Protein is a very essential part of one’s diet and life. Protein is necessary to help with tissue repair and building muscles. It improves heart health, appetite, and metabolism and helps one stay fit. A common misconception is that protein is bad for kidney health. However, research shows that protein does not affect the kidney health of those with kidney diseases.
With an ever-growing fast lifestyle, one is bound to miss out on proteins in their diet. Read ahead to find out about the low-calorie high protein snacks you can carry.
10 High Protein Meals That Are Portable And Good For Health
Trail Mix
It is the most handy and portable protein snack available. The snack includes nutritious nuts, dried fruits, chocolates, and grains. It is fully packed with nutrients, carbohydrates, and protein. However, one must not consume more than a handful as it is a high-calorie snack.
Turkey Roll-Ups
This is one of the best high-protein low-carb snacks. It is similar to a sandwich, except the vegetables or fillings are wrapped inside a turkey breast. Turkey roll-ups are not just high-protein meals but are also known to regulate appetite and improve blood sugar levels.
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Chia Pudding
This is a delicious protein-packed meal that has gained immense popularity in recent times. You can make it by soaking chia seeds in milk for a few hours and then topping the pudding off with flavoring or nuts. Chia seeds contain proteins and other vital nutrients like calcium and phosphorus.
Protein Bars
Protein bars are a go-to, easy snack that is available in stores. However, store-bought protein bars may contain added sugar. If one is watchful of sugar intake, they can make these at home with chia seeds, nuts, and protein powders. They’re similar to chocolate bars and are easily portable and available everywhere.
Apple with Peanut Butter
This is an easy DIY best high-protein snacks that you can make at home. All one needs is an apple and peanut butter to go. Slice the apple and evenly spread the peanut butter. Both apple and peanut butter are rich in nutrients that improve gut health and increase good cholesterol.
Almonds
A handful of almonds are the best high-protein low-carb snacks. Whenever in a rush and unable to whip up a high-protein meal. Carry a handful of almonds, and that simply does the job. Almonds are a rich souce of Vitamin E and help with weight management and reduce cholesterol. Snacking on almonds can also help reduce hunger and simultaneously aid with weight loss.
Roasted Watermelon Seeds
Watermelon seeds are rich in proteins and zinc. Roasted watermelon seeds make an excellent portable high-protein snacks. One can buy it at the store or simply roast it at home. These seeds are also used to make butter. It can be used as a spread for bread, apples, and bananas.
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Pumpkin Seeds
Similar to watermelon seeds, pumpkin seeds are also rich in protein. They are rich in antioxidants that help fight diseases and vitamin E. Studies reveal that frequent consumption of pumpkin seeds can decrease the risk of certain cancers. One can consume them raw or incorporate them into a meal.
Hard-boiled Eggs
Hard-boiled eggs are one of the best low-calorie high-protein snacks. It is quick to make and easily portable. One can consume just the hard-boiled egg as a snack or even incorporate it as an accompaniment to everyday meals. It significantly boosts metabolism and reduces bloating while keