High Protein Low Calorie Snacks – Simple Easy Ideas

When hunger hits in between meals, do you have a snack plan in place? It’s important to have plenty of high protein low calorie snacks on hand when you are trying to lose belly weight.

Unfortunately, many snack foods that are thought to be convenient are often loaded with hidden refined sugars, carbs and unhealthy additives.

But snacking can be a healthy part of any diet plan, as it has been shown to help with satiety and the prevention of overeating. Snacks that are higher in protein have been shown to be more effective for satiation than those that are just high in carbs and fat.

Whether your goal is weight loss or even just maintaining, having plenty of healthy high protein low calorie snack options on hand will keep you satisfied, give you energy and get you over that midday slump without the guilt!

 

High Protein Low Calorie Snacks

Many store-bought snacks that people see as ‘diet’ are simply not healthy. Processed, boxed or bagged snack foods are often laden with extra sugars, sodium and other ingredients that can leave you feeling tired and retaining water.

When we are tired, we often make poorer food choices. Water retention can lead to feeling bloated and the scale not moving in the right direction.

Snacks that are tailored to a high level of protein with low calories are beneficial. They will help to balance your blood sugar, stabilize hunger, and provide you with nutrition and energy.

Instead of reaching for pre-made convenience foods, opt to make your own diet snacks. It’s easy and they can be delicious, satisfying treats that will get you through the day.

 

Why Add High Protein Snacks?

Protein helps provide a greater sense of fullness per gram of food over foods that are heavy on fat or carbs and low on protein. It’s also helpful for providing the body with energy as it is slower to digest.

Snacks that are high in carbs will leave you feeling hungry a lot sooner. Protein-based foods that have fiber and healthy fats are a better choice. 

 

Snack Protein Amounts?

Research shows that snacks should contain about 10-15 grams of protein. Snacks that are higher than 15 grams would tend to be more like a meal. Try to aim for 10 grams.

It is also important to look at the calorie density of your snack as well. The goal should be to aim for 200-300 calories if you are basing your daily intake at 2000 calories.

However, if you are eating a lower calorie diet for weight loss, aim for snacks around 150-200 calories. The key to making your own diet-based snacks is to base them around protein with a mix of fiber and healthy fat.

 

How Often Should I Snack?

There is no hard core rule for how often you should snack. Some experts recommend spreading daily food daily intake over 5-6 small mini-meals per day rather than 3 large meals.

Others suggest eating 3 main meals balanced with 2 small snacks in between in order to boost metabolism and burn fat.

The bottom line is whatever you eat for a snack, consider something that is higher in protein. This way you can get the maximum benefits for the least amount of calories.

 

High Protein Low Calorie Snack Ideas

Edamame

One of the easiest, healthiest options we can think of for a high protein low calorie snack, is edamame. Look for these microwavable soybeans in the frozen food section of your grocery store.

These green pods contain delicious soy beans that are quick and simple to make.

Plus, at 120 calories they pack an incredible 11 grams of plant-based protein. And there’s 9 grams of fiber per shelled half cup serving.

 

Hard-Boiled Eggs

Eggs are so versatile and make a great diet snack! Hard-boiled eggs are portable, delicious, and give your body plenty of vitamins, minerals and protein.

Each egg provides approximately 6 grams of protein and virtually no fat. All that protein can help you to squash your hunger which may help you to eat fewer calories throughout the day.

 

Almonds

These tree nuts offer plenty of protein, fiber, healthy fat and vitamin E. A one ounce serving of almonds (which is approximately 23 almonds) provides 6 grams of plant-based protein.

Eating almonds can help to build bone strength, lower LDL (bad) cholesterol, lower blood pressure and blood sugar levels. Aside from all the healthy benefits of eating tree nuts, regular consumption of almonds may even help with weight control.

 

Jerky

This convenient, portable snack is meat that has been cut into strips, had its fat removed and then dried. Jerky comes in beef, turkey, chicken and even salmon with all kinds of designer flavors.

A one ounce sized serving of jerky packs an impressive, hunger satisfying 9 grams of protein. Plus, it’s readily found at convenience stores in case you are on-the-go and in a hurry.

 

Greek Yogurt

Greek yogurt is very high in protein, coming in at around 20 grams per one cup serving. It can be eaten as a snack or a light meal.

This tasty treat can help to satisfy a sweet craving, especially if paired with fresh berries. However, be aware that some Greek yogurts contain added sugar.

For the lowest calorie options, check the side panel labels. Consider choosing low-fat options without added sugar.

 

Grain Salads

If you’re not in the mood for a keto-related high protein snack food, consider a grain salad made with quinoa or lentils. Both options offer high levels of plant-based protein. This can fill the gap between meals.

Best of all, these types of salads are readily available at many quick food marts for a grab-and-go snack.

Both quinoa and lentils are high in fiber as well as protein. Adding some vegetables like broccoli or spinach can bump up the protein and fiber even more. What a simple, super-satisfying snack that’s still low in calories.

 

Protein Shakes

Protein shakes make an excellent choice for a high protein low calorie snack option. They are simple to prepare with just a blender, water and a scoop of powder.

Many protein shakes are based on plant-based whey protein. But some others contain casein, hemp, pea, egg or brown rice proteins.

To keep within your low calorie goals, check the label to be sure it does not contain added sugars. Aim for a powder that contains at least 10 grams of protein per serving with 2 grams or less of sugar.

Pre-made smoothie shakes that are high in protein are also readily available at convenience markets and grocery stores. However, many contain added sugars, so be sure to check the nutrition labels.

Homemade smoothies can be a simple, yet effective addition to any diet plan.

 

Final Thoughts on High Protein Low Calorie Snacks

Adding protein to your snacks can help you to reduce hunger and improve satiety, which can aid in weight loss. Getting adequate protein is an important component of any weight loss plan.  When you feel full, you eat less and therefore can lose fat.

Protein is also important to support a healthy metabolism and reduce appetite. These two things are keys to losing extra pounds.

In addition, protein helps to build muscle while boosting fat burn.

Although many snacks can be unhealthy, adding any of these high protein low calorie options can help fill you up while slimming you down.

What are your favorite high protein snack foods? Tell us in the comments below.

 

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