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Nutrition & Diet

Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

Lose fat and get shredded with these delicious bites.

Alek Korab
By Alek KorabSep 29, 2024
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Alek Korab
By Alek KorabSep 29, 2024
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Alek Korab is Founding Editor of Body Network
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Nutrition & Diet

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?

Closeup view from above of a woman eating brasil nuts with healthy food on the backgroundShutterstock

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

Healthy Organic String Cheese For a SnackShutterstock

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.

RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Protein Bars: Convenient and Tasty

Different Energy protein bars and oatmeal bars on grey background. Set of energy, sport, breakfast and protein barsShutterstock

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

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredientsShutterstock

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

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

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

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

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.

RELATED:Charlotte Lamb in Two-Piece Workout Gear Reveals Her Secret for Building Lean Muscle

Greek Yogurt: Protein-Rich and Versatile

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.Shutterstock/Josep Suria

Greek yogurt is another excellent high-protein option. As clinical nutritionist Heather Hodson, RDN, CDCES, tellsVogue, "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

A variety of nuts in wooden bowls.Shutterstock

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

Banana nut sweet bread sliced on a wooden cutting board with bananas in backgroundShutterstock

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.

RELATED:Hilary Downey: 4 Quick Weight Loss Tips for Thanksgiving | 100lb Success

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.

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Nutrition & Diet

Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

Michelle Roots-protein-snacks
Copyright Michelle Roots/YouTube
Alek Korab
By Alek KorabSep 29, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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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?

Closeup view from above of a woman eating brasil nuts with healthy food on the backgroundShutterstock

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

Healthy Organic String Cheese For a SnackShutterstock

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.

RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Protein Bars: Convenient and Tasty

Different Energy protein bars and oatmeal bars on grey background. Set of energy, sport, breakfast and protein barsShutterstock

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

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredientsShutterstock

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

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

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

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

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.

RELATED:Charlotte Lamb in Two-Piece Workout Gear Reveals Her Secret for Building Lean Muscle

Greek Yogurt: Protein-Rich and Versatile

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.Shutterstock/Josep Suria

Greek yogurt is another excellent high-protein option. As clinical nutritionist Heather Hodson, RDN, CDCES, tellsVogue, "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

A variety of nuts in wooden bowls.Shutterstock

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

Banana nut sweet bread sliced on a wooden cutting board with bananas in backgroundShutterstock

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.

RELATED:Hilary Downey: 4 Quick Weight Loss Tips for Thanksgiving | 100lb Success

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.

Nutrition & Diet

Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

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Christopher Roback
By Christopher RobackJan 03, 2025
Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Building lean muscle doesn't have to mean endless chicken breasts and protein shakes. Abbey Sharp, a Registered Dietitian and founder of Abbey's Kitchen, has helped over 700,000 subscribers transform their nutrition with practical, science-backed advice. Her protein-switching techniques can help you reach your muscle-building goals without overhauling your entire diet.

The Science Behind Protein and Muscle Growth

"Protein is critical for muscle growth, appetite management, and healthy aging," explains Abbey in her post. She recommends getting 20-30% of daily calories from protein, with a focus on consistent intake throughout the day for optimal muscle synthesis.

Switch Your Carbs for Muscle Gains

Abbey introduces "dual citizenship carbs" that support muscle growth. "While white rice offers 4 grams of protein per cup, amaranth provides 9 grams, and quinoa 8 grams," she notes. For pasta enthusiasts, legume-based options deliver 13 grams of protein - nearly double regular pasta's content.

The Bone Broth Protein Switch

"A cup of white rice cooked in bone broth will have over 12 grams of protein compared to just 4 grams when cooked in water," Abbey shares. This simple switch triples your protein intake while adding rich flavor.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Power Up Your Morning Routine

For breakfast optimization, Abbey suggests a protein-rich hack: "Add protein powder to your milk before pouring it over cereal. This hack adds 22 grams of protein, turning a quick snack into a muscle-building meal."

The White Bean Power Move

"Adding just half a cup of white beans to your soup provides an extra 9 grams of protein plus 5 grams of fiber," Abbey reveals. This creamy addition supports muscle recovery while keeping you satisfied.

