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3 Snacks That Are Packed with Protein

A white bowl of cottage cheese with strawberries and raspberries is displayed. This is demonstration healthy protein intake.

Taking your health into your own hands means viewing food as medicine. Naturally, the process of becoming healthier inspires creative ways to give the body the proper fuel it needs to function. One of these essential, life-giving, and fueling components is protein.

No matter your diet or lifestyle, everyone can benefit from choosing ample protein sources. Here’s why protein is so important, how much you should eat, and 3 snacks to ensure you’re getting enough in your diet.

Why Protein Foods Are Important In Your Diet

Without protein, the body wouldn’t be able to build bones, muscles, cartilage, and skin, which are always regenerating. Skin and nails, the barriers that protect and shield us, are made up of mostly protein. Additionally, the body uses protein to repair tissues, oxygenate the body properly, and regulate hormones (especially during the puberty stages of development). Lastly, your body uses about half of the protein you consume daily to make enzymes that digest food and create new cells. As you can see – protein foods are essential for a healthy diet.

How Much Protein Do I Need to Thrive?

The big question for vegetarians, vegans, and omnivores alike is, “How much protein do I need?” It’s a myth that we don’t need protein, and it’s also a myth that we need too much protein. Just like with all things in life, moderation, balance, and education go a long way.

According to the Recommended Dietary Allowance (RDA),  the minimum amount of protein one should consume is 0.8 grams per kilogram of body weight. Keep in mind, daily movement, overall lifestyle, and age play a factor in determining the right amount for each individual. You can calculate your recommended daily protein intake by using this online calculator. 

3 Snacks Packed With Protein To Eat In Between Meals

  1. Cottage Cheese
  2. Canned Salmon
  3. Chia Pudding

Let’s explore all three!

Cottage cheese

Cottage cheese is super packed with protein, rich in texture, and relatively low in calories compared to other cheeses. It’s a powerhouse treat known for its high calcium content and B12 content. In addition, other nutrients in cottage cheese include vitamin A, selenium, phosphorus, and potassium. Moreover, one cup of low-fat cottage cheese contains 25 grams of protein and 185 calories. This high protein and low-calorie proportion, in addition to its health benefits, is why health experts recommend incorporating this snack into your diet. 

Canned Salmon

Canned salmon is another low-calorie, high-protein snack packed with nutritional benefits like vitamin D, B12, B6, niacin, selenium, potassium, and iron. Salmon is most known for its high level of omega-3 fatty acids, anti-inflammatory properties, and ability to boost heart health. And canned salmon is fully cooked, so its long shelf life makes for a snack that you can always grab in a flash. One serving contains about 21 grams of protein which is about 43 % of the recommended daily amount. 

Chia Pudding

Chia pudding has become a popular trend, and for good reason. It is indeed a highly nutritious snack! One ounce or 2 tablespoons of chia seeds contains:

  • Calories: 138
  • Protein: 4.7 grams
  • Fat: 8.7 grams
  • Alpha-linolenic acid (ALA): 5 grams
  • Farbs: 11.9 grams
  • Fiber: 9.8 grams
  • Calcium: 14% of the Daily Value (DV)
  • Iron: 12% of the DV
  • Magnesium: 23% of the DV
  • Phosphorus: 20% of the DV
  • Zinc: 12% of the DV
  • Vitamin B1 (thiamine): 15% of the DV
  • Vitamin B3 (niacin): 16% of the DV

In just two tablespoons of chia seeds, there are almost 5 grams of protein. In addition, there are a variety of micronutrients and antioxidants. To make the pudding, simply leave chia seeds soaking in water or milk overnight (you can add dates, cane sugar, and/or bananas to sweeten). 

Want Healthy Protein Meals Delivered to Your Door?

We know how busy life can get. This is why life becomes easier with food delivery services

At Z.E.N. Foods, we pride ourselves on crafting nutrient-dense, delicious, and high-protein meals. If you want healthy protein meals delivered to your door, simply call (310) 205- 9368 to speak with a consultant. We look forward to nourishing you and supporting your health journey!

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