When your life is too busy and you don't have any time to cook, junk food is really your savior.
However, many snacks now have starch content Street High, can make you feel dissatisfied and have more cravings.
It is important to make sure that your snacks are really nutritious and high in protein.
Protein helps you quickly feel full because it signals to release hormones that inhibit hunger, slow the digestion process and stabilize blood sugar .
Here are 30 protein-rich and easy-to-carry snacks, so you can enjoy them anywhere.
1. Dried meat
Dried meat is the fated meat, cut into pieces and dried. It is a delicious and convenient snack.
Dried meat contains content the protein very high, up to 9 grams / ounce (28 grams) .
Beef, chicken, turkey and salmon are often used to make dried meat. You can find these products in most grocery stores, but keep in mind that ready-made dry meat products often contain Street High and many artificial ingredients.
Therefore, it is best to make dry meat yourself, only using meat and some spices.
2. Mixed nuts and dried fruits
Mixed nuts and dried fruits are a blend of fruit and dried nuts, sometimes this mixture also includes chocolate and cereal. It is a protein source, which provides 8 grams of protein in every 2 ounces (≈56.7g) of the mixture .
You can increase the amount of protein in a mixture of nuts and dried fruits by using almonds or pistachios, which contain more protein than other nuts such as walnuts or cashews .
Dried fruits and different nuts make this mixture high in calories, so it's important not to eat too much at the same time. You only need to use one hand at a time.
3. Turkey rolls
Roll turkey is a nutritious, delicious and nutritious snack, consisting of cheese and vegetables wrapped in slices of turkey breast.
Basically, this dish is like sandwiches just in different places bread .
Snacks have high protein content and starch low, like turkey rolls, for example, shows blood sugar is an important factor in regulating appetite .
You can make turkey rolls by placing four slices of chicken breast on a plate and then spreading it to one teaspoon of cream chese. Add pickled cucumbers or a few slices of fresh cucumber and a piece of tomato onto a piece of chicken breast and roll them into pieces.
Each book provides about 5 grams of protein from turkey and cheese, as well as some other nutrients and fiber from tomatoes and cucumbers.
4. Greek yogurt pudding
Greek yogurt is an ideal snack rich in nutrients and protein, with 20 grams of protein in every 224 grams of yogurt (about 1 cup). Greek yogurt is easier to saturate than regular yogurts containing less protein .
Not only is a great source of protein, Greek yogurt also has a high calcium content, which is very important for bone health .
To make yogurt delicious and more saturated, you can make yogurt pudding by mixing a cup of yogurt with cereal and strawberry mixture into layers.
Each ounce (≈28.3 grams) of cereal added to yogurt will provide an additional 4 grams of protein. However, pay attention to the amount of grain you use, because cereals have a high caloric content and you can eat them too much. One or two tablespoons is a reasonable serving .
5. Vegetables and yogurt sauce
It's great that you can eat snacks with vegetables, but unfortunately they don't contain much protein. You can increase your protein intake by eating vegetables with yogurt sauce.
Yogurt sauces are often made by mixing yogurt with herbs and spices, such as cumin and lemon juice, as in this recipe. To get more protein, it is best to use Greek yogurt, which contains nearly twice as much protein as regular yogurt .
For convenience, make a batch of ready-made yogurt, spread it out and store it in fast food boxes so you can use it when you need it.
Tuna contains a lot of protein and you can use it to make it a convenient and healthy snack. One cup of tuna contains 39 grams of protein - an impressive number, so eating tuna is very hungry for a long time .
In addition, tuna has many other nutrients such as vitamin B and selenium, it also contains a significant amount of omega-3 fatty acids .
7. Boiled eggs
It is undeniable that eggs are very healthy, it includes most of the nutrients that your body needs. Eggs contain high levels of vitamin B and trace minerals .
In addition to being nutritious, they also have many ways of processing. Boiled eggs can be a delicious and easy to carry snack.
A boiled egg consisting of six grams of protein will help you feel full and satisfied until the next meal. Their retention of satiety can also reduce the amount of calories you consume at the end of the day .
