High-Protein Hacks and Snacks
Meeting your daily protein goals can be a challenge. Try these hacks and high-protein snacks to crush your goals.
Dear Friend,
Eating adequate protein beyond 50 helps preserve muscle mass, maintain a healthy weight, boost metabolism, and increase energy levels. To promote optimal health in this phase of life it is recommended we aim for one gram of protein per pound of ideal body weight. This can feel daunting. But fear not. You can reach your protein goals with a few quick and delicious high-protein hacks and snacks and 5+ grams of protein add-ins!
1. Protein-Packed Prep
This is my number one hack for eating enough protein. Plan. Once a week cook a batch of chicken, fish, steak, turkey burgers, or opt for grass-fed burgers – whatever you like! Sauté ground beef or turkey with spices. Boil 5 or 6 eggs.
Prepare these protein sources ahead of time and store them in the refrigerator for quick and nutritious meals. Add it to your morning eggs, eat as a snack, or toss on a salad or in a quinoa bowl.
2. Incorporate a High-Quality Protein Powder once a day.
Protein powder makes it easy to get a protein-packed smoothie with 40 - 45 grams of protein! Smoothies are a delicious and nutritious way to meet your protein goals.
You can shake things up with a scoop of protein powder mixed with a cup or more of unsweetened almond milk for a satisfying snack or to preload protein on your way out to dinner or an event.
It is good stirred into ½ cup of grass-fed organic plain Greek yogurt with ¼ fruit and a splash of lemon juice. And it comes in handy for making no-bake protein balls or bites. Head over to my website for smoothie recipes.
Reply to this email if you would like me to send you my 5 Ingredients, 50 Smoothies Guide
3. Stock High-Protein Snacks and Add-ins
Keep these foods stashed in your refrigerator, pantry, purse, or desk drawer for a handy snack or as a way to add protein to your meal. Be creative!
A variety of organic raw nuts ¼ cup = a serving
Organic Bone Broth 1 cup
Organic nut butter with 2 or fewer ingredients 1 -2 tbsp
Pumpkin seeds, sunflower seeds, or other seeds of choice.¼ cup
Grass-fed organic plain Greek yogurt: ½ to 1 cup
Cottage cheese. ½ to 1 cup
Grass-fed meat snacks like Archers, and Chomps. Or Carnivore Chips 1 serving
Hard-boiled eggs 1 to 2
Edamame: Great as a snack in the shell or added to meals out of the shell. ½ cup shelled
Raw Veggies with hummus 1 to 2 tbsp
No bake energy bites or protein balls 1 serving
Organic chickpeas: Add half of a can to your salad or roast a can or two for a crunchy snack or add-in. ¼ to ½ cup
Organic apple (peel on) or celery with nut butter 1 to 2 tbsp
Remember to use your Trash Panda App to scan products for added sugars, and unnecessary additives, and choose snacks and add-ins that align with your dietary goals and preferences.
Meeting daily protein goals requires planning, keeping high-protein foods on hand, and looking for the highest-quality protein sources available. With these hacks, snacks, and add-ins I know you will crush your protein goals.
Dig Deeper
My favorite protein powder is Be Well in chocolate or vanilla
Peanut butter powder to add a boost of protein to smoothies
Collagen Peptides also add a complimentary amino profile to smoothies with protein powder and add up to 18 grams of protein.
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