is basically giving you the best of both worlds as the peanut butter is high in protein and the brown bread used in this has a good carbohydrate content.
Take 2 slices of brown bread and a tablespoon of peanut butter and spread it over the slice
A single tablespoon of peanut butter gives you 52 calories and 2 grams of protein along with some vitamins and minerals.
2 slices of brown bread give you 150 calories and 6.2 grams of protein.
3. Peanut Butter with Apple
Peanut butter is known as the protein powerhouse as it gives you a good load of protein. It is quite common to pair peanut butter with apples which makes this a very healthy snack.
Both of these ingredients have a good role in protecting against heart diseases.
The phytochemicals in apples act as antioxidants that are protective against oxidative damage that may lead to multiple metabolic disorders. [Ref]
Peanut butter may also be helpful in reducing the ongoing increased incidence of cardiovascular diseases as it causes a reduction in the atherogenic lipid profile of blood. [Ref]
4. Hard-Boiled Eggs
What can possibly be a better snack than hard-boiled eggs? Eggs are famous for being rich in protein as one large egg (50 g) has almost 6 grams of protein in it.
Eggs can give you almost every nutrient in addition to protein. Eggs have roles in maintaining eye health and weight. It can raise HDL cholesterol which plays a great role in preventing ASCVD.
So, 2 hard-boiled eggs can be your go-to protein source as a snack.
5. Roasted Chickpeas
A great source of plant-based protein is roasted chickpeas. Chickpeas serve as a source of vitamins and minerals. Chickpeas have a protein content of 14.4 grams in 1 cup.
Chickpeas can be great for aiding digestion and weight reduction. Their fiber content can keep you full and help with less energy consumption.
6. Yogurt with Fruit
A sweet and delicious option will be adding some fruits like blackberries into yogurt.
When choosing yogurt make sure you go for a low-fat version in order to reduce Kcal intake from fat.
This combination has a very good protein content which approximates 14 grams.
You can take one cup of fat-free yogurt and some frozen blackberries and enjoy the snack.
7. Mixed Fruit Salad
Fruits tend to have a good protein content which is why this mixed fruit salad is perfect.
Fruits like blackberries, avocado, guava, bananas, and apricots have a desired amount of protein.
Take ½ cup of blackberries (1 g), ½ cup avocado (1.4 g), 1 cup sliced bananas (1.6 g), ½ cup apricot (1.1 g) and mix them together in a bowl.
8. Banana Smoothie
Something that will keep you hydrated while meeting your protein requirements is a smoothie.
You can enjoy this banana smoothie by taking 1 cup milk (3.4 g) and 2 large bananas (3 g protein) and mixing them in a grinder.
Apart from being a suitable source of protein, bananas are also a go-to vitamin C source keeping your skin healthy along with potassium which is nutritious for your heart.
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How Much is Too Much Protein?
A high-protein diet is indeed a healthy choice but there is a thin line between taking protein in healthily high quantities and overdosing on it.
If you are using a protein supplement already then it is necessary for you to keep your dietary protein consumption in check.
Excessive consumption, e.g. 2 grams of protein per kilogram of body weight for a length of time, can cause multiple problems like digestive or intestinal issues.
Here is a summary of the protein content of the above 8 high protein snacks:
| High protein snacks | Proteins (gms) |
| almonds | 6 gm per ounce |
| Peanut butter | 2 gm per one tablespoon |
| Boiled egg | 6 gm per egg |
| Roasted chickpeas | 14.4 gms per cup |
| Yogurt with fruit | 14 gm per cup |
| Banana smoothie | 6.4 gm |
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