5 Ingredients or less high protein snack ideas for weight loss

  • 3 Minutes Read
  • Nov 11, 2019

Can you snack and still lose weight? Yes, if you are a smart snacker. Try these quick and easy 5 ingredients or less high protein snack recipes.

5 Ingredients or less high protein snack ideas for weight loss

How you can be a smart snacker with these high protein snack ideas

What is a smart snacker?

Snacks such as chips and soda are high in fat and sugar. On the other hand, snacks such as a hard-boiled egg and Greek yogurt are high in protein which keeps you fuller longer. By promoting satiety, high protein snacks can help you lose weight. Another added plus to high protein snacks is that they do not cause sugar mood swings which other high carbohydrate snacks can do.

What is protein and why is it important in the body?

What is protein and why is it important in the body? When you think of protein, you might think of bodybuilders who need extra protein to build muscle. However, everyone needs protein to stay healthy. Protein is one of the foundational nutrients found in almost every cell in the body from hair, skin, nails, muscles, bones and internal organs. Protein can be found in both plant sources, such as nuts, beans and quinoa and animal sources, such as milk, meat and eggs. See Protein Foods Group Food Gallery to see pictures of other foods high in protein and recommended servings sizes.

Protein snacks and weight loss

Feeling full and satisfied is important in preventing overconsumption which leads to weight gain. Many studies have demonstrated that eating a high protein snack, compared to high fat or high carbohydrate snacks, in the afternoon, can increase the feeling of satiety and delay the consumption of dinner. People are surprised by how a small portion of a high protein snack can keep them satisfied longer. I often cannot finish a single-serve (5.3 oz or 150 g) container of Greek yogurt with a few nuts on top because I feel full so quickly!

Fun Fact: Greek yogurt contains twice as many grams of protein per serving than regular yogurt.

How to be a successful snack packer

Most people have good intentions of packing or making a healthy snack. However, if you haven't done advanced snack planning, when your stomach starts rumbling with hunger pains, you often just grab and eat what is available, which is often not that healthy. You might grab those donuts in the breakroom or pick up fast food between school and soccer practice. We all know the consequences of not planning ahead when hunger strikes.

The key to successful snacking is preparing them ahead of time in the proper portion size, when you are not hungry. Aim for 8-10 grams of protein and less than 300 calories for high protein snacks for weight loss.

5 Snack Tips from my Successful Weight Loss Clients

Low Calorie High Protein Snack Ideas

Recipe Directions
Ambrosia Greek Treat Mix together:
  • 1/2 cup Greek yogurt, plain, nonfat
  • 2 Tablespoons coconut
  • 1/4 cup mandarin oranges, drained
Meat & Cheese Roll Up
  • 1 slice deli meat
  • 1 cheese stick
  • Wrap one piece of deli meat around your favorite cheese stick. My favorite is a piece of smoked turkey deli meat around a piece of sharp cheddar cheese.
Peaches & Cottage Cheese In a small bowl, place:
  • 1/2 cup cottage cheese, low fat
  • 1/2 cup diced peaches, either fresh or canned in its own juice
Open Face Hard-Boiled Egg Sandwich
  1. Boil egg until hard (Be a smart snack packer and boil a few extra eggs for quick snacks later).
  2. Peel and cut with an egg slicer into thin slices.
  3. Toast one piece of whole grain bread. I enjoy Dave's Killer Bread.
  4. Spread bread with olive oil-based margarine.
  5. Place a single layer of slices of egg on bread.
  6. Top with ⅛ teaspoon of salt, paprika and light mayonnaise. Eat warm!
Roasted Chickpeas
  1. Preheat oven to 400F.
  2. Rinse and drain a can of chickpeas or garbanzo beans.
  3. Spread on parchment paper on a baking sheet.
  4. Mix gently with 2 teaspoons of olive oil and your favorite spices. I enjoy 1/4 tsp each of paprika, salt, pepper, and garlic salt.
  5. Roast in oven for 10 minutes.
  6. Using a pancake turner or wooden spoon, mix again so the chickpeas roast evenly.
  7. Roast for another 10 minutes until slightly brown.
Tuna in a Tomato
  1. Drain liquid from one can of tuna.
  2. Mix with 2 Tablespoons of low fat mayonnaise.
  3. Mix with 2 Tablespoons of low fat Greek Yogurt.
  4. Mix with 3 Tablespoons of finely chopped fresh vegetables, such as carrots, celery, and pickles.
  5. Cut tomato into 4 wedges.
  6. Place a scoop of tuna into the middle of the tomato like the center of a flower.
  7. Top with a sprig of parsley.
Hummus Pine Nuts Tortilla
  1. Spread 3 Tablespoons of hummus on a whole wheat tortilla.
  2. Sprinkle with 2 Tablespoons of pine nuts.
  3. Roll. Enjoy!
Healthy Quick Pancakes at a Moments Notice Enjoy this MyNetDiary high protein pancake recipe. Make extra and freeze in baggies for a quick snack.
Boulder Black Bean Salad Mix together in a medium bowl with a lid.
  1. One can (15 oz) black beans, drained and rinsed.
  2. 2 medium tomatoes diced or 1/2 cup canned diced drained tomatoes, fire roasted.
  3. 1/2 cup of corn, canned or fresh, drained
  4. 2 Tablespoons frozen orange juice concentrate.
  5. 1/2 cup chopped cilantro or parsley.
  6. Let sit for 30 minutes, if you can wait, for flavors to blend.

Tip: High protein snacks can help you manage your weight as well as blood sugars. Remember to choose the right snack or the snacking may never stop! High protein snacks for weight loss have 8-10 grams of protein and less than 300 calories.

If you have a healthy protein snack recipe, please share it with us! We would love to hear from you.

Meal Planning & Diets->Snacks
Martha M. Henze
Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

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