Whether it’s fueling up before hitting the gym or taking a mid-day snack break to avoid the 2 o’clock lull, high-protein, High-FAT snacks are the tastiest way to keep on going. Fats & Proteins fill you up just enough, without slowing us down, gives us a longer-lasting energy than the usual, carb-heavy (a.k.a Sugary) options. Here are some of my favorite fat-protein snacks — one for every day of the month! Feel free to mix and match, combine as you see fit.
I promise you won’t get sick of any of these choices.
An Avocado: Where to begin!? I eat at least one a day. You can slice it in half, a little salt and lemon and you are good to go. You can mash it with a can of tuna, some lemon (I also add Tabasco!) – delicious. I love to mash them, cut cucumbers in half and just go for dipping. Great easy High Fat snack you can carry around. Get creative.
Nut Butter Single Serve Squeeze Packs! With a great variety and suburb quality I prefer Artisana. Macadamia Butter, pecan, walnut, cashew, almond, coconut butter, coconut oil, cacao butter (really rich), you name it… Try them all, eat them straight from the pack, or combine them with a fruit you see fitting (apple and banana always work) There is also Justin’s who know makes their single serve packs – not Raw, a bit more sugar, but quite delicious!
Beef or Turkey Jerky: Be careful to avoid sodium and sugar-filled brands, but low-sodium, natural, or lightly flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein!
Mixed Nuts or Trail Mix: Mixed nuts are an easy way to get a delicious dose of fat-protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your buck? Almonds and Pistachios and Macadamias have the best sources of healthy fats.
Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein!
Hard-Boiled Egg: One of My Personal Favorites! You need the yolk, In its entirety an egg is a complete protein. Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of fat & protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack.
Olives: Mix and match, add some vegetable sticks, a handful of lives has some great healthy fats and taste delicious.
A Handful or two of Berries: Blueberries, raspberries, blackberries, cherries, you get it.
Deli Roll-up: Top 2 slices of low-sodium, best quality deli meat you can find (turkey, chicken, or roast beef work great!) with some mustard, 1 slice of tomato and/or any color pepper.
Nut Butter Boat: Any vehicle for nut butter (almond, peanut, macadamia, cashew) is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and fill it with a nut buttery surprise!
KIND Bar: I’m not huge supporters of prepackaged bars, smoothies, and the like, but I make an exception for KIND bars. Their classic varieties are a great source of protein from the all-nut base (coming in at around 5 grams per bar), but for an even higher dose of the good stuff, try Kind Plus varieties with added protein.
Chunky Monkey Shake: It’s time to get funky, monkey! Blend 1 medium banana, 1 tablespoon of peanut butter, a scoop of cocoa powder and 1 cup of full-fat coconut milk with 1 cup of ice for a protein-packed pick-me-up.
Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, cucumbers, and peppers are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.
Banana Nutter: Few pairings are more comforting than a classic peanut butter and banana combo. Take your favorite nut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits!
Gluten Free, Nut Butter Protein Pancakes: Props to Mark’s Daily Apple for this killer recipe. And all you need is 2 bananas, 1 egg, and a fat scoop of almond butter or any of your choosing! Blend it all together and drop them on the griddle (smaller the easier), Brown both sides, you are good to go. They are delicious and really easy! Check the website for more primal (a.k.a Gluten/Grain Free) pancake recipes.
Full Fat Chocolate Coconut Milk: I love my coconut! & No, we’re not going back to preschool. Chocolate milk is actually a great source of high-quality protein and Fat! You mix at home before hand, coconut milk, cacao, and some honey if desired. Try keeping a single-serving, shelf-stable box in your gym bag (or purse) for snack attack emergencies.
A Little Lentil: We know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the bland ol’ green things. Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this simple veggie and lentil mix.
Mini Black-Bean Mash Taco: When it’s time to get spicy, try this easy snack fix. Heat ½ cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) soft corn tortilla. Store in a small Tupperware container for easy transport.
Protein Bar: This one might sound obvious, but hear us out: It’s all about finding the right bar. Preferably gluten/grain free. One that’s not weighed down with sugar (some options can even be as bad as candy bars!). Do some research to figure which type is right for you.
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