Do you want to gain weight? Cool, add protein, and a couple of meal replacements to increase your calorie consumption and lift heavier.
Do you want to build lean muscle mass? More power to you, get some protein and modestly increase your calorie consumption and lift heavy.
Proteins are the building blocks of your muscles and every structure in your body. The more muscle you have, the harder your metabolism has to work. So whether you’re trying to shrink or grow, adequate protein consumption will get you to your goal faster.
Experts suggest that athletic people get 1.2-2.0 grams of protein per kilogram of body weight every day. So, for example, a 70-kilogram person needs between 84 and 140 grams of protein per day.
That’s a lot of protein! It can be a challenge to reach protein intake goals day after day, but one way to increase your overall protein consumption is by introducing two protein snacks per day. If you need to increase your overall calorie consumption as well, just add these protein snacks and meal replacements in addition to your usual meals.
If you need to watch your calories, carbs, and fats for your goal, consider replacing the foods you currently snack on with these protein snacks. Some of these options work as meal replacements as well.
It’s always best to get your protein from whole foods. Supplements are for filling the gaps in your diet and help you reach your nutrition goals and, thus, your fitness goals. Greek yogurt is a great, easy, cheap protein snack. Some people use Greek yogurt as a meal replacement for breakfast or lunch because it’s rich in protein, filling, and contains good bacteria for gut health.
Greek yogurt nutrition varies from brand to brand, but generally has approximately one gram of fat, five grams of carbs, and fifteen grams of protein.
Choose an option with less than ten grams of sugar, unless you want to count this meal replacement or protein snack as a sweet treat, too.
Protein balls are an easy protein snack that packs enough nutrients to fill your belly. If you’re restricting calories, you might even want to use these protein balls as part of a meal replacement, combined with some fruits or vegetables.
250 mL of rolled oats
50 mL of creamy nut butter (almond, cashew, peanut)
50 mL of honey (substitute maple syrup for a vegan diet)
Mix-ins of your choice to taste. Some ideas: cinnamon, nutmeg, sea salt, vanilla extract, chocolate chips, raisins, craisins, white chocolate chips, etc.
Combine all ingredients in a bowl and mix well. Roll the batter into bite-sized balls. Store in an airtight container in the fridge.
If you don’t adhere to a vegan or vegetarian diet and are not overly concerned with processed foods, jerky is an excellent protein snack.
One hundred grams of beef jerky has about two grams of fat, three grams of carbs, and thirty grams of protein and is relatively low calorie.
Some other options for this easy protein snack are turkey jerky or chicken jerky to cut back on red meat.
The incredible, edible egg! Eggs are an excellent protein snack or part of a meal replacement. One hard-boiled egg has about five grams of fat, half a gram of carbs, and six grams of protein. They are easy to make in large batches, peel, refrigerate, and then take on the go for a convenient protein snack.
Nuts are a versatile, nutritious addition to a meal replacement or protein snack. With many different tastes and textures, you’re sure to find a nut you enjoy.
Each variety of nut will have its unique nutrition profile, but one ounce of almonds has fourteen grams of fat, six grams of carbs, and six grams of protein.
For a sweeter protein snack, melt some dark chocolate and pour over clusters of nuts. Sprinkle the clusters with sea salt and let them harden. Store the clusters in an airtight container in the fridge.
For a grab and go meal replacement breakfast or a tasty protein snack, make a batch of these protein-packed blueberry muffins. This recipe makes about twelve muffins, so freeze what you won’t eat within three days.
1 scoop protein powder of your choice
250 mL of milk or milk alternative
250 mL of fresh or frozen blueberries
125 mL unsweetened applesauce
1 tsp of vanilla extract
125 mL of Splenda brown sugar blend plus more to sprinkle on top
Combine everything but the blueberries in a bowl. Mix well, then fold in the blueberries. Pour the batter into a greased muffin tin. Sprinkle with Splenda brown sugar, and bake at 180 degrees Celsius for twelve to eighteen minutes, or until a toothpick comes out with a few moist crumbs.
Protein shakes are probably already a staple in your diet, but they make a fast, easy protein snack, and some are meal replacements all by themselves. Combine less nutrient-dense protein shake powders with fruits and vegetables for a delicious, filling meal replacement smoothie or protein snack packed full of vitamins and minerals in addition to all the protein.
If you need a protein snack or meal replacement with high calories to hit your nutrition goals or need something quick and easy, a meal replacement protein shake will do. All you have to do is remember the shaker bottle and powder. When you’re ready to drink it, add some water, and shake it up.
For a high-calorie option, try Mammoth Meal Replacement. Each scoop contains 2.25 grams of fat, ten grams of carbs, and ten grams of protein. Easily use up to four scoops at a time for a filling meal replacement.
For a lower calorie option, try Allmax IsoNatural. Each serving has zero grams of fat, one gram of carb, and twenty-seven grams of protein for a lighter meal replacement.
Try this meal replacement smoothie in the mornings if you have some time, or anytime you want a nutritious protein snack.
125 mL Greek yogurt or yogurt alternative
125 mL berries, fresh or frozen
1 handful of spinach or kale
1 scoop of protein powder
3 ice cubes, omit if using frozen fruit.
Water or milk of choice to thin to desired texture
Blend all ingredients in your blender until smooth and enjoy.
