There are protein balls, protein bars, high-protein yoghurts, and about a thousand products claiming to help you lose weight. For more healthy eating tips and recipes, visit Smarteatinghabits.com and take the next step toward a healthier you! Whether you’re prepping for a workout, managing hunger, or just looking for a healthy bite, these options have got you covered. Try a quarter or half of one standard serving, then “pay very close attention to how you feel after having a small portion of a high-protein snack and see how your body responds,” Stewart says. After exercising, aim to eat a high-protein snack within 30–45 minutes of wrapping up, registered dietitian Jennifer McDaniel, RDN, previously told The Output. Experts generally recommend focusing on eating a balanced diet and talking to your doctor or a registered dietitian if you have any questions about your protein or macro intakes. Also, they’re filling, so when you’re hungry they make a great snack. These tuna pouches are a convenient way to take protein with you. Take away those essential appliances and you can feel like you don’t stand a chance at maintaining your diet. High-protein foods also increase thermogenesis, meaning your body burns more calories digesting them. Want to improve gut health naturally without pills or extreme diets? Start incorporating 2–3 of these snacks into your day to stay full, energized, and on track with your goals. Ready-to-eat tuna or salmon packets are rich in lean protein and omega-3 fatty acids. Baby Carrots with Blue Cheese Dressing The price per gram protein varies considerably, dependent on the source, a factor that needs to be considered if recommendations are to be relevant for most of the population. However, compliance is known to increase when the foods are provided 34,48,56,64,66, which highlights a risk of bias in studies where substitutes are provided to the intervention group but not to the control group 33,68,70,71. If all foods are provided to the participants, at least a single-blinded design with blinding of the participants may be achievable, although this would be very time consuming and costly. However, it is important to note that this does not change the significance of the results for most of the studies. Additionally, for those following specific dietary plans like keto, paleo, or vegetarian, these snacks can be easily integrated into your meal plan. Many of these snacks are also rich in essential vitamins and minerals, contributing to overall well-being. Having a diverse array of snacks ensures you never get bored with your diet. Proper protein intake is essential for muscle repair, immune function, and overall health, especially when you’re following a gluten-free lifestyle. A 1-ounce serving of cheese crisps (made from real cheese) provide 13 grams of protein. Lejeune et al.10 also observed less weight regain in participants consuming 30 g/day of protein for 6 months (0.8 vs. 3.0 kg; P11 and Layman et al.12 compared HPD and high-carbohydrate diet for nine and 12 months, respectively, and they confirmed a correlation between protein intake and weight loss and between protein intake and fat-mass reduction, respectively. The studies identified for this review suggest that diets rich in protein (ranging from 18–59 energy percentage (E%)) may have a beneficial effect on body weight management. These overnight oats are rich in protein, fiber, and healthy fats, making them the perfect snack or breakfast for maintaining energy and keeping you full longer. This study demonstrated that more weight and fat loss over 1 year can be achieved in participants with MeS when using protein-enriched meal replacements within a controlled diet instead of standard protein intake . Per half-cup serving of roasted chickpeas, you’ll get 6 grams of fiber, which helps to stabilize blood sugar, plus 7 grams of protein. Clients often tell me that they find it fairly easy to eat balanced meals and snacks at home, but when they’re traveling or super busy, they struggle to make healthy choices. One serving, which contains 15 beans, boasts 3 grams of fiber, 4 grams of protein and 35 calories. Half a cup of in-shell pistachios is 160-calories and provides 6 grams of protein, 3 grams of fiber and takes a good while to enjoy. I recommend using one-third of the fruit, which provides an additional 3 grams of fiber, 250 milligrams of potassium and heart-healthy monounsaturated fats. A half-cup serving of blueberries provides 2 grams of fiber in just 40 calories. Look for a bar made with egg whites, nuts and dates for satisfying sweetness and 12 grams of protein to help you recover after a workout. A small apple ups the game with another 4 grams of fiber in 78 calories. The key is to keep tasty, filling snacks with you that you can reach for when your stomach starts rumbling. Egg-based wraps are great because you can use them just like a tortilla, but they offer 5 grams in the protein department and have just 30 calories. Whey protein is a high-quality source of protein and is one of the best options for people who consume dairy. Depending on the flavor of your protein powder, you can mix it with water, milk, or a plant-based milk substitute. Almonds contain antioxidants, pistachios are high in essential amino acids, and pumpkin seeds contain fiber. We recommend almonds, pistachios, cashews, and pumpkin seeds — some of the best foods for energy — before, during, and after your training. Pumpkin-almond butter rice cake At 3 months, the effect sizes translate to no difference in total cholesterol and LDL cholesterol with higher-protein diets.Charlotte Libov is an award-winning health book author and journalist whose work has appeared in many newspapers and magazines throughout the country.Mix a can of tuna (10 grams of protein) with a tablespoon of Greek yogurt instead of mayo.They’re high in protein-rich ingredients and low in carbs.A 4-ounce serving of canned tuna in water typically has 130 calories, 28 grams of protein, no carbs, and 0.9 grams of fat.And though most people think that protein is only for people who lift weights or work out intensely, that’s far from true. DIT is known to be 0%–3% of total energy intake for fat, 5%–10% for carbohydrates, and 20%–30% for proteins.23 While HPD induces a negative energy balance—a state of greater energy output than input—by increasing DIT and sleeping metabolic rate, low-protein diets promote a positive energy