Losing weight works faster when you control your calorie intake and eat a diet full of healthy meals and portion-appropriate snacks. But eating the right foods and the right amount of them every day can be a big challenge. A good strategy is to always have a few servings of healthy protein snacks in your fridge. That way, you’ll always have a quick and nutritious bite on hand when the cravings hit. Keep protein snacks in single-serving containers so you won’t be tempted to eat more than you should. Then, place the containers on the front shelf of your refrigerator so they’re the first thing you see when you open the door.
9 delicious protein snacks from your fridge.
One serving of edamame consists of 100 grams of prepared (read: steamed) soybeans. Keep each serving of edamame in an individual microwaveable container so you can take it out of the fridge and pop it in the microwave when you’re hungry. A single serving of this healthy protein snack provides a whopping 17 grams of protein and is also a great source of fiber .
2. cottage cheese
If you prefer a healthy protein snack that’s creamy, stock up on cottage cheese (still known as granular cream cheese). One serving (100 grams) of cottage cheese with 2% milk fat content provides 11 grams of protein. You can eat the cottage cheese with some berries, for example, or with steamed vegetables to add more healthy nutrients and fiber. However, keep in mind that cottage cheese is high in sodium. So if you are watching your salt intake , this may not be the best choice for a healthy protein snack.
3. chilled shrimp
Cooked and chilled shrimp are great protein snacks when you want (need) to snack on something light but meaty. A single serving of 7-8 shrimp contains 18 grams of protein. However, the exact number of shrimp in a serving will depend on the size and type of shrimp you purchase.
Please remember that shrimp are very perishable. Cooked shrimp will stay fresh in the refrigerator for up to three days. It is best to buy frozen shrimp and then make up containers with individual servings of 3 or 4 medium shrimp. Add a lemon wedge to each and store in the refrigerator to thaw. Consume this snack within a day or two.
4. Greek yogurt
If you’re in the mood for something creamy and sweet, Greek yogurt proves to be a good high-protein snack. A single serving (200 grams) of it provides 20 grams of protein, which is twice as much as regular yogurt. It’s also a good source of calcium. However, if you’re watching your sugar intake, stick to plain, unsweetened yogurt. Add a few fresh berries or a teaspoon of honey to sweeten the protein snack a bit, if desired.
Tip: Please note that different brands of Greek yogurt may have different protein content. So we recommend you still read the nutritional information in the supermarket to choose the right yogurt for your diet.
Most cheeses are high in protein and low in carbohydrates. So if you need an easy, high-protein snack between meals, cheese is a great choice. We recommend the coarsely grated variety, as it’s easier to enjoy on the go. A single serving of 30 grams of shredded mozzarella, for example, provides 8 grams of protein and will keep you full and satisfied until your next meal.
6. cold cuts
Cold cuts are an easy and delicious snack when you’re hungry between meals. However, the problem with it is that some varieties are very fatty. Popular cold cuts such as salami or lyonnaise, for example, are full of protein but also full of fat.
Always keep portion size in mind when eating these meats. Most of us store cold cuts in the bags we get from the butcher or in the packages from the supermarket. But if you do that, it can be easy to eat too much of it at snack time. So instead, take a minute to create mini snack bags with an individual serving of meat and maybe some vegetable sticks that you can just take out of the fridge and enjoy when you’re hungry.
It’s best to choose chicken, turkey, ham or roast beef. A serving of about 50 grams or 3-4 cuts of these meats will provide 9 to 13 grams of low-fat protein.
7. hard boiled egg
Hard-boiled eggs are easy to prepare and store. They stay fresh in the refrigerator for up to a week. One large hard-boiled egg provides 6 grams of protein. If you are watching your saturated fat intake, you can eat hard-boiled eggs without the yolk. Enjoy the egg whites plain or add a spoonful of homemade hummus for more protein and added flavor.
Tuna is a great source of protein and there are so many ways to prepare and eat it. If you like raw sushi-style tuna, you can eat a single serving (1 piece of tuna sashimi or about 30 grams) of this protein-rich fish to get 7 grams of protein.
Since fresh tuna doesn’t keep long in the refrigerator, you can prepare it in advance and keep it on hand in single-serving pouches. That way, you can eat the fish right out of the bag or throw it on a bed of lettuce with a squeeze of lemon. Alternatively, of course, you can eat canned tuna, but make sure you buy it preserved in water and not oil to avoid unnecessary fats.
9. chocolate milk
Are you in the mood for chocolate? A glass of chocolate milk is a good high-protein snack and is also great for post-workout recovery. A 250 milliliter glass contains 8 grams of protein, which is even more than an egg. But be careful. It’s easy to drink more than a single serving of chocolate milk. Since you probably won’t be keeping this high-protein snack in single servings, just be mindful of the size of the glass you put the milk in and don’t be tempted to enjoy a second glass.