16 High-Protein Snacks That Will Power You Through the Day

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Written By Rivera Claudia

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Nothing can perk you up quite like high-protein snacks when the dreaded midday slump hits. And there are loads of filling, transportable, and easy-to-prep options that you can make right in your kitchen that fit the bill.

While protein isn’t a quick-acting energy source, it’s still vital for avoiding that sluggish and tired feeling, Sammi Brondo, MS, RD, CDN, a New York–based registered dietitian, tells SELF. It contains calories to keep your energy levels up and helps you avoid hanger, and it takes more time to digest than other macronutrients like fat or carbs, so it keeps you going for longer, Brondo explains.

While experts generally suggest at least 20 to 30 grams of protein per meal, you don’t need to strive for quite as much in snacks—anything from 5 to 10 grams can be enough to keep you satisfied, says Brondo. (It can also help you meet your overall protein intake goals, especially if your breakfast or lunch was a little light on it.) Plus, if you combine it with the other macronutrients, you’ll amp up that energy boost, Susan Greeley, MS, RDN, chef-instructor and registered dietitian at the Culinary Institute of Education in New York, tells SELF. For example, you can blend black beans and olive oil into hummus and eat it with tortilla chips—or bake bananas, Greek yogurt, and oats into hearty muffins for a balanced snack.

That means protein bars, hard-boiled eggs, or sticks of string cheese aren’t your only options for a filling bite—there are tons of different ways to get your fix. To save you the trip to that sad snack cabinet or pantry, we’ve rounded up a few filling, transportable, and meal-prep-friendly snacks you can make that nix the protein powder in favor of a combo of satisfying, whole ingredients. From pumpkin spice chickpeas to chili-coated edamame, these ideas will fuel you up to tackle your busiest days.

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