balance.22 Subjects in the HPD group consumed 1.07–1.60 g protein/kg BW/day (27%–35% of total energy intake consumed as protein), and subjects in the SPD group consumed 0.55–0.88 g/kg BW/day (16%–21% of total energy intake consumed as protein), with the two groups having a difference less than 1,250 kJ/day in total energy intake. Here we have 60 super high protein snacks you can make at home! Consuming high protein snacks can help support these processes and promote tissue growth and repair. “I like to make a big batch of this that can be used for a crunchy, savory snack or added to salads and grain bowls for a fiber and protein boost,” adds Walker. “Protein, found in foods like Greek yogurt or cottage cheese, helps stabilize blood sugar, preserve lean muscle mass and reduce cravings,” says Walker. But a healthy snack is different from your run-of-the-mill bag of chips from the vending machine. Are Bounce protein balls healthy? Add a package of breakfast biscuits, which offers 2 grams of fiber and 4 grams of protein. They are extremely tasty and satisfying thanks to 13 grams of protein and 3 grams of fiber a 170-calorie serving. Try it one-half broiled with a sprinkle of brown sugar on top and enjoy a 1-ounce wedge of cheddar on the side for 7 grams of protein and 15% of your daily calcium. This anytime combo — two stalks and 2 tablespoons peanut butter — helps keep you full with 8 grams of protein and 5 grams of fiber. Try a quarter or half of one standard serving, then “pay very close attention to how you feel after having a small portion of a high-protein snack and see how your body responds,” Stewart says.Mozzarella cheese is high in vitamin B12, calcium and protein, and may increase your levels of HDL–good–cholesterol.The non-blinded procedures in which the participants buy and cook the foods themselves, better represent the true effectiveness of the diets.Incorporate these snacks into your routine to crush cravings and hit your goals.According to experts at Medical News Today, a large hard boiled egg has 78 calories and 6 grams of protein.In this article, we’ll cover the 10 best high protein snacks for weight loss that are backed by science and easy to include in your daily routine.An increased intake of protein has been reported to have a greater satiety effect than intake of carbohydrates and so can help control hunger between meals .Most beef sticks contain approximately seven grams of protein per ounce and are typically very filling. Get support And these high-protein, low-carb snacks? That’s where high-protein snacks come in. But if you’re vegetarian, you can make high-protein work with Greek yogurt, cottage cheese, or even some protein powders. But let’s be real — most of us aren’t crushing 300 grams of protein a day by accident. Although this study had the limitation that we did not measure the clinical biomarker traditionally used to assess the intake of protein (urine nitrogen), the 24-hour dietary recall applied repeatedly can be used as an approximate measurement of the protein intake in the diet . At present, studies have only been performed with a follow-up of 3–6 months, demonstrating that higher protein intake improves adherence to the treatment and results in less weight regain . For the participants who adhered to a minimum of 75% of the study design recommendations, mean weight loss between baseline and 6 months in the HPD group was −3.7 kg (fig. 2). In the group assigned to a protein intake of 0.8 g kg/body weight (SDP group), the protein intake was reduced by an average of 12.5%. Fill one with 2 tablespoons of shredded cheese, microwave until melted, and then add fresh apple slices for a tasty snack.Pairing high protein foods with fiber and healthy fats ensures balanced snacks that taste great and support long-term wellness.Additionally, olives boast many "good fats," which make them a healthy alternative to other snacking options such as chips or other carb heavy options.Top cracks with canned sardines for a high protein and omega-3 rich snack.The best part about egg bites being high protein and low carb is that you can add anything you want!By adding these unique gluten-free, high-protein snacks to your diet, you’ll have a wide variety of options to keep your meals interesting and nutritious.At baseline and monthly, nurses measured participants' blood pressure with a digital sphygmomanometer (OMRON HEM-907; OMRON Healthcare Inc., Bannockburn, IL, USA) after 10 min of rest, following the recommendations of the American Heart Association .A mini Caprese-style snack that’s low-carb and packed with nutrients.They’re portable, easy to prep, and made with whole-food ingredients that support healthy weight loss. With ingredients like chia seeds and peanut butter, these bites are perfect, and high in protein. A 1-oz serving of parmesan contains 11 g of protein. They’ve got amino acids, are low on the glycemic index, and the fiber I mentioned can also be helpful for the digestive system. It works well as a higher protein replacement to mayo on sandwiches as well. MOst protein powders will add up to 15-25g of protein per scoop, making it a fantastic option for protein. Furthermore, if only improvements in cardio-metabolic risk factors are taken into consideration, Hyde et al. recently showed that substituting carbohydrate with fat in isoenergetic diets benefits metabolic syndrome risk factors independent of whole-body or fat mass . Nevertheless, given that fat is less satiating than protein , we can still assume that substitution with protein instead of fat is more beneficial for body weight management. Especially, the reduction in carbohydrate intake may improve body weight management in individuals with compromised glucose control independently of the amount of protein consumed. This curated list of best high protein snacks will help you fuel weight loss, curb cravings, and boost energy throughout the day. Furthermore, experts add that incorporating healthy snacks into your diet naturally increases your servings of fruits and veggies throughout the day, which many Americans fall short on. By incorporating healthy snacks into your diet, you can prevent cravings and even manage your blood sugar, according to experts at Healthline. While high-protein snacks can be a great addition to your diet, they should not replace full meals unless you’re specifically doing intermittent fasting or meal prepping. These Baked Egg Muffins