8. Celery spread peanut butter
The celery sticks spread by one or two tablespoons of peanut butter make a delicious and easy-to-make snack. They contain a huge amount of protein from peanut butter, which provides 4 grams of protein in every tablespoon (32 grams) .
We know that peanut butter and peanuts help you feel full, and eating peanuts or peanut butter between meals helps maintain a proven satiety .
One study found that peanut butter maintained more satiety than other nuts, such as almonds or chestnuts .
9. Energy bite doesn't need to be baked
Energy bite is a delicious, protein-rich snack made by mixing many ingredients such as butter beans, oats and nuts, and then squeezing them into a circle.
The best thing about Energy bite is that they don't need to be baked. You can prepare a batch to be available and you will have a snack available. When needed, just take a few and go.
This is As the peanut Energy bite, provide 5 grams of protein per serving.
10. Sliced slices
In addition to being a quick and easy snack, cheese is very beneficial for health and easy to create a full feeling. This is an excellent source of calcium, phosphorus and selenium and it also contains a small amount of other nutrients .
Moreover, cheese has a lot of protein. Only one slice of cheddar cheese provides 7 grams of protein, which can help prevent your appetite .
In a study of overweight men, calorie intake decreased by 9% after they consumed cheese for a snack .
Another study found that babies who eat a mixture of cheese and vegetables for snacks need less calories to feel full, compared to those who eat chips .
A reasonable cheese serving is about 1-2 ounces (28-57 grams). Because cheese contains an amount calories Significant, so it's best to use it at a moderate level.
Eat a handful almond or another type of nut for a snack is a simple way to supplement protein.
One ounce of almonds provides 6 grams of protein, and a large amount of vitamin E, riboflavin, minerals and good fats .
Snacking on almonds helps you get many health benefits and can even help you manage your weight .
Almonds also have high calorie intake, so it is important to follow the recommended diet. A handful of almonds is equivalent to about 22 almonds.
12. Grilled chicken beans
Chicken beans, also known as garbanzo beans, are a legume family with impressive nutritional records. They are also a good source of protein and fiber great.
Every half of a cup of chickpeas (82 grams) contains 7.5 grams of protein and 6 grams of fiber, with the same amount of vitamins and minerals. Chicken beans contain particularly high levels of folate, iron, magnesium, phosphorus, copper and manganese .
The combination of fiber and nutrients in chickpeas can help reduce the risk of certain diseases such as heart disease, type 2 diabetes and some cancers .
One of the ways to prepare chicken beans for deliciousness is to roast them with some basic spices and olive oil. Roasted chicken beans are crispy and easy to carry, so you can take them and enjoy them when you're hungry.
13. Hummus and Veggies
Hummus is made from cooked chicken peas, finely mixed with sesame paste (tahini) or olive oil, used for dipping or spread on food.
A serving of 1/3 cup (113 grams) contains 6.5 grams of protein, making it a fast and nutritious snack .
Vegetables (veggies) are a wonderful, nutritious food that accompanies hummus. To enjoy this snack on the move, simply place a few carrots or celery sticks vertically in a portable container with a hummus sauce at the bottom.
14. Fresh cheese
Fresh cheese is famous for its high protein content. It is a light snack that you can enjoy while on the move.
There are 14 grams of protein in half a cup (113 grams) of fresh cheese, accounting for 69% of its total calories .
Fresh cheeses are also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12 and riboflavin .
You can just enjoy fresh cheese or combine it with fruits and nuts to make a delicious snack.
15. Apples and peanut butter
Apples and peanut butter create great flavors when combined together, and they also create a proteinincao snack, providing many health benefits.
Fiber and antioxidants in apples can improve intestinal health and reduce the risk of heart disease, while peanut butter has increased HDL ("good" cholesterol) and reduced LDL ("bad" cholesterol) and triglyceride .
Although peanut butter has a positive impact on your health, it has a caloric calorie content, so it's best to use it moderately.
A snack with a medium apple and a spoon of peanut butter provides 4 grams of protein, as well as some nutrients like vitamin C and potassium .
16. Beef sticks
Beef sticks are a protein-rich and easy-to-carry snack, but it's important that you choose the right type.
