8 High Protein Snacks for Weight Loss
In this post I wanted to share some little snacks that will help get you closer to your protein target throughout the day.
The proteins of the body are continually being broken down and resynthesised in a process called protein turnover. Proteins are found in both animal and plant foods. The amino acid profile of animal proteins is closer to that of humans but all of the necessary amino acids can be provided in the amounts needed from plant sources.
There is an old body building myth floating around that says you need ‘1g of protein for every 1lb of body weight’ - but this is not correct, protein requirements vary depending on exercise intensity and body weight.
As I rough guide here is how I like to calculate protein intake:
Sedentary lifestyle:
Around 0.54g of protein per 1lb of bodyweight.
Active (moderate exercise 2-4 x weekly):
0.7g of protein per 1lb of body weight
Very active (hard exercise 4-6 x weekly):
0.9g of protein per 1lb of body weight
Ingredients:
200g Greek yoghurt
1/2 cup strawberries
1 tbsp chia seeds
Ingredients:
50g plain Greek yoghurt
Dill
Lemon juice
Serve with chopped celery or carrots
Ingredients (multiply for more):
1 multigrain rice cake
1 small tin tuna in spring water
2 slices of tomato
Salt/pepper
Ingredients:
3 tbsp (45g - 1.5oz) salt reduced peanut butter
1 (60g - 2oz) carrot, sliced
Ingredients:
60g (2oz) chickpeas, baked
Ingredients:
150g low fat cottage cheese
5 raspberries
10g (0.3oz) pumpkin seeds
(optional) stir through some erythritol
Ingredients:
2 cups home made popcorn (air popped, no oil, no butter)
Salt
30g (1oz) Parmesan cheese or nutritional yeast (macros calculated with parmesan)
Ingredients:
2 hard boiled eggs
1 cup celery
15g (0.5oz) almonds
1 babybel cheese