are an excellent source of high-quality protein, and with the added vegetables and feta, they provide a well-rounded snack that supports both muscle building and weight loss goals. Baked Egg Muffins are a delicious and easy-to-make snack that packs a protein punch while keeping things light and healthy. These Roasted Chickpeas are an ideal snack for anyone looking to curb hunger while maintaining a healthy, balanced diet. These Turkey and Veggie Roll-Ups are a low-carb, high-protein snack that’s perfect for anyone looking for a satisfying and healthy option. The findings suggest that postprandial glucostatic control may be important for control of appetite, and that reduced carbohydrate intake may have a beneficial effect on body weight management in individuals with compromised glucose control 17,80. Additionally, in individuals of normal weight, an inverse association has been observed between postprandial insulin response and the subsequent ad libitum energy intake 20,79. It is not possible to determine from these studies whether the effects seen can be attributed to an increased intake of protein or whether they are rather a result of a reduced intake of one of the other macronutrients. Perfect for breakfast or a light snack, this visually appealing dish is a testament to the power of AI-generated food imagery. This creamy, delicious banana pecan oatmeal, topped with whipped cream and cinnamon, is a perfect breakfast or snack, generated by AI. A close-up shot of a chocolate almond protein smoothie, featuring a creamy texture and topped with chocolate shavings. A closeup shot of a chocolate almond protein smoothie featuring a creamy texture and topped with chocolate shavings It. Thus, interventions could include energy restriction or not, but similar recommended energy restriction was required for the intervention and the controls groups within each study. However, interventions that included pharmaceuticals were excluded, as the focus of this review was on dietary protein. Certain peptides have been identified as effective in reducing appetite and potentially beneficial for body weight management and are increasingly being used as pharmaceuticals for obesity treatment 22,23,24,25,26. Only studies with adult (≥18 years) human populations with overweight or obesity with or without comorbidities were included in the review. Accordingly, the amino static theory suggests that there is a nutrient-specific hierarchy of satiating power, with protein having a more satiating power than carbohydrate, which is in turn more satiating than fat . Generally, try to aim for 1.6 grams of protein per kilogram per day—and spread out that protein intake between a few meals and a couple of snacks per day to meet your nutrition goals for the day while keeping your energy levels steady. The best high-protein snacks will feed your muscles; promote healthy skin, hair, and nails; support your immune system, hormone production, and blood sugar balance; and aid in weight maintenance. Some of the mechanisms explaining the weight loss is that increasing the amount of dietary protein and reducing the proportion of carbohydrates promotes the oxidation of free fatty acids, increased satiety, and consequently lowers the energy intake in addition to a greater dietary thermogenesis 10, 11, 12, 13. The greater risk is protein sources that come with excess calories - a 500-calorie "protein" smoothie defeats the purpose. At around 163 calories per ball, they're reasonable for snacking. Bounce protein balls are among the healthier commercial options. If you exercise, having a protein snack minutes before workouts improves performance, while eating protein within 2 hours post-workout supports muscle recovery. In other good news, more reports from Healthline explain that peanut butter is low on the glycemic index, which means it does not contribute to spikes in blood sugar that are often linked to obesity and diabetes. This delicious snack may bring back memories of your childhood lunch box packed by mom, but that's no reason it can't be enjoyed as an adult. Indulge in the rich, smooth texture of this exquisite peanut butter, captured in a stunning panoramic food photography. This superfood-packed bowl is a fantastic way to kickstart your metabolism and provide sustained energy throughout the morning. Clinical trials with various designs have found that HPD induces weight loss and lowers cardiovascular disease risk factors such as blood triglycerides and blood pressure while preserving FFM. Such changes in the release of satiety hormones constitute an important mechanism of HPD-induced weight loss. In conclusion, dietary protein elevates GLP-1, CCK, and PYY levels, which are secreted in the gut and diminish appetite while also decreasing ghrelin levels, which increases appetite. Ghrelin is an orexigenic hormone that induces food intake by increasing hunger, and its plasma concentration is decreased by protein intake.34 Bowen et al.35,36 found that liquid preloads containing protein rather than glucose significantly suppressed ghrelin release. They further reported that a food’s protein content was proportional to its satiety index score, while fat content was inversely proportional to satiety index score. We’re making it easy to build intentional, daily habits that help you grow healthier one simple step at a time. Also, while they are low in calories, if you eat too many olives the calories can add up quickly, so make sure to stick to the recommended serving size. People that prefer plant-based options can opt for plant-based varieties such as pea protein, rice protein, or hemp protein, and those who aren't plant-based can opt for whey or casein protein, which contain dairy. At only 120 calories per serving, you are getting a lot of "bang for your buck" with edamame with a low amount of calories. Homemade Trail Mix Spread peanut butter on apple slices for a protein-rich and satisfying snack. Wrap sliced turkey around veggies or cheese for a protein-packed snack. Mix cottage cheese with fresh fruit for a sweet and savoury high protein snack. Combine nuts, seeds, and dried fruit for a filling and protein-rich snack. Layer Greek yogurt, berries, nuts, and honey for a delicious and protein-packed snack. This Hard-Boiled Eggs with Avocado snack is a simple yet nourishing option that’s both satisfying and packed with healthy fats and protein. “Rice cakes are low in calories, and adding