You may have heard that the average adult should eat about 0.8 grams of protein per kilogram of body weight. So, if you weigh 165 pounds, that means you should consume about 60 grams of protein per day.
“However, if you’re working on building strength with an exercise routine (which you should all be doing!), you need more than that. I recommend a minimum of 80 grams of protein per day for women and 100 grams per day for men”, says Anne Ray, M.D., a Hoag Medical Group family medicine physician with a focus on health and wellness.
How to choose the right snacks for the healthiest protein boost?
“The healthiest protein options are from whole foods. Animal proteins are more readily absorbed than plant-based proteins, so grass-fed meats, fish or seafood, eggs and organic dairy are good options. Plant-based proteins such as soy, nuts, seeds, beans and lentils are good choices with less saturated fat, and can actually lower unhealthy cholesterol, especially when combined with vegetables and fruits and healthy omega-3 oils such as olive oil,” Dr. Ray advises.
Dr. Ray’s personal protein favorites
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Yogurt
Greek yogurt or Icelandic style strained yogurt is a low-carb, protein-rich snack to have between meals or after a workout – plus you get healthy probiotics. “The one caveat is that you’ll need to read the labels,” Dr. Ray said. “Many brands have excess sugar, so look for something that is either sugar-free or sweetened with a natural sweetener such as monk fruit.” It’s ok for it to have fat as well. Studies show whole-fat dairy is less harmful to your metabolism than non-fat. *
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Nut Butters
Almond butter is a great choice, with fewer carbs and saturated fat than peanut butter (peanuts are actually a legume, not a nut!). Skip the bread and just savor two tablespoons directly from the jar, and you’ve just had the fastest and lowest-carb vegan protein snack out there. Whole almonds are great too, just watch the salt content.
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Grass-fed jerky
High in protein and iron, easy to eat on the go, a healthy grass-fed jerky is a great nutritional powerhouse. There are multiple brands now with venison, bison and beef options, all of which have a healthy fat profile thanks to the grass-fed style of raising the meat.
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Edamame
Eaten warm or cold, with salt or without, edamame packs a strong protein punch, with enough fiber to balance its relatively high carb count. “Pair them with something that has healthy fat such as an avocado on top of some greens and you have a great, complete salad meal,” Dr. Ray said.
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Hard-Boiled Eggs
A go-to snack for people looking for protein, hard-boiled eggs provide about 6.3 grams of protein per serving. Pair with some veggies for fiber and you’ll get even more filling fuel for your activities.
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Hummus
The king of healthy fats, hummus is a staple of the Mediterranean diet. “For people looking to reduce their carb intake, I’d recommend swapping out the pita chips and eating hummus with vegetables instead,” Dr. Ray said.
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Chia Seeds
“I don’t love the label ‘superfood,’ but chia seeds are generally on the list of superfoods for a reason,” Dr. Ray said. “In addition to being a low-carb, high-protein choice, they can be thrown onto just about anything to increase a snack or meal’s protein content. Try swapping your morning oatmeal – basically just a bowl of carbs – for chia pudding. You’ll be amazed how much better you feel.”
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Canned Fish
Tuna is a great go-to, with 19 grams of protein per serving, the chicken of the sea is delicious, nutritious, affordable and usually always in the cupboard (somewhere). Consider branching out and getting canned sardines or herring to top a salad for even more healthy omega-3 oils, you might just find this Scandanavian trend is your new favorite!” Dr. Ray said.