The beef that you eat should include beef and salt, and possibly some spices. Ideally, they should be made from grass fed beef meat, as it is richer in omega-3 fatty acids than cereal beef .
Most types of beef sticks contain about six grams of protein per ounce (28 grams) .
17. P Protein bar form
Stick protein is an easy choice to absorb a significant amount of protein.
Self-made stick proteins are healthier, because ready-made protein bars often contain lots of sugar and other unnecessary ingredients.
Larabars are a popular protein bar made of minimal ingredients.
You can also easily make a batch of stick proteins by following them This, use seeds, dates and dried fruit.
18. Canned salmon
Canned salmon is a great protein snack that you can take anywhere. Just one ounce has provided 8 grams of protein and other nutrients, including niacin, vitamin B12 and selenium .
Salmon also provides omega-3 fatty acids, which are anti-inflammatory and can reduce the risk of heart disease, depression and dementia .
You can just eat canned salmon or combine it with some other flavors by adding a bit salt and pepper. It has a great taste when eaten with cookies or vegetables.
19. Chia seed pudding
Pudding Chia seeds has become a popular snack in recent years - and with good reason. It's delicious, healthy and rich in protein.
There are four grams of protein in an ounce of chia seeds, and they provide some other nutrients, like calcium, phosphorus and manganese .
Furthermore, chia seeds have high levels of omega-3 fatty acids, bringing many health benefits .
For example, chia nuts can help reduce triglyceride levels, which are important for reducing the risk of heart disease .
To make chia seed pudding, soak seeds in milk for a few hours until the mixture is as thick as pudding. Then add flavoring like vanilla and cocoa, as in .
20. Homemade granola cake
Granola is a baked dish that includes oats, nuts and honey-like sweeteners. It makes a snack to help you feel full thanks to its protein content. Most granola types provide at least four grams of protein per ounce .
Granola ready made usually has high sugar content, you can make granola at home to avoid this. All you have to do is bake oats, dried fruits and all kinds of hat together, such as inside .
In general, granola is good for health, but it has a high caloric content. A granola cup provides nearly 600 calories, so you're very easy to use the amount you need. To control calories absorbed, you should use ¼ cup for each serving is reasonable.
21. Pumpkin seeds
Pumpkin seeds are a perfect choice for a quick snack, and it also contains high protein content and some other valuable nutrients.
One ounce of pumpkin seeds contains 5 gramprotein, as well as a significant amount of fiber, magnesium, zinc and polyunsaturated fatty acids. Pumpkin seeds also provide antioxidants against disease, including vitamin E and carotenoids ( .
Some evidence suggests eating pumpkin seeds can help prevent some cancers, and the fat in pumpkin seeds is beneficial for cardiovascular health .
In addition, the pumpkin seeds' protein and fiber make them a great snack to help you limit hunger until you can eat. You can eat raw or roasted pumpkin seeds with some spices. 1/4 cup serving is appropriate.
22. Butter from nuts
Nuts butter is the perfect choice when you need a quick, protein-rich snack and easy to bring.
In the US, you can find packets of avocado nuts. They are available for sale in nuts or at the cash register at many grocery stores.
A popular brand is this brand provides peanut butter, almond butter and hazelnut butter. Their instant peanut butter package contains 8 grams of protein and is only processed with two ingredients - dry roasted peanuts and palm oil.
Nutritious nuts butter, provides a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus and trace minerals .
23. Smoothie p the protein
While it is ideal to absorb protein from food sources, protein smoothies will be an easy-to-do snack that still supplies protein and other nutrients into your diet.
They can be made of some protein powders, including whey powder, eggs, soybeans and beans.
Special whey proteins may work to maintain satiety. In one study, people who ate light bread with whey protein consumed less calories than those who ate snacks with less protein .
In another study, a snack with yogurt supplemented with whey protein reduced hunger more than a starchy snack with the same amount of calories. ).
Generally, a tablespoon of protein powder provides about 20 grams of protein, which will definitely help you feel full until the next meal .
To make a protein smoothie, just combine one tablespoon of protein powder, one cup of milk or juice, one cup of ice and fruit, if you want. Then pour it into a portable container so you can take it anywhere.