almond butter provides those healthy fats and protein to keep you full,” says Walker. And healthy fats, like those in nut butters or seeds, provide energy and help the body absorb essential fat-soluble vitamins.” Dip broccoli florets, either steamed or raw, into 2 tablespoons of pimento cheese (110 calories, 4 grams of protein) for a savory and satisfying snack. Some studies have shown that protein-enriched diets can lead to greater weight loss and improvements in biomarkers of metabolic syndrome (MeS) than standard protein diets. Whether your goal is weight loss or muscle gain, these 12 high-protein snacks can help you stay energized, reduce cravings, and build a healthier body. Pairing high protein foods with fiber and healthy fats ensures balanced snacks that taste great and support long-term wellness. The combination of lean turkey, crunchy cucumber, and sweet bell pepper, all wrapped up with a flavorful hummus spread, makes for a delicious snack that’s both filling and nutritious. So, get creative in the kitchen, experiment with flavors, and enjoy the benefits of these protein-packed treats. Mix nut butter, oats, protein powder, and honey for a homemade protein bar. There was no indication of bias in the funnel plot, so the non-significant tendencies to asymmetry and small study effects identified by the Eggers and Begg tests, presumably caused by the similar SEM of most of the studies, can be assumed to be trustworthy . There does not seem to be sufficient evidence to determine whether specific proteins are linked to a greater effect than others, but this may again be due to the limited number of studies fulfilling the criteria for this review. Stocks et al. assessed potential differentiated effects during weight loss maintenance. Hjorth et al. assessed potential differentiated effects during weight loss maintenance. However, these flavorings can potentially raise the calorie, sodium, and sugar content. Almonds for snacking can be found raw, blanched, dry-roasted, and oil-roasted, as well as salted or unsalted. (4) It can help satiate your hunger thanks to its fiber and macronutrients, and can potentially lower LDL cholesterol (the bad cholesterol). Among our favorite protein bars, the Transparent Labs Protein+ Bar packs plenty of protein per serving and uses only grass-fed whey, alongside other clean ingredients. If you prefer to forego making your own, here are a few of our favorite ready-to-eat protein bars. It’s about building healthy habits that fuel your body, support weight loss, and give you long-lasting energy.She maintained her usual dinner routine but added Orgain protein to morning oatmeal.All outcomes were required to be assessed under laboratory settings, and only studies including randomized controlled trials were included.The diet regimens had an equal amount of calories in both groups and a caloric restriction of 500 kcal less than the resting metabolic rate based on the Harris-Benedict predictive formula .When based on whole foods like nuts, seeds, lean fish, or poultry, best high protein snacks can support heart health.In studies that compared two or more higher-protein diets with one lower-protein diet, we used a split-half approach to include data of the lower-protein diet and compared the lower-protein group to each higher-protein diet group separately.Higher-protein diets probably improve adiposity, blood pressure and triglyceride levels, but these effects are small and need to be weighed against the potential for harms. Protein plays a key role in helping your body feel full and energized. From Greek yogurt to roasted chickpeas, there are so many tasty options to choose from. I’m Priscilla Swahn, a dietitian dedicated to making keto easy and delicious with family-friendly recipes for every meal. I'm Priscilla Swahn, a registered dietitian with a master's degree in nutritional sciences. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. High-protein snacks help you feel full longer, which can reduce total calories if you’re not grazing all day. Such weight-loss effects of protein were observed in both energyrestricted and standard-energy diets and in long-term clinical trials with follow-up durations of 6–12 months. In contrast to other controlled feeding trials, the withdrawal rate was very low (8 That study was a single-arm trial involving a weight-maintaining diet (15% protein, 35% fat, and 50% carbohydrate) for the first 2 weeks, an isocaloric HPD (30% protein, 20% fat, and 50% carbohydrate) for the next 2 weeks, and an ad libitum HPD (30% protein, 20% fat, and 50% carbohydrate) for the next 12 weeks. Like with peanut butter, the protein and fiber in hummus helps you feel more satiated, and as Gans explains it, "This makes even a small amount of it filling and satisfying." Furthermore, 75% of the calories from peanut butter come from monounsaturated fats, which also contributes to making you feel full. Next, peanut butter is packed full of fiber as well as protein, which can also assist in maintaining feelings of fullness. According to Mayo Clinic, it takes the body a longer amount of time to digest fiber, which can help keep you feeling full for longer. If you're one to moan at the thought of dieting, fear not — there are additions and substitutions you can make to your daily diet that are actually tasty and can encourage you to eat healthier overall. “A balanced snack can be one of the best approaches if you have a fussy stomach.” This means not overdoing it with any of the macronutrients (protein, fats, or carbs, especially those high in fiber), as this may lead to digestive discomfort. A good way to figure out the ideal snack protein content for you is by calculating your total protein goal for the day and then dividing that number across your typical number of meals and snacks. Generally, our experts say that snacks that offer about 10–15 grams of protein could be considered high-protein snacks—but again, that number will be different for everyone. But remember, while protein is wonderful, don’t forget about including healthy carbs and fats in your picks, too, Ehsani says. Then for extra protein and heart-healthy fats, split that muffin down the middle and give each side a schmear of nut butter. “Adding pumpkin seeds introduces texture along with additional protein, healthy fats and nutrients like magnesium, iron and zinc. Healthy snacks for weight loss can actually play an important role in helping