Food

8 High Protein Snacks for Weight Loss

In this post I wanted to share some little snacks that will help get you closer to your protein target throughout the day. 

The proteins of the body are continually being broken down and resynthesised in a process called protein turnover. Proteins are found in both animal and plant foods. The amino acid profile of animal proteins is closer to that of humans but all of the necessary amino acids can be provided in the amounts needed from plant sources.

There is an old body building myth floating around that says you need ‘1g of protein for every 1lb of body weight’ - but this is not correct, protein requirements vary depending on exercise intensity and body weight.

As I rough guide here is how I like to calculate protein intake:

Sedentary lifestyle:
Around 0.54g of protein per 1lb of bodyweight.

Active (moderate exercise 2-4 x weekly):
0.7g of protein per 1lb of body weight

Very active (hard exercise 4-6 x weekly):
0.9g of protein per 1lb of body weight


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Yoghurt Parfait

228kcal
22g P / 7g F / 18g C

Ingredients:

  • 200g Greek yoghurt

  • 1/2 cup strawberries

  • 1 tbsp chia seeds


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Savoury Yoghurt Dip

89kcal
11g P / 2g F / 7g C

Ingredients:

  • 50g plain Greek yoghurt

  • Dill

  • Lemon juice

  • Serve with chopped celery or carrots


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Tuna Stack

95kcal
13g P / 1g F / 8g C

Ingredients (multiply for more):

  • 1 multigrain rice cake

  • 1 small tin tuna in spring water

  • 2 slices of tomato

  • Salt/pepper


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PB + Carrot Slices

307kcal
12g P / 24g F / 16g C

Ingredients:

  • 3 tbsp (45g - 1.5oz) salt reduced peanut butter

  • 1 (60g - 2oz) carrot, sliced


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Baked Chickpeas

226kcal
12g P / 3g F / 27g C

Ingredients:

  • 60g (2oz) chickpeas, baked


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Cottage Cheese Bowl

182kcal
18g P / 8g F / 9g C

Ingredients:

  • 150g low fat cottage cheese

  • 5 raspberries

  • 10g (0.3oz) pumpkin seeds

  • (optional) stir through some erythritol


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Cheesy Popcorn

179kcal
12g P / 8g F / 13g C

Ingredients:

  • 2 cups home made popcorn (air popped, no oil, no butter)

  • Salt

  • 30g (1oz) Parmesan cheese or nutritional yeast (macros calculated with parmesan)


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Snack Pack

382kcal
24g P / 27g F / 7g C

Ingredients:

  • 2 hard boiled eggs

  • 1 cup celery

  • 15g (0.5oz) almonds

  • 1 babybel cheese