Upgrade Your Post-Workout Toast

Abbey's protein-packed toast hack involves cottage cheese: "Mix or puree cottage cheese with mashed avocado. Adding just half a cup between two slices of bread contributes an extra 13 grams of protein," perfect for post-workout recovery.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

The Smoothie Muscle Builder

"Silken tofu is a great vegan smoothie base that adds body and protein without affecting taste," Abbey explains. This versatile protein source helps repair and build muscle tissue.

Oatmeal for Muscle Growth

Abbey revolutionizes traditional oatmeal: "Mix a quarter cup of oats with a quarter cup of hemp hearts to boost your bowl from 5 grams to 14 grams of protein." Combined with protein-rich milk, you'll get nearly 25 grams of muscle-building protein.

Transform Your Protein Dips

For pre- or post-workout snacks, Abbey suggests enhancing dips: "Add pureed cottage cheese or Greek yogurt to store-bought dips for an extra 6-8 grams of protein," making them ideal for muscle recovery.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

The Ultimate Recovery Meal

Abbey's final muscle-building hack transforms comfort food: "Add a heaping cup of pureed cottage cheese and chopped broccoli or cauliflower to your boxed mac and cheese." This combination provides quality protein for muscle repair while adding essential nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Protein-Packed Snacks That Helped One Woman Lose 135 Pounds

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Christopher Roback
By Christopher RobackOct 22, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to find satisfying, healthy snacks that won't derail your diet? You're not alone. Finding nutritious, protein-packed snacks can be challenging in today’s fast-paced world. But fear not! Here's a list of delicious, high-protein snack ideas that are quick, easy, low-carb, and keto-friendly. These snacks will keep you fueled and on track with your health goals.

Discover insights from Mayra Wendolyne, a busy mom who lost 135 pounds through low-carb and keto eating, along with expert opinions and additional snack ideas. As registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic, "Protein is invaluable for increased fullness and satisfaction after a meal. Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side." Let’s dive in and transform your snacking game!

Chicken Snack Wraps: A Healthier Fast Food Alternative

Mayra has created a healthier version of the popular McDonald's chicken wraps. To make these wraps, start with homemade breaded chicken tenders. Mayra suggests making a big batch and freezing them for convenience. Wrap the chicken in a low-carb tortilla with lettuce, Mexican blend cheese, and your favorite sauce. "I usually just like doing a little buffalo sauce," Mayra shares in her post. These wraps are quick to assemble and perfect for a satisfying lunch or snack.

Turkey: A Lean Protein Alternative

Whole roast turkey in the ovenShutterstock

For a leaner option, Catherine M. Champagne, professor of nutritional epidemiology at Louisiana State University's Pennington Biomedical Research Center, recommends turkey: "Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat—if you don't eat the skin."

Protein Smoothies: A Quick and Nutritious Boost

Banana and chocolate smoothie in the glass jarShutterstock

Mayra recommends protein smoothies for a fast and easy protein hit. She's particularly fond of the FLA City brand, which offers an all-in-one solution with 25 grams of protein and 10 grams of collagen per serving.

DIY Protein Shakes: Customizable Nutrition

low key scoop up whey protein, selective focusShutterstock

If you prefer to make your own, try using protein powder. As the Cleveland Clinic suggests, "There are so many protein powders on the market with varying amounts of protein per serving. Always check the ingredients for added sugar content to keep your protein shake a healthy option. Try it with low-calorie liquids such as plant milk."

Greek Yogurt: A Versatile Protein Powerhouse

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Greek yogurt is a fantastic high-protein, low-fat option. According to nutrition data, 100 grams of low-fat Greek yogurt contains 9.95 grams of protein and just 1.92 grams of fat. Pair it with low-calorie, low-sugar fruits like blueberries or strawberries for a delicious, healthy snack.

Chocolate-Covered Yogurt: A Protein-Packed Dessert

Chocolate Morsels Spread for Food Background. Full frame of Chocolate ChipsShutterstock

Mayra suggests a creative twist on yogurt with her chocolate-covered yogurt idea. She starts with a high-protein yogurt cup and adds a homemade magic shell topping made from melted chocolate chips and a dollop of peanut butter. "It is so delicious, and even though it feels like a treat, it has 20 grams of protein," Mayra says.

Easy Protein Salads: Chicken Edition

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Mayra emphasizes the versatility of pre-cooked chicken breast. Mix the chicken with mayo and your favorite add-ins for a quick chicken salad.