you reach your goal. Five olives contain just 20 calories and are loaded with heart-healthy fats. Studies show that a reduced-calorie diet that includes almonds is helpful for both weight loss and heart health. The peanut butter packet provides 7 grams of protein and 1 grams of fiber in 210 satisfying calories. The interventions and comparisons eligible for inclusion included dietary protein compared to other macronutrients (substituting carbohydrate or fat with protein), or only adding more protein to the diet without manipulating carbohydrate or fat. Papers were excluded if the study population consisted of athletes, underweight participants, or participants with anorectic diseases. Classic theories posit that macronutrient composition of a diet or a meal affects appetite via homeostatic mechanisms, triggering or inhibiting energy intake to ensure that the intake of energy or nutrients matches bodily needs . Many different diets are proposed for prevention and treatment of overweight and obesity. A serving of peanut butter is two tablespoons, which is typically around 188 calories, 16 grams of fat, 3 grams of saturated fat, 7 grams of carbohydrates, and 3 grams of fiber. One scoop typically yields 25 grams of protein, 2.5 grams of fat, and 13 grams of carbs. A one-scoop serving of whey protein packs 25 grams of protein, 0.5 grams of fat, and 2 grams of carbs. Add some peanut butter or almond butter for healthy fats, and throw in some blueberries or a banana for extra texture and nutrients. Dietitians recommend reaching your protein intake goals through whole foods before adding supplements, but the best protein shakes can also make for a satisfying snack. 😋 You could also axe the cheese and just enjoy half an avocado with everything but the bagel seasoning, which is what our teammate Rachel does! Our “toast” is melted cheese, topped with avocado along with everything but the bagel seasoning. Stick with zero sugar varieties. When you’re at home and you have access to your stove and fridge, planning a high-protein meal is rather simple, by comparison. Traveling can make it tough to stick to your clean-eating diet. Seek the advice of your physician for questions you may have regarding your health or a medical condition. The muffins or energy bites featured above, for example, do take a little longer to assemble, but having them prepared ahead of time will set you up for success for the week ahead. “This is an important time to maximize protein utilization for muscle protein synthesis,” Stewart explains. Apple slices with almond butter and honey You can choose ingredients with the highest protein content. It also has 5 grams of fiber that will help keep you full. Quinoa is a good vegan protein source that’s a gluten-free whole-grain. Edamame beans are a form of soybeans packed with protein and other nutrients, including vitamin K and folate. If you’re a carnivore, deli meat makes a satisfying snack. Most clinical trials examining the effects of HPD used controlled diets, which were provided by the investigators. A total of 1,063 participants were enrolled, and the mean (±standard deviation) diet duration was 12.1±9.3 weeks. Protein is a component of the human body, a source of energy, and an essential nutrient that facilitates growth and development. Additionally, elevated diet-induced thermogenesis (DIT), increased blood amino acid concentration, increased hepatic gluconeogenesis, and increased ketogenesis caused by higher dietary protein contribute to increased satiety. HPD has not been reported to have adverse effects on health in terms of bone density or renal function in healthy adults. A quarter-cup serving provides about 7 grams of protein. Turkey is naturally high in protein, with about 5 grams per slice, and is perfect for those following a gluten-free diet. A quarter-cup serving contains about 9 grams of protein. A cup of roasted chickpeas can provide about 15 grams of protein. If you're wondering what makes Greek yogurt different from the non-Greek variety, experts at Medical News Today share that Greek yogurt results after regular yogurt has been strained, and the whey has been removed. Because of their high fat and fiber content, avocados will help you stay full for longer, as the two combined help to slow the release of food from your stomach. They also explained that those who incorporated nuts into their diets were more likely to stick to them as they didn't actually feel like they were dieting if they got to eat nuts. Furthermore, Healthline reports that dark chocolate can help reduce unhealthy food cravings and allow you to stay fuller for longer. Having a protein shake that’s already made is convenience at its finest. Before your trip, take some time to grab some turkey meat and cheese slices. Be sure to skip the ones high in sugar and opt for plain or one that has low-sugar. This option will not only give you the protein you’re looking for, but it’ll also keep you hydrated. Grab a few bottles from a health food store before hitting the road. A can of regular cola contains 7 teaspoons of sugar (35g). To prevent tooth decay, dried fruit is best enjoyed at mealtimes – as part of a dessert, for example – rather than as a snack. If you're an "all-or-nothing" type person, you could find something to do to take your mind off food on some days of the week. Ballesteros-Pomar et al. assessed potential differentiated effects during weight loss. For most of the studies 95% CI was therefore imputed based on the mean difference calculated from the changes within each diet group and the average SEM from the other studies. Most of the studies reported results from complete case analyses, introducing a risk of bias if the discontinued participants were the ones experiencing no benefit from the interventions. Additionally, most studies failed to report whether data firstly were assessed blinded by a person not directly involved in the study. The nutritional contents of the protein-enriched shake with milk comprised 189 kcal, 18.3 g protein, 1 g fat, and 27 g carbohydrates per serving. Used as a meal replacement, powder for the protein-enriched shakes was provided to participants each month in the two Obesity and Metabolic Disease Research Clinics, and the shakes were prepared daily at the time of consumption with 240 ml of either skimmed milk or water. Each month, sample menus were provided that contained 15 different meal options (i.e., a 