Like protein shakes, protein bars are a tasty protein snack. These days, they can satisfy a sweet craving too.
There are tons of brands from which to choose, and just as many flavours.
Grenade Carb Killa High Protein Bar - These protein bars have approximately 8.5 grams of fat, fifteen grams of carbs, and twenty-three grams of protein.
This tasty protein snack comes in: chocolate chip cookie dough, cookies and cream, fudge brownie, peanut nutter, white chocolate salted peanut, caramel chaos, chocolate chip salted caramel, white chocolate cookie, dark chocolate mint, jaffa quake, dark chocolate raspberry, and birthday cake.
Quest Protein Bar - This protein bar has seven grams of fat, twenty-two grams of carbs, and twenty-one grams of protein.
This tasty protein snack comes in: cookies and cream, chocolate chip cookie dough, chocolate brownie, double chocolate chunk, chocolate peanut butter, chocolate hazelnut, mint chocolate chunk, oatmeal chocolate chip, caramel chocolate chunk, s’mores, white chocolate raspberry, pumpkin pie, cinnamon roll, birthday cake, chocolate sprinkled donut, maple waffle, and peppermint bark.
One Protein Bar - Some of the best protein bars on the market, with seven grams of fat, twenty-two grams of carbs, and twenty grams of protein.
This tasty protein snack comes in: cookies and cream, chocolate chip cookie dough, chocolate brownie, peanut butter pie, peanut butter cup, peanut butter chocolate cake, dark chocolate sea salt, maple glazed donut, salted caramel, birthday cake, white chocolate truffle, almond bliss, blueberry cobbler, cinnamon roll, pumpkin pie, and iced gingerbread.
One Plant Bar - These plant-based protein bars have about eight grams of fat, twenty-one grams of carbs, and twelve grams of protein.
This tasty protein snack comes in: banana nut bread and chocolate peanut butter.
Snickers Protein Bar - This is what we mean when we say protein bars can be a sweet treat! This bar has seven grams of fats, eighteen grams of carbs, and eighteen grams of protein.
5% Nutrition Knock the Carb Out Bar - These protein bars have about twenty grams of heart-healthy fat, nineteen grams of carbs, and twenty grams of protein.
This tasty protein snack comes in: double dark chocolate chip, peanut butter chocolate chip, chocolate chip cookie dough, and chocolate coconut almond.
Now that we’ve talked about protein snacks that can double as meal replacements, let's talk about desserts. If you’re looking for a protein snack to fill your sweet treat craving, and a protein bar won't do it for you, check out protein cookies, cake bites, and brownies.
Quest Nutrition Protein Cookies - These delicious protein cookies satisfy your craving and provide fourteen grams of fat, twenty-five grams of carbs, and fifteen grams of protein.
This tasty protein snack comes in: chocolate chip, double chocolate chip, peanut butter, peanut butter chocolate chip.
Optimum Nutrition Protein Cake Bites - Cake! Need we say more? Each serving has seven grams of fat, twenty-five grams of carbs, and twenty grams of protein.
This tasty protein snack comes in: cookies and cream, chocolate frosted donut, chocolate birthday cake, and birthday cake.
ANS Performance Keto Brownie Mix - On a strict diet, but miss baking? Try this brownie mix with nine grams of fat, seventeen grams of carbs, and three grams of protein per serving.
Are you more of a crunchy snacker? We’ve got higher-protein alternatives for those snacks too.
Icon Meals Protein Popcorn - One serving has three grams of fat, twenty-one grams of carbs, and ten grams of protein.
This tasty protein snack comes in: dark chocolate sea salt, vanilla peanut butter, banana split, blueberry cheesecake, orange creamsicle, mint chocolate, Canadian maple, cinnabun krunch, white chocolate peppermint, cotton candy krunch, freedom, and caffeinated kernels.
Quest Nutrition Protein Chips - Salty, crunchy, baked chips with whey protein. One serving has six grams of fat, five grams of carbs, and eighteen grams of protein.
This tasty protein snack comes in: nacho cheese, ranch, chili-lime, and loaded taco.
Twin Peaks Ingredients Protein Puffs - If you love cheese puffs, you’ll love protein puffs. One serving contains four grams of fat, two grams of carbs, and twenty-one grams of protein.
This tasty protein snack comes in: nacho cheese, jalapeno cheddar, Margherita pizza, garlic parmesan, mesquite barbecue, and sour cream and onion.
Whatever your snacking habits are presently, you can find high-protein options to swap and meet your daily protein goals while satisfying cravings, filling your belly, or being an entire meal replacement.
Protein shakes are a convenient option to add to your snack schedule, or depending on your goals, be a meal replacement. If you have time, add in some fruits and veggies for a more nutrient-dense meal replacement.
Protein balls are fun and easy to make and snack on through the week, or skip the baking and reach for a delicious protein bar.
If you’re craving something different, go for Greek yogurt, beef or turkey jerky, or hard-boiled eggs. If you’re dying for some baked goods, try protein brownie mix, and if you can’t live without chips, try protein chips instead.
No matter what you’ve got a taste for - sweet or salty, crunchy, or chewy - there are nutritious, protein-packed options for all your snack, meal replacement, and dessert needs. Supplement Superstore has a wide selection to choose from, and the very best customer service. Happy snacking!
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