Protein is a hunger-busting nutrient because it slows digestion and keeps your blood sugar steady.
Protein is also necessary for maintaining healthy muscles and continuing your strength training. To help you with the best protein-rich sources, we’re giving you some of our healthiest, quickest, and most delicious high protein on-the-go food ideas.
1. Oatmeal packets or cups
Just add hot water, stir, and you’ve got a warm bowl of protein and fiber-packed food in minutes for 150-200 calories per serving (depending on which brand you choose). Many companies sell single-serving cups of oatmeal, but you could also simply carry it with you—you can ask for a cup at any coffee shop or fast-food place. If you need a little something extra to fill you up, toss in a few almonds, or slice a banana into your oats.
2. Hard-boiled egg
In addition to protein, the egg provides you a hearty dose of vitamin D and vitamin B-12 for just 78 calories per egg. Best part: they are easy to take on the run. Even better: some convenience and grocery stores sell hard boiled eggs in packages, so they’re a good idea to munch when traveling.
3. Cottage cheese
A single-serving container of nonfat cottage cheese provides 3 grams more protein than a typical serving of Greek yogurt and has just 110 calories. And even more, it also has 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20-30% of your daily quota.)
4. Greek yogurt
If you’re aiming to get more protein in your diet, it’s a good idea to replace your traditional yogurt with Greek. Greek is strained, so it takes on a thicker consistency—and has more protein and half the sugar, compared to traditional ones. Depending on the brand, you’ll get 12-20 grams of protein per container, together with gut-friendly probiotics and bone-building calcium.
5. Low-fat chocolate milk
Chocolate milk is the perfect post-workout food, providing 9 grams of protein that helps repair muscle and improve recovery, according to various studies. You can buy single-serve boxes of low-fat milk from many brands, and some don’t even need to be refrigerated. Take one in your car in the morning and drink it on your way home from the gym.
6. Roasted chickpeas
For only 120 calories per serving, these beans provide 5 grams each of protein and fiber. Better yet, a daily serving of dietary pulses like chickpeas (as well as peas, beans, and lentils) can lower LDL cholesterol levels. Make your own ones by mixing rinsed and drained chickpeas with olive oil and spices you like.
7. Whole-grain protein bars
Nutrition bars are a filling snack in a no-fuss, easy-to-carry food. But before you eat one, read the label carefully. Some are packed with sugar and fat, and high amount of protein isn’t better because super-high protein bars—like those that contain 30 or more grams—are also high in calories (up to 400!). A good measure: choose a bar with about 10 -15 grams of protein with at least less than 15 grams of sugar and 5 grams of fiber.