5-day cycle of 3 meal options and 2 snacks per day). Snacks like Greek yogurt or jerky fuel your workouts and keep your metabolism humming.She contributes to many publications, including Today.com, Parade, and Well+Good and is a sought-after spokesperson for brands in the wellness space.Stocks et al. assessed potential differentiated effects during weight loss maintenance.Yogurt has always been a popular snack for people looking for something low in calories.Bounce protein balls are among the healthier commercial options.Clinical trials with various designs have found that HPD induces weight loss and lowers cardiovascular disease risk factors such as blood triglycerides and blood pressure while preserving FFM.A hearty snack that feels like a small meal.A jar of blueberry yogurt with strawberries and blueberries on the table According to Healthline, olives have a low calorie density, which means that the amount of calories they have compared to their weight is low. However, research suggests that incorporating them into your diet in certain ways can positively affect your weight. When lean muscle mass is lost due to exercise, your metabolism can slow down, which can make it easier to gain weight back after dieting or exercising. Experts at the site explain that there are a variety of protein powder types depending on your diet. Protein-Packed Deviled Eggs Roasted Chickpeas are a crunchy, savory snack that’s both satisfying and nutritious. This smoothie not only packs a punch of protein but also offers an array of vitamins and minerals from the spinach and berries. It’s quick to prepare and an excellent way to sneak in some veggies while getting a protein boost. You might not think to reach for sardines at snacktime, but this tinned fish is an excellent pick. It packs a ton of protein in a small package while offering a yummy, crunchy taste. “I like using a combo of all-purpose flour and whole wheat flour as a base for muffins to get more fiber, then I add whatever fresh or dried fruit I have on hand,” she says. Kefir, a fermented milk product that tastes like a delicious and slightly sour milkshake, has more protein than cow’s milk per cup, and contains active probiotic cultures. As always, before beginning any new diet or exercise program, speak to your doctor or healthcare practitioner. This delicious treat has 12 grams of protein, and as long as you do not go overboard with your serving of crackers, it is very low-carb as well. Two-thirds of a cup have approximately 28 grams of protein and only six grams of carbohydrates. When you need a quick snack or maybe even a meal replacement, the best protein bars can satisfy your hunger with a spread of macronutrients to keep you moving. The chicken of the sea, the snack that made everyone say, “eww, what’s that smell” to me in middle school — canned tuna or salmon is a high-protein, low-calorie food that’s packed with Omega-3s. Hummus on its own isn’t the highest protein source, but it has other health benefits — and it’s easy to add other proteins to the mix. Edamame is an excellent option for vegan athletes looking for a high-protein snack. They’re a type of legumes, which are a good source of healthy carbs. The table of included studies and references to all articles are provided in Supplementary Information 2, and the table of excluded studies and reasons for exclusion are provided in Supplementary Information 3. Similar to the primary analysis, we used a random effects model in the meta-analyses and calculated SMDs by pooling results using data from the last follow-up reported in a study. While we determined a priori to focus on change values because scoping of the literature indicated that many of the possibly eligible studies were small, many studies did not report change values. This snack combines the creamy texture of cottage cheese with the nutty richness of almond butter and the natural sweetness of bananas. This Greek Yogurt and Berry Parfait is a perfect snack for those looking to incorporate more protein into their diet without compromising on flavor. It also supports muscle preservation, which is crucial during weight loss to ensure you’re losing fat rather than lean muscle mass. Here’s to healthy snacking and happy munching! Pea, soy, and pumpkin seed proteins have high PDCAAS scores.Keep high-protein ingredients like peanuts, walnuts, pumpkin seeds, and sunflower seeds on hand, as well as dried fruits or mini chocolate chips for sweetness.Carrots are really a no-brainer in terms of being healthy for you, and are a powerhouse of nutritional benefits.Frances has been a guest on several TV shows, including the Today Show, Good Morning America, Access Hollywood Live and CNN.So, get creative in the kitchen, experiment with flavors, and enjoy the benefits of these protein-packed treats.If you want to try a high-protein diet, choose your protein with care.Proper protein intake is essential for muscle repair, immune function, and overall health, especially when you’re following a gluten-free lifestyle.You'll see many of these tasty snacks as you go through the list below! Choose natural peanut butter with no added sugar. Balanced and blood sugar–friendly. The problem isn’t snacking itself—it’s what we snack on. Keep these refrigerated or in a cooler and you have protein at your fingertips. Avocados have become somewhat of a mainstay in many healthy diets these days because of their versatility and high nutrient profile. While this delicious treat may be typically enjoyed on some not-so-healthy-for you food items like cheeseburgers and pizza, it is possible to enjoy cheese in ways that can actually support your weight loss goals. Fuel your body with delicious, high-protein meals designed for a healthy lifestyle and weight management. Make sure to measure your portions; nuts are healthy but calorie-dense. Tofu is also rich in iron and calcium, which help build strength and support bone health. These are rich in omega-3 fatty acids, which are great for your heart and brain. They’re a great alternative to chips and other junk snacks. Made with oats, nut butter, and chia seeds, they deliver protein and fiber in each small ball. According to NHS guidance, foods high in protein can help you feel full for longer, which may support weight loss by limiting snacking between meals. For most adults targeting weight loss, that translates to 25–40 g of protein per main meal and 12–20 g per snack. At