Protein-Rich Snacks

I'm aiming to increase my protein intake as despite including protein in my breakfast, lunch and dinner (today: b - 2 poached eggs and toast. l - tuna (without mayo) salad roll. d - spaghetti bolognaise) my snacks are where my carbs are going through the roof.

I normally have a bowl of sultana bran before a run for energy, and it really works. I also need to make sure I get lots of iron, as I'm iron deficient, hence the cereal.

However, all the healthy snacks like fruit and high-fibre cereals are really carb heavy and low in protein. Aside from one protein shake a day, what can I have that's high in protein? Or at least the same amount of protein as carbs? Yoghurt doesn't really fill me up unless I eat far too much...

High protein snacks to eat with a few crackers.

More tuna.

Sardines.

Kippers.

Beef jerky.

Marmite.

Cheese.

Pay attention to the salt on the last four.

My preference when I can find it is Quark made from skim milk. It's mostly whey and very low calorie with 4g of protein and 1.5g of carb for 45cal per serving. It is also be used like yogurt with fruit but you can make it yourself (similar process to making ricotta). Here is a link for more information: http://www.wisegeek.com/what-is-quark.htm

I tend to find it more filling than yogurt as well.

I'm having this problem too, actually but I was wondering... don't they say it's not safe to eat tuna more than twice a week due to mercury?

cottage cheese if you like it, 1/2 cup has about 12-13 grams protein!

How much protein are you aiming for?  I would have thought 2 eggs + tuna + meat sauce + protein shake gave you plenty (unless the portions are very small).

Is it more just a case of you looking for snacks that aren't 80%+ carbs?  If so, remember that fat's okay too - as long as it's "good fat".  How about:

• nuts (protein + fat + fibre = full tummy); just watch the serving sizes
• cheese & crackers (100 cals cheese + 100 cals crackers gives a fairly balanced and filling snack; add a handful of cherry tomatoes for yumminess), or just 1 oz. cheese if you prefer
• avocado & crackers (again, the 100 cals + 100 cals balance works well; not so much protein here, but lots of fibre + good fats)
• a glass of milk (about half carb/half protein for skim milk; higher fat types have slightly higher fat (duh!), pushing down the carb and protein percentages)
• cottage cheese was already mentioned; add diced tomato and herbs (or fresh ground pepper) for extra yumminess

Primal strips vegetarian jerky are high in protein. And good. And not meat.

Original Post by penkwin:

I'm having this problem too, actually but I was wondering... don't they say it's not safe to eat tuna more than twice a week due to mercury?

I've heard that as well.  But interestingly, I heard recently that most of the concern is for pregnant women and young children.  Apparently for the average adult, you can actually eat more than that. 

I don't really know what a safe amount is though.  Probably best not to have it every day.

 

I don't really know what a safe amount is though.  Probably best not to have it every day.

 *whoops*

cottage cheese

piece of toast with peanut butter

a few egg whites

boiled eggs

Search the forums for "protein snacks", you'll find loads of ideas in the previous threads on this topic.

Thanks everyone for your ideas! From the suggetions made I think I'm getting there. I guess my one concern was either that they're also quite fatty, or carby. I obviously don't want just protein, but peanut butter on toast for example (a favourite snack of mine!) does have high fat from the spread and high carbs from the toast...which seems to even out the percentage of protein!

I'll look into cottage cheese. I'm thinking a cottage cheese and butcher's ham on half a bagel. I know the bagel is carbs but I find cottage cheese a bit icky so the bagel might help...

I didn't know that about tuna either, that's interesting. I only ever eat it once a day, and probably 3 times a week max.

Also, a glass of milk is something I hadn't throught of. I'll look into it!

Thanks again everyone!