Tuna: The Affordable Protein Powerhouse

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Tuna can be prepared similarly to chicken salad, or try Mayra's sushi-inspired version with mayo, sriracha, nori sheets, and avocado. Don't overlook your basic canned tuna! 100 grams of fresh tuna contains 24.4 grams of protein and just 0.49 grams of fat. Canned tuna is affordable, is a quick and easy snack, and pairs well with low-calorie vegetables such as cucumber or lettuce."

Cottage Cheese: A Protein-Rich Snack

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

Cottage cheese is a protein powerhouse, with 14 grams per half cup. "You can go sweet or savory," Mayra suggests, recommending topping it with berries or stuffing it into mini peppers.

The Science Behind Cottage Cheese

Close-up of a bowl of cottage cheese in the hands of a Caucasian woman. Focus on a bowl of cottage cheese.Shutterstock

"Cottage cheese is rich in casein protein. It's a complete protein that provides essential amino acids, all the building blocks of protein your body needs." says The Cleveland Clinic.

Chia Seed Pudding: A Plant-Based Protein Option

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

For those looking for plant-based options, Mayra recommends chia seed pudding, which can be boosted with protein powder and topped with fruit and low-carb granola.

RELATED: 13 Popular Drinks Ranked From Least to Most Harmful

Quinoa: The Complete Plant Protein

Boiled quinoa in white bowl on brown wooden tableShutterstock

The Harvard T.H. Chan School of Public Health also highlights quinoa as an excellent plant-based protein source: "Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own."

High-Protein Snacks for On-the-Go

Crispy celery sticks with organic peanut butter and milkShutterstock

For busy days, Mayra suggests keeping easy-to-grab snacks on hand. Celery with peanut butter is a classic option. "Two tablespoons of peanut butter has eight grams of protein," Mayra notes.

Chickpea Snacks: Fiber and Protein Combo

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Another great on-the-go option is chickpea snacks. The Harvard T.H. Chan School of Public Health states, "High-fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals. The satiating effect of the high fiber and protein content of chickpeas may help with weight management."

Shrimp: The Low-Fat Seafood Snack

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

Don't forget about seafood as a high-protein, low-fat snack option. Shrimp is particularly impressive, with 100 grams containing 20.1 grams of protein and just 0.51 grams of fat.

Salmon: Protein with a Vitamin D Boost

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

For a nutrient-dense option, consider wild-caught salmon. Allison P. Lutz, RD, tells UPMC HealthBeat, "This fish is one of the few food sources of vitamin D, a nutrient that plays a crucial role in bone health. Adequate vitamin D is essential for your body to absorb calcium and phosphorus, which support strong, healthy bones."

RELATED: Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body

Conclusion: Small Changes, Big Results

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

Mayra concludes by encouraging readers to try these snack ideas, especially on busy days. By incorporating these high-protein, low-carb options into your routine, you can satisfy your hunger while staying on track with your health goals. Small changes in your snacking habits can lead to big results in your overall wellness journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a Dietitian and These Are 6 Snacks I Eat Daily

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.
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Leah Groth
By Leah GrothMay 22, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Taylor Grasso, RD (@simplyhealthyrd) is a dietician with a mission: To teach women about balanced nutrition. She has amassed a large following on TikTok by sharing health and nutrition videos, sharing everything from meal plans to tips on how to eat healthier. In one viral video she shared her favorite healthy snacks to help build muscle, burn fat, and lose weight. “I'm a registered dietician who eats fully, intuitively, and I always get asked what I eat in a day. So I thought that I would share all of the snacks that we keep in our house throughout the week,” she says in the video. “So some of these I eat on a daily basis. Some of them my husband eats on a daily basis, and some of them, both of us eat every single day.”

1. Greek Yogurt

@simplyhealthyrd

Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips

“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber, because those are what is going to help balance my blood sugar more throughout the day,” says Taylor. “So Greek yogurt is one of my go-tos.” She prefers the pre-portioned options, either Two Good or Siggis. “I will eat literally whatever flavor it is. This provides me with the protein. It has 12 grams of protein per serving,” she says. “And then I typically add in either mixed berries or just fresh berries depending on what I have to add in a little bit of fiber.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

2. Cheese, Fruit, and Nut Packs

A view of several cases of Kirkland Signature cheese, fruit and nut packs, on display at a local Costco store.Shutterstock

She also swears by Costco cheese, fruit and nut packs, which they also sell at regular stores. “They usually have some form of cheese or turkey or something like that. And then this one also has nuts and dried fruit in it as well,” she says. “This has 10 grams of protein per serving and only three grams of fiber, so a little bit lower on the fiber side, but that's okay because we don't have to be perfect at all of our snacks.”

3. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

“Another high protein option that is absolutely having a moment right now is cottage cheese,” says Taylor. “You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack.”

4. Protein Bars

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/TikTok

“Protein bars are a really easy one for on the go,” says Taylor, revealing that her husband likes the Built bards while she prefers Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber. So this one has six grams of fiber.”

Related: 10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer

5. Meat Sticks

Snack meat stick sausageShutterstock

“We absolutely love meat sticks,” she adds. “You can either do chicken, Turkey or beef. We love the new Primal brand.” She loves buffalo chicken, turkey cilantro lime, and grass fed beef. “These provide you with a good amount of protein, pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber.”

6. Dried Mango and Pistachio

Raw Organic Dried Mangos in a BowlShutterstock

She also loves a combo of dried mango and pistachios. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” while the dried mangoes “are going to provide you with some carbohydrates and some fiber,” she adds. “I would also add something like deli meat, turkey or cheese stick or something like that to boost up the protein content even more.”

7. Protein Is Important for Weight Loss and Blasting Fat

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

“For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, tells The Body Network. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

8. And, So Is Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

And, he agrees that you should, “make sure you're getting plenty of fiber,” as it is “connected to hunger and fullness.”

💪🔥Body Booster: Pairing fiber and protein is great for a snack, as fiber will fill you up right away, while the protein will help you stay full for longer.

Nutrition & Diet

7 Best Snacks For Protein and Fiber, According to Dietitian

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Leah Groth
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you think snacking is the devil when it comes to weight loss, think again! Taylor Grasso, RD (@simplyhealthyrd) is a nutritionist and health expert who uses her social media platform to educate her followers about nutrition. In one of her viral videos, the “registered dietician who eats fully, intuitively” reveals that she “always gets asked what I eat in a day.” So, she decided to “share all of the snacks” she keeps in her house to fuel herself and her husband. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in on her selections.

Select Snacks with Protein and Fiber

Taylor_Grasso_simplyhealthyrd7simplyhealthyrd/TikTok

“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber because those are what is going to help balance my blood sugar more throughout the day,” Grasso starts out by saying.

Greek Yogurt

Taylor_Grasso_simplyhealthyrd8simplyhealthyrd/TikTok

Greek yogurt is a “go-to” of Taylor’s. “I love the pre-portioned one,” she says, holding up a container of Too Good. “This provides me with the protein. It has 12 grams of protein per serving,” she continues, adding that Siggis is another brand she gravitates toward. “And then I typically add in either mixed berries or just fresh berries, depending on what I have. So frozen mixed berries or fresh berries to add in a little bit of fiber.” Greek yogurt “is always a win,” agrees Collingwood. “Look for the lower sugar varieties or get the plain low or nonfat to keep calories down.”

RELATED:10 Ways to Look 10 Years Younger, Say Dermatologists

Cheese, Fruit, and Nut Packs

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/TikTok

Taylor also keeps cheese, fruit, and nut packs on hand. She notes that they “usually have some form of cheese or Turkey” and also nuts and dried fruits. “Super convenient and nicely balanced with fats, protein, and some fiber,” says Collingwood.

Cottage Cheese

Taylor_Grasso_simplyhealthyrd3simplyhealthyrd/TikTok

“Another high protein option that is absolutely having a moment right now is cottage cheese. You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack,” Taylor continues. “I love cottage cheese as a snack option,” says Collingwood. “It is really high in protein, and I love throwing a few grapes or pineapple or berries in with it.”

Protein Bars

Taylor_Grasso_simplyhealthyrd4simplyhealthyrd/TikTok

Protein bars are a great option for an “on the go” snack, says Taylor, recommending Built bars and Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber,” she says. “There are a lot of bars on the market, so shop around until you find one that has either fiber and/or protein that you enjoy!” adds Collingwood.

Meat Snacks

Taylor_Grasso_simplyhealthyrd5simplyhealthyrd/TikTok

“We absolutely love meat sticks,” Taylor adds. “You can either do chicken, turkey, or beef.” She is a fan of the Primal brand. “These provide you with a good amount of protein; pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber,” she says. “Meat snacks are a bit higher in sodium, but they can be an excellent snack to take on the go or just have on hand in your backpack or purse,” Collingwood notes.

Dried Fruit and Nuts

Taylor_Grasso_simplyhealthyrd6simplyhealthyrd/TikTok

Lastly, she recommends dried fruit and nuts, like dried mango and pistachio. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” she says. “And then dried mangoes are going to provide you with some carbohydrates and some fiber. I would also add something like deli meat, Turkey, or cheese stick or something like that to boost up the protein content even more.” Collingwood loves the combo.

RELATED:4 Ways to Overcome Gym Anxiety, According to Weight Loss Coach Jenna Rizzo

RDN Gives the Roundup a Big Thumbs Up

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood gives this snack roundup a thumbs up. “I love all of these snack ideas,” she says. “Fiber and protein are the way to go for snacks that will provide satiety, and they often will have lots of nutritional value as well.”

💪🔥Body Booster: Keeping healthy and nutritious snacks on hand will prevent you from reaching for foods that will derail your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@simplyhealthyrd

Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips



Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 50 Lbs by Doing These 3 Things

Alexandra_alexx.fitt15
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight and transform your life by changing your routine in small ways? Alexandra (@alexx.fitt) has amassed a following on TikTok by sharing videos about losing 50 pounds. In a new post, she reveals a few of her go-to habits for weight loss. “3 things that have truly helped me lose weight and transform my life,” she writes in a recent post. “This helped me go from 200 pounds to 150 pounds.”

Find an Activity You Are “Absolutely Obsessed With”

The first thing she did that was a game-changer? “Finding an activity I am absolutely OBSESSED with,” she reveals in the post. “When I was losing weight I did not go to the gym at all it was during Covid so everything was closed. Instead I just walked every single day because I loved it and this can be bikini, running, swimming whatever u love.”

Don’t Focus on the Scale

Next, it’s not all about the numbers. “Don’t focus on the scale,” she says. “Focus on how you feel instead. Don’t weigh yourself each week don’t do any extra things because the scale will flexuate. Instead hide your scale for a month don’t weigh yourself and just focus on feeling your best.”

Don’t Burn Out

Her third habit? “No more BURN OUT,” she says. “Okay hear me out ladies stop with the burn out you don’t have to lift heavy 6x a week if u only have time for 3 that’s great. Stop doing hours of cardio and focus on small changes each day. The secret is consistency.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk

In another one of her viral clips, she reveals that her weight loss was primarily the result of a single exercise. “I lost 40 pounds just by walking, and here's how I did it”, she said, “what you're going to do to start losing weight by walking.” She went on to offer a few tips on how to maximize the burn, starting with starting small. “Number one, don't start big. You don't have to go on a two hour walk every single day,” says Alexandra.

Take Shorter Walks Before or After Breakfast and Lunch

She also takes short walks after every meal. “I would go on a 10, 15 minute walk after my big meals,” she explains. “So usually my first walk would be in the morning, like 10 minutes before breakfast. I would eat breakfast, go about my day, and then during lunch,” she continues. “If you're at school, at work, I know you're able to get outside and get your body moving.”

Take a Longer Walk After Dinner

She also walks at the end of the day, after her meal. “This helps your food digest, it helps get rid of bloating, everything,” she says, explaining that “usually after dinner” she would take her “longer walk,” which would be “ a 30 minute walk.” Should you walk before or after meals? According to research, waiting until after your meal is more effective. A 2022 study published in the journal Sports Medicine found that walking as little as two to five minutes after a meal may lower your blood sugar.

Aim for 10,000 Steps a Day

In total, Alexandra tries to aim for “10,000 steps” per day, she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cook Double

In another Instagram post, she reveals a few of her best “lazy girl hacks” for weight loss. Alexandra’s first hack is to cook double. She says, “this way you’re gonna have leftovers for lunch for the next couple days & no need to cook!”