Costco, where value meets volume, the challenge isn’t finding snacks—it’s identifying the ones that deliver meaningful protein without hidden sugars, refined carbs, or excessive sodium. The composition of the diet regimen was estimated in order to ensure adequate intakes of carbohydrates and fat recommended by the US Institute of Medicine according to age and gender . On the same day as consent, doctors recorded participants' medical history, nutritionists conducted and recorded anthropometry measurements (i.e., weight, height, and waist circumference), and nurses measured blood pressure and withdrew a fasting blood sample for determination of glucose, triglyceride, total cholesterol, and HDL cholesterol levels. Our study was a randomized controlled clinical trial of parallel design with a 6-month intervention in free-living generally healthy Mexican adult men and women (aged 20–60 years) with MeS. In addition, there are some mechanisms that could support an additional role of a higher protein intake on weight loss such as increased satiety which could have lowered calorie intake as shown in previous studies . In our study, it is not possible to conclude that the differences in percentage of weight loss between the groups were due to the use of meal replacements or to the protein content of the diet because the control group did not receive meal replacements. The agency recognized that greater weight loss was achieved in the meal replacement groups when compared to groups consuming conventional diets, and compliance was better for participants utilizing the meal replacements. Unlike the data of Flechtner-Mors et al. , in the present study both diets resulted in a comparable amount of weight loss at 3 and 6 months. I make my own chickpea hummus, and with 4g of protein per serving, I always have it ready in the fridge for dipping veggies in any time of day! Canned tuna is a great option, especially if canned in water, and can carry upwards of 45 grams of protein per can! Tuna is very high in protein and omega-3 fatty acids, both of which are vital nutrients. Powerful antioxidants, fiber, and yes, protein (5g in 1 medium-sized bunch of kale). Protein can give you the energy to keep moving all day. That’s why I opt for a high-protein snack, which is like a treat with a power-packed punch. But, sadly, not all snacks are created equal. If you’re a picky eater but need a high-protein snack, you have to try our recipe. The snacks listed above offer the highest amount of protein and the most nutrients with the lowest amount of carbohydrates.A small portion of last night’s healthy dinner can be the perfect snack.This creates a risk of a non-relevant control, since it is unknown whether the participants find substitutes that are relevant to compare with the items provided to the intervention group, and it may introduce difference in energy intake.Nut butters made with only nuts and salt are a great option because they don’t have added sugars or oils, but Woodson points out that not everyone can find or afford these and says that any nut butter works as part of a high-protein snack.Most of the studies reported comparisons between the groups including significance levels for the differences, but most of the studies failed to report the estimated difference including the variance.What qualifies as a high-protein snack varies on your activity level, age, weight, and unique health goals, but a snack with at least grams of protein is a solid place to start.A simple but effective high-protein snack with a mix of healthy fats, protein, and fiber. Depending on the protein powder, you can easily get 20 grams or more of protein in a single smoothie. Blend your favorite gluten-free protein powder with almond milk, spinach, and a banana for a nutritious smoothie. Season them with your favorite spices for a tasty snack. Roasted chickpeas are crunchy, flavorful, and high in protein. Making your own protein balls is an excellent way to include ingredients you want in your diet — and leave out those you don’t. Between the milk and the chia seeds, you’ll get 9 g of protein in the 198 calorie snack. This savory veggie-nut combo is also a fiber and protein win. Our specific objectives were (1) to systematically assess the effect of protein intake on health and other risk factors for chronic disease in RCTs; and (2) to perform a meta-regression analysis of these trials to test for a possible dose–response relationship between protein intake and health indicators. Therefore, we conducted a systematic review and meta-analysis of RCTs to assess the benefits and harms of higher-protein compared with lower-protein diets in the general population. Higher-protein diets probably improve adiposity, blood pressure and triglyceride levels, but these effects are small and need to be weighed against the potential for harms. We conducted a rigorous systematic review of RCTs comparing higher- and lower-protein diets. The sprinkle of cinnamon adds warmth and depth to this nutritious, quick-to-make snack, making it a delightful treat for any time of day. If you’re looking for a creamy, protein-packed snack with a touch of natural sweetness, this Cottage Cheese with Almond Butter and Banana is the perfect choice. It’s quick to make, packed with nutrients, and ideal for satisfying sweet cravings while supporting your weight loss goals. Whether you’re at home, at work, or on the go, these snacks are sure to keep you energized and satisfied! Each recipe comes with a detailed list of ingredients, step-by-step instructions, and nutritional information per serving, making it easy to track your protein intake and stay on course. Hummus is made from chickpeas, which are naturally high in protein. Edamame, or steamed soybeans, are an excellent plant-based protein source. Pairing almond butter with apple slices creates a deliciously crunchy and satisfying snack. Grab a handful of trail mix before a meeting, enjoy a protein smoothie post-workout, or munch on some edamame during your commute. Enjoying your favorite flavors while sticking to your dietary restrictions is entirely possible. We offer meal plans, workout plans, and diet recommendations tailored to your individual needs and goals. 