Snacking can be a minefield when it comes to combining protein with healthy eating when on the go. Protein-heavy, chunky chicken legs aren’t the most practical of foods to eat before rushing off to a client meeting or when dashing to catch a bus or train. Meanwhile, foods that are ideal for snacking when on the move, like crisps and chocolate bars, while giving you high energy are usually low in protein and not often the healthiest of snacks.
Thankfully, there are many healthy, protein-rich snacks that can be eaten on the move. Here are five that can provide you with a good dose of protein while you’re on the go.
These come in many forms and can be a great way to consume high amounts of protein quickly during a busy, non-stop day. In fact, 100 grams of a product like a Nutree Life protein bar can provide 33 grams of the macronutrient, allowing you to get your fix of protein and into your system quickly – ideal if you’re heading off to the gym later that day. Different bars also come with different types of protein, like pea, which helps boost heart health. Some are also made up of a range of ingredients filled with healthy nutrients, such as paste from peanuts and coconut oil, as well as date juice and rosemary extract.
With such a wide selection to choose from, nuts provide a great source of natural protein, alongside healthy nutrients. As they small and sold in packets, they are also easy to eat when out and about. You can even make other snacks from nuts by mixing them with things like raisins, berries or Greek yoghurt. Protein-rich and healthy nuts include almonds, walnuts and pistachios, as well as unsalted choices of peanuts and cashew nuts. While just one ounce of walnuts will provide you with around 4.3g of protein, you’ll find an impressive 5.9 grams in an ounce of almonds.
Providing another super healthy option to source your protein, these also offer a good way to snack during a busy day. Good choices include chia and pumpkin seeds, as well as sunflower and sesame seeds. While you can 2 get grams of protein per table spoon from pumpkin and sunflower seeds, one tablespoon of chia seeds will yield about 3 grams. Like nuts, they are often sold in packets so are easy to nibble on. And, perhaps as a way to push more health snacking, a combination of types can be bought in supermarkets as a seed mix, as well as individually. They can also be mixed with other foods, like berries, raisins and nuts to create even more nutritious snacks.
Also known as garbanzo beans, these pulses are protein rich, offering another good way to get your daily dose of the macronutrient. When roasted they can also make great crunchy snacks, which are ideal for eating on the move. They can be bought in packets or you could roast your own – adding a drop of olive oil for some extra flavour. 100 grams of chickpeas should provide you with an impressive 19 grams of protein. Full of vitamins, minerals and nutrients, they are also high in things like folate, iron, magnesium, as well as phosphorous, copper and manganese. They are also low in saturated fat and cholesterol-free, which can help towards a healthy heart.
Once just associated with a night at the cinema, popcorn is now marketed as a daily snack and a healthier alternative to crisps, which can be eaten from the packet when on the go. As a fibre-rich whole grain, they also provide nutrients such as B vitamins, magnesium and zinc. While not all flavours of popcorn contain high amount of protein, many more health-focussed brands do. This includes types coated in things like cheese and coconut oil. You could also make your own by coating unsalted popcorn in protein-rich foods like parmesan cheese.