Here are a handful of snack options for you to consider trying, some obvious, some waayyy less obvious. Either way it should add some variety to your diet.
1.) Beef Biltong (approx. 60g, 2/3 pack)
A 60g serving of this South African favourite provides 144kcal, 27g protein, 1g carbohydrate and 4g fat. A hefty 27g protein from just 144kcal is almost unrivalled in the nutrition world.
2.) 1 boiled egg
Eggs are the benchmark by which all other forms of protein are measured, literally. Eggs contain all of the essential amino acids needed for health, wellbeing and growth, they have no ‘limiting amino acids’ meaning you can get everything you need nutritionally from the humble egg.
You get a helpful 80kcal, 7g protein, 1g carbohydrate and 5g fat per 1 medium sized egg, plus they are highly satiating as a snack, meaning you feel fuller for longer! Ideal.
3.) 1 handful of Edamame or Soya beans
Buy them fresh and steam, or use the pre-cooked frozen variety and briefly microwave to defrost before chowing down. Sprinkle with some salt to taste (be sparing).
A handful of these delivers 6-7g protein as well as those health promoting flavonoids to help lower cholesterol and improve heart health. Wagamama noodle bar sell these as a starter and they are FANTASTIC!
4.) Tuna & Ryvita thins
The prep for this great little snack couldn’t be easier. Simply pop open a couple of cans of tuna in spring water and drain, mix in a bowl with some cider vinegar, light mayonnaise or as it is, cling film and whack it in the fridge.
A couple of teaspoons of this in a small jar or Tupperware ready to eat on a couple of Ryvita thins, and you’re sorted.
5.) Toasted Quinoa
A bit unconventional this one, but a great way to get this superfood in when out on the road! Lightly sweetened and toasted via the cooking process, and hey presto, protein dense, starch rich, vitamin and mineral packed snack…DONE!
You can eat this by the handful at the office, at home or out in your car, and guess what, a couple of handfuls delivers 9g protein.
6.) “Cheesy” Kale Chips
These are excellent and make for an ideal alternative to crisps, many peoples guilty pleasure. The trick here is to sprinkle on some nutritional yeast, this stuff is packed with protein and gives a nice little taste.
Get 2 cups kale leaves and coat with 1 tbsp olive oil and 2 tbsp nutritional yeast, bake at 165 C (325 F) for about 15 minutes. This provides an impressive 9 grams protein, or 4g per large handful.
7.) Mozzarella & Tomato
This is a light and refreshing little snack that delivers in the micronutrient department such as vitamin C and Calcium, but also packs a solid 5g protein per 40-50g mozzarella cheese (approx. 2x 1cm thick slices).
Best served with a few fresh basil leaves laid on top of the mozzarella and covered with sliced tomato.
8.) Mango Prawns
Heck yes. Don’t knock it til you’ve tried it! The sweetness of the mangos compliments the prawns beautifully. Get yourself 50g cooked prawns and stir together with about 15g of fresh mango cubes. You can also have a teaspoon or 2 of sweet chilli sauce on the side if you really have to.
This really is a protein powerhouse snack delivering 11g protein from just 75kcal, 1g fat and 6g of vitamin packed carbohydrate (mango).
9.) Baked Squash Seeds
If you have used a Butternut squash or pumpkin lately then fully utilise the nutrition there is to be had by baking the seeds as well as the flesh. All you have to do is lay the seeds on a baking tray, pre-heat the oven to 200 C, sprinkle seeds with paprika and some salt and pepper to taste and cook for about 10mins.
Enjoy 15g (about a handful or 2) of these in the knowledge that you will be getting a good 5g protein, just 80kcals, 6g fat and 2g carbohydrate. Plus you’ve got the vitamin A and starchy carbohydrate squash to enjoy in a stew later that day! Nice.
10.) Veg Sticks & Houmous
The refreshing crunch of baby corn, sugar snap peas, carrot batons, celery or fresh pepper is unrivalled as a snack in my opinion. They keep really well when out on the road, plus they take up little room in the cool bag.
Houmous is a protein and healthy fat paradise, it can be addictive if you allow it, so to avoid a Houmous binge simply spoon your daily quota (about 2 tbsp or 30g) into a jar or Tupperware and take it with you.
You can expect to get 5g Protein, just 80kcal, 4g fat and 6g carbohydrate form a 80g veg sticks and around 30g Houmous combined.
OK, so next time you’re particularly hungry because you trained hard the night before, or you had to miss a meal for whatever reason, and you’re wondering what to have to tide you over til next meal time…don’t opt for the convenient pre-packaged crap, go for any variation on the above instead.