👉 For more high protein options, check out my post on 39 High Protein Breakfast Ideas to fuel your mornings. Choosing the right snack depends on your activity level, daily goals, and whether you need a quick mini meal or something more filling. Bake batches of roasted chickpeas, prepare overnight Greek yogurt parfaits, or portion boiled eggs into containers. These foods support muscle repair and satiety while aligning with a vegan or vegetarian diet. Choosing the right high-protein snacks isn’t just about staying full. This is a perfect option for healthy snacking at home or work. Use it in jars, bowls, or wraps for a light and healthy snack you’ll feel good about. It’s also rich in iron, fiber, and calcium, making it perfect for vegetarian protein options. These snacks are compact, filling, and great for weight control. If you are looking for a sweet way to get your protein in for the day, whipping up a smoothie and tossing in your favorite protein powder might be the way to go. Furthermore, the protein found in edamame is whole protein, which means it provides all the amino acids your body needs, which is good news for non-meat eaters. However, edamame has officially entered the mainstream and can be found in the aisles of your local grocery store begging to be added to your weight loss plans. One of the primary benefits of adding carrots to your diet is the fact that they are low in calories and can be very filling. A 1-cup serving of quinoa has 8.1 grams of protein, 3.5 grams of fat, and 39.4 grams of carbs. It can be part of a healthy meal, but you can also make a quick cup for a filling snack. A 1-cup serving of edamame yields 18 grams of protein, 8 grams of fat, and 13.8 grams of carbs. A one-ounce serving of beef jerky contains 9.4 grams of protein, 7.4 grams of fat, and 3 grams of carbs. So, scroll through and find a few new homemade snack favorites! Easy to mix, this collagen powder adds a protein punch to anything you pair it with. Plus, if ethically sourced one of the purest forms of protein you can give to your kids! With these 12 best high-protein snacks, you’ll feel stronger, more energized, and more in control of your health goals. These snacks are packed with protein-rich ingredients and make excellent low carb snacks. They also offer a healthy dose of fiber and iron, which supports your gut and energy levels. When you choose the right snacks, weight loss doesn’t feel like a struggle; it becomes a smart daily habit. That’s why high protein snacks are great for managing cravings and staying on track with your diet. It’s a perfect way to fuel your body with essential nutrients while keeping your snack healthy and low in calories. Whether you’re looking for a post-workout boost or just a healthy, satisfying snack, this smoothie is a great choice for anyone aiming to stay energized and support their weight loss goals. A Protein-Packed Smoothie is the perfect on-the-go snack that provides a powerful combination of protein, antioxidants, and healthy fats. Wycherley et al.4 conducted a meta-analysis of 24 randomized controlled trials (RCTs) that compared HPD and standard-protein diet (SPD) with isocaloric, energy-restricted diets. This phenomenon poses serious health risks because obesity can progressively cause a wide range of diseases such metabolic syndrome, non-alcoholic fatty liver disease, type 2 diabetes, and cardiovascular diseases.1 To resolve obesity, a negative energy balance, in which energy expenditure is greater than energy intake, must be encouraged. Fairly long-term clinical trials of 6–12 months reported that a high-protein diet (HPD) provides weight-loss effects and can prevent weight regain after weight loss. The effectiveness of increased dietary protein on body weight management must be interpreted in the light of other aspects. Even so, such a study might not reflect a true effect of the diets in everyday life, as many of the foods will be pre-packed and perhaps prepared in advance to maintain the blinding. Combine half a cup of part-skim ricotta with half a cup of fresh raspberries and a drizzle of honey for a rich-tasting snack with 16 grams of protein! Add fiber with whole grains to balance out the fat and protein in cheese. They’re portable, easy to prep, and made with whole-food ingredients that support healthy weight loss. And when possible, strive for diversity among your high-protein snacks to nurture your gut health and keep things interesting. This depends on your main meals - if you're getting 20-25g protein at each meal, one or two snacks help you reach the 60-80g daily target recommended for weight loss. However, protein snacks alone won't cause weight loss - you still need to maintain a calorie deficit. Protein snacks support weight loss by triggering appetite-suppressing hormones, slowing digestion, and stabilising blood sugar levels. A snack with 300 calories and only 5g of protein is essentially just empty energy dressed up in health food packaging. Before we dive into specific products, it's worth understanding why protein snacks are so effective for weight loss. HPD was also observed to have long-term weight-loss effects and to prevent weight regain following initial weight loss. Although the participants followed an ad libitum diet at designated restaurants, they were instructed to strictly adhere to the required diet composition. However, Skov et al.7 and Weigle et al.8 conducted clinical trials involving ad libitum diets. This snack is great for snack portion control because it helps you feel full on fewer calories. It’s one of the best low carb snacks for anyone who wants something filling but simple. Look for plain, unsweetened Greek yogurt to avoid extra sugar. This snack is perfect for on-the-go snacks or a quick breakfast. Even better, many of these are portable snacks, perfect for on-the-go. Let’s be honest — the internet is flooded with “best snack” lists that don’t answer the real questions people have. Or I half-prep and still end up snacking too much. I’d meal prep like a champ on Sunday, all smug with my little containers, and by Wednesday… gone. The control group was only instructed to follow a diet providing the same number of calories as prescribed to the intervention group, but with less protein content. EFSA's opinion was based on two meta-analyses of numerous controlled intervention studies in overweight and obese participants that utilized commercial meal replacement products containing up to 250 kcal/serving for periods of 3–51 months. However, we recognize that the lack of a biomarker does not allow us to fully attribute the difference in weight to different protein intake.