This blog post is about my favorite high protein snacks on the go!
Disclaimer: I am not a doctor, physical trainer, or nutritionist. Do not take this as medical advice. This is just my experience and what works for me.
On my weight loss and fitness journey, getting enough protein has been key. I definitely fall victim to eating unhealthily when I’m hungry and want something quick. If I don’t have healthy options on hand, I am way more likely to stop at a drive-through, and then regret it later. Having high protein snacks on the go has been essential to not eating fast food and meeting my daily protein goals.
10:1 Protein to Calorie Ratio
All high protein snacks are not created equally. There are so many so-called “high protein” snacks that are full of sugar and high in calories.
The 10:1 protein-to-calorie rule is a guideline recommended by nutrition and fitness professionals to help make healthier choices when selecting foods. It suggests aiming for foods that provide approximately 10 grams of protein for every 100 calories consumed.
When looking for high protein snacks on the go, I prioritize foods where the protein content in grams is equal to more than one-tenth of the total calories consumed.
This principle is easily applied using the straightforward equation: Protein (g) = Calories / 10.
For example, if a snack is 120 calories, the protein must be 12g of protein or more.
You can also start with the amount of protein first. Take a look at the nutrition facts and determine the amount of protein in grams. Then, add a zero to the end of the number. The calories should not be any higher than this number (protein + zero on the end).
If the protein in a snack is 10 grams, add a zero to get 100. The calories per serving should be equal to or less than 100.
All the high protein snacks on the go that I share here all meet the 10:1 ratio.
My Favorite High Protein Snacks On The Go
Core Power Protein Shake – 26G
The Core Power High Protein Milkshakes are my favorite. They remind me of chocolate milk from my childhood. I will say there is some controversy about additives in this drink. It’s probably not a good idea for this to be your only source of protein, but these are great just keep on hand in a pinch.
Gold Standard 100% Whey Protein – 24G
Whey protein is always hit or miss for me. I find that a lot of them taste too chalky or artificially sweet. The Optimum Nutrition Gold Standard 100% Whey Protein especially the Cinnamon Roll flavor is one of my favorites. I have this after most of my workouts. This protein supports muscle and post-workout recovery with 24g of quality protein and 5.5g of naturally occurring BCAAs per serving.
Barebells Protein Bars – 20G
9/10 I have a Barbells Cookies and Cream Protein Bar in my purse. These protein bars are inspired by widely loved American cookies and satisfy my sweet tooth. It’s not quite the same as having a Snickers but with 20g of protein and no added sugar, I can enjoy these guilt-free.
Dannon Oikos Pro Vanilla Greek Yogurt – 20G
I am an early riser and hit the gym at 5:30 am on most mornings. I usually sleep until the last minute, so I don’t have time for a full breakfast before the gym. The Oikos Pro Yogurt is a quick and easy high protein snack to give me fuel before my workout. Most times I eat them in the car before I run in.
Friendly Farms Tropical Fruit Nonfat Greek Yogurt – 13G
The Friendly Farms Greek Yogurt is another one of my favorite breakfast snacks before the gym. This yogurt has a bit of added sugar (just 2G) making it great to satisfy my sweet tooth throughout the day as well. These are only available at Aldi but are so worth seeking them out because they’re only about $0.50 each.
Chomps Original Beef – 10G
Think Slim Jim but better! Chomps Original Beef is made with 100% grass-fed beef, 0 added sugar and they are low carb. The Jalapeño Beef Jerky Sticks are also really good if you like a little spice. These are easy to slip into your purse or gym bag for the perfect high protein snacks on the go.
What are your favorite high protein snacks on the go?
