Prepare Portable Nut and Seed Mixes: Nuts and seeds are naturally high in protein and healthy fats. Creating your mix allows you to control the ingredients and avoid added sugars or preservatives. Mix almonds, walnuts, sunflower seeds, and pumpkin seeds in a resealable bag or container.
Portion them out into single servings for a quick grab-and-go snack. Add a few dried fruits for a touch of sweetness if desired. The protein content in nuts and seeds varies, on average you will get 7 to 9 gm protein in seeds and 5 to 7 gm in nuts when you consume about 30 gm of them.
Since they also contain high levels of fat, you should not consume more than 30 gm of seeds and nuts. (Image Source: Pinterest/Eating bird food) Enjoy Edamame: Edamame (young soybeans) are packed with protein and fibre. They can be enjoyed warm or cold and are easy to prepare in advance.
Purchase pre-cooked edamame or steam fresh beans. Sprinkle with a little sea salt or your favourite seasoning. Store in the fridge for a quick, protein-rich snack.
They’re great to consume it during a busy workday or after a workout. (Image Source: Pinterest/The kitchn) Opt for Pre-Packaged Protein Bars: Protein bars are a convenient, portable option packed with essential proteins and nutrients. They come in various flavours and formulations, catering to different dietary needs.
Keep a pack of protein bars in your desk drawer, car, or gym bag. Look for bars with minimal added sugars and high protein content to ensure you’re fuelling your body with quality ingredients. Protein bars are available in various gramages providing 10, 20 and 30 gm of protein per bar.
Ensure the protein bars you choose also provide added fibre. (Image Source: Pinterest/Jar of lemons) Make a Protein-Packed Smoothie: Protein smoothies are not only quick to make but also customizable. You can blend protein powder with fruits, vegetables, and other nutritious ingredients to create a satisfying snack.
Keep protein powder and frozen fruits ready. Blend a scoop of protein powder with your favourite fruits, a handful of spinach, and a splash of almond milk for a quick and nutritious snack. Invest in a travel blender if you’re always on the move.
Typically, a scoop of protein powder (32 gm) be it whey or plant protein will have about 24 gm of protein. (Image Source: Pinterest/Ambitious kitchen) Snack on Greek Yogurt: Greek yoghurt is rich in protein and can be a versatile snack. It’s also a good source of probiotics, which are beneficial for digestion.
Choose plain or low-sugar Greek yoghurt to avoid added sugars. Add fresh fruit, nuts, or a drizzle of honey for a tasty and nutritious snack. Single-serve containers are great for on-the-go snacking.
A 100 gm of Greek yoghurt provides you with about 10 gm of protein. Choose a low-fat Greek yoghurt. (Image Source: Pinterest/Shanika Graham white) The roasted chickpeas: This is the best and cost-effective source of protein for everyone especially if you are a vegan.
Roasted chickpea has about 7 gm of protein and 4 gm of fibres in 30gm. Roasted chickpeas are also a rich source of both soluble and insoluble fibres. One can have them coated with various Flavors and very easy to carry around.
(Image Source: Pinterest/A cedar spoon) Inputs from: Dr. Vilas Shirhatti, Technical Director and Nutrition Consultant, Naturell India Pvt. Ltd.
(Image Source: ABP Live AI).