Edamame is young soybeans with shells. They are rich in protein, vitamins and minerals, and are a quick and easy snack.
One cup of edamame provides the necessary amount of nutrients, including 17 grams of protein, 52% of daily vitamin K needs and over 100% of your daily folate needs .
Usually, edamame is steamed to eat. Many edamame stores have been cooked and frozen, which needs to be reheated in the microwave before use. All you have to do is place the hot edamame in a carry-on container so you can enjoy it on the go.
To increase the flavor of edamame, just add spice and taste at your disposal.
25. Salad g ah and avocado
Chicken salad and avocado is a delicious, full and easy to bring snack. The combination of protein from chicken and healthy fats from avocado will surely fill you up and satisfy.
In addition, butter has many important nutrients, including vitamin K, vitamin E, potassium and folate .
To make this salad, you only need to combine boiled chicken breast and butter with some spices and vegetables, such as inside contains 22.5 grams of protein.
26. Candy fruits and fruits lymph nodes
Fruit and nut candy is a crispy and protein-rich snack that is edible when you're on the move.
They are usually pre-packaged, so they are not always the healthiest option. However, some brands use self-added sugar ingredients.
Candy is a great choice in America. This brand uses simple ingredients such as nuts, dried fruits and oats in their products.
Most KIND Plus bars contain 5-10 grams of protein, in addition to fiber and omega-3 fatty acids.
27. Lentil salad
Lentil salad is a great snack. It is very nutritious and is a great source of plant proteins. In fact, a cup of lentil salad provides 18 grams of protein, along with large amounts of iron, folate and manganese .
In addition, lentils provide over 50% of your daily intake of fiber. The special fibers found in lentils have a beneficial effect on intestinal health because it is the food of good bacteria in your colon .
The combination of protein, fiber and starch in lentils is especially useful for stomach filling, and using them regularly can help control diabetes and reduce the risk of heart disease and some types of cancer .
To make lentil salad, combine lentils cooked with vegetables, spices and decorations to your liking. It has great taste when added with balsamic vinegar and olive oil, as in this recipe.
28. Oats for overnight
Oats for overnight are easy to make, easy to carry and very nutritious.
Oats have a high protein content and contain many vitamins and minerals. In addition, a 234-gram serving provides 16% of the fiber your body needs every day .
Some studies have shown that oats have the ability to maintain satiety. This may be due to a combination of healthy fiber and protein .
In one study, oatmeal filled you and decreased your cravings for more instant cereals with the same amount of calories .
Another study compared the level of hunger and the amount of food intake after eating oatmeal or oranges. People who eat oatmeal are less hungry immediately after eating and eating less food at the end of the day .
To make oatmeal overnight, mix 1 cup of milk with 1/2 cup of oat. You can add flavor by adding peanut butter, chia seeds or fruit, as in . Put it all in a jar over the night, and the next day there will be a healthy snack to welcome you.
29. Muffin eggs
Egg muffins are a super healthy snack with lots of protein.
They are made by mixing eggs with vegetables and spices, pouring the mixture into a muffin mold and baking.
This type of cake is also very convenient because they can be eaten hot or cold. You can increase the nutrient content by adding vegetables and increasing the amount of protein by coloring the cake with one or two tablespoons of cheese.
This egg muffin combines eggs with broccoli, onions and bell peppers.
30. Cheese popcorn
Popcorn is a popular and healthy snack that provides some B vitamins, magnesium, phosphorus, zinc and manganese. It also contains significant amounts of fiber, with four grams per ounce .
In addition, some studies show that popcorn is a quick snack. In one study, people who ate popcorn less hungry and ate less than those who ate chips .
Although popcorn helps us to be full, it does not contain high protein content. You can increase the protein content by giving Parmesan cheese, which provides 10 grams of protein per ounce .
To enjoy cheese popcorn as a snack, simply combine three cups of popcorn with two tablespoons of Parmesan cheese.
Messages to note
High protein snacks are important when you're hungry between meals, as they keep you full and satisfied.
While there are plenty of unhealthy snacks, there are still plenty of convenient and nutritious dishes to enjoy even when you're in a hurry.