Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle
We've all been there – caught without a healthy snack when hunger strikes, leading to less-than-ideal food choices or overeating later. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 16 years of experience, understands this struggle. In her recent video, she shares her top eight high-protein, healthy snacks for people on the go, emphasizing the importance of preparation: "Failing to plan is planning to fail. It does not take a lot of work to have these options in your car, in your bag, and at your desk at work versus having to go to the vending machine or the fast food."
Keep reading to discover protein-packed snacks that can help you lose stubborn fat, boost your overall health, and fuel your success.
Why Carry Healthy Snacks?
Michelle emphasizes in her video the importance of having healthy snacks readily available. "Do you ever find yourself at work or just out of the house without any snacks in your bag or in your car, which forces you to either not eat at all and starve yourself or stop for fast food?" she asks in her video. By preparing these snacks in advance, you can avoid unhealthy eating habits and maintain your nutrition goals.
Cheese: A Portable Protein Source
The first recommendation in her video is baby bell cheese or cheese strings. Michelle points out, "This is probably about six to eight grams of protein in this one cheese for less than a hundred calories." She suggests carrying two baby bell cheeses for a quick 10-gram protein boost with only 120 calories.
Protein Bars: Convenient and Tasty
Protein bars are another excellent option. Michelle recommends in her video First Phorm Level One protein bars and Cliff Builders protein bars. Both options provide about 20 grams of protein per bar with roughly 270-290 calories. "Oftentimes, I won't leave the house whether it's a weekday, even on the weekends if we're going out with the family, without a protein bar," Michelle shares.
Lean Meat Snacks
Lean turkey pepperoni sticks are Michelle's third suggestion in her video. "One pepperoni stick is only 50 calories and six grams of protein," she notes. Combining two pepperoni sticks with cheese can create a satisfying snack with about 22 grams of protein.
Protein Shakes: Mix or Buy
For those who prefer liquid options, Michelle recommends protein shakes. She suggests either making them at home and carrying them in a shaker bottle or opting for pre-made protein shakes like Premier Protein or Fair Life. "I have a client who actually keeps a box of them in the trunk of her car for just in case time," Michelle mentions.
Eggs: Simple and Protein-Packed
Hard-boiled eggs are a simple, high-protein option. Michelle explains in her video, "Large eggs are only about 70 calories and about six grams of protein." She also suggests making egg bites in a muffin pan for a more portable version. Eggs are indeed a perfect diet-friendly superfood, full of healthy fats and protein, making them an ideal fat-burning snack that will keep you full.
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Greek Yogurt: Protein-Rich and Versatile
Greek yogurt is another excellent high-protein option. As clinical nutritionist Heather Hodson, RDN, CDCES, tells Vogue, "Greek yogurt is an excellent source of protein and a great option if you're looking for something quick, filling, and portable. From a nutrition perspective, Greek yogurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yogurt."
Nuts and Seeds: Portion-Controlled Protein
Pistachios and pumpkin seeds are great options, but Michelle warns about portion control. She suggests combining them with Greek yogurt for added protein. Katherine D. McManus, MS, RD, LDN, adds insight on nuts, telling Harvard Health, "Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Add a handful to oatmeal or yogurt, or have it as a snack. But remember, they are calorically dense, so limit to a small handful."
Homemade Protein Snacks
Lastly, Michelle, in her video, encourages making homemade protein bars, muffins, or banana bread. She recommends using protein pancake mix to create various high-protein baked goods. "My kids love the muffins. We make them out of the birthday cake flavor," she shares.
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Last Word
In her video, Michelle concludes by emphasizing the importance of planning ahead. "Remember, failing to plan is planning to fail," she states. Having these high-protein snacks readily available allows you to maintain your nutrition goals, prevent unhealthy food choices, and stay fueled throughout your day. Additionally, incorporating superfoods into your snack choices can further boost your health and weight loss efforts. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