Make Healthy Swaps

She also suggests making healthy swaps. “Get the nuts, get the pre-cut veggies instead of having a chocolate bar, have a protein bar on hand,” she suggests.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Invest in an Air Fryer

“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 75 Pounds with These Foods

Hey Aimee Meier
Coach Reveals Easy Exercise Hack That Helped Her Lose 75 Pounds
Copyright hey.aimee.meier/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight by starting your day with a delicious chocolate smoothie? One weight loss coach claims to have the perfect recipe. Aimee Meier is a weight loss warrior and fat loss-slash-hormone expert who helps her clients lose weight without medication. In a new social media post, she unveils her viral smoothie recipe for fat loss. “When your high protein breakfast smoothie goes viral because women realize they can lose weight plus have more energy when they swap this in for breakfast,” she writes.

It Is Packed with Protein and Healthy Fats

Young woman in jeans and shirt holding glass jar of protein drink cocktail, milkshake or smoothie above white wooden table with measuring spoon of protein powder, chocolate pieces, bananas and apples.

Shutterstock

“Ready to kick sugar to the curb?! HERE IS HOW,” she writes in the post. “Here is the key - prioritize protein & healthy fats. “This will help stabilize blood sugar levels, keep you full, and keep cravings down.”

You Should Aim for 100 Grams of Protein and 50 Grams of Fat

Woman in sportswear drinking sweet banana chocolate protein powder milkshake smoothie.Drinking protein after workout.Whey,banana and low fat milk sport nutrition diet after gym.Healthy lifestyle

Shutterstock

How many grams should you aim for? “The goal: 100 grams of protein & 50 grams of fat EVERY DAY,” she continues. “This is The 100-50 Method.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Smoothie Has 32 Grams of Protein and 22 Grams of Fat

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink

Shutterstock

This is the beauty of her viral drink. “This smoothie is one of my favorites to get 32 grams of protein (& 22 grams of fat), which helps kick sugar cravings all day,” she says.

Here Is How to Make It

hands holding a scoop of chocolate protein over white background.

Shutterstock

Ingredients:

  • 8 ounces of water (& 2-3 ice cubes)
  • 2 scoops creamy chocolate protein powder
  • 2 tbsp chia seeds
  • 2 tbsp ground flax seeds.

You Will Lose Weight Fast

Female leg is stepping on white bathroom scales at home, weightShutterstock

Aimee claims that following this program helped her lose weight quickly. “Focusing on The 100-50 Method approach is what let me finally lose the 75 pounds I had carried around after having five babies (who were no longer babies when I lost the weight 😅)” she wrote.

She Also Swears by 3 Foods that Mimic Ozempic

A lot of avocados in boxesShutterstock

In another post, she reveals three foods she eats daily “that mimic the effects of Ozempic in a natural way,” she writes. She explains that Ozempic “helps keep your blood sugar levels from getting too high. In your body, this medicine acts like a hormone called GLP-1. It stimulates your body to make more insulin after you eat, prevents your liver from releasing stored sugar, and slows the movement of food through your body,” she writes.

Here Is How These 3 Foods Mimic Ozempic

Hungry woman holding spoon in her mouth.5 Ways to Suppress Your Appetite Without Taking OzempicShutterstock/Roman Samborskyi

How do the three foods mimic Ozempic? “By helping regulate blood sugar levels,” “helping you feel fuller longer,” and supporting insulin sensitivity, she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

The first food is Greek yogurt. “Rich in protein, Greek yogurt slows digestion, which helps regulate blood sugar after meals. The protein also keeps you satiated, curbing hunger for longer. And the probiotics in Greek yogurt improve gut health, which can impact metabolism and inflammation, both related to insulin sensitivity,” she says.

Chia Seeds

Healthy,Chia,Seeds,Shutterstock

The second food is chia seeds. “Packed with fiber and healthy fats, both of which slow digestion and stabilize blood sugar. By slowing the release of glucose into the bloodstream, chia seeds help prevent spikes and crashes, which can support insulin regulation and steady energy levels. The fiber also keeps you fuller longer, reducing the urge to snack and helping with weight management,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

The third food? Avocado. “Avocados contain healthy fats, particularly monounsaturated fats, which help the body better respond to insulin. This aids blood sugar regulation. The fiber in avocados also slows digestion and keeps you feeling full longer, reducing cravings and supporting weight control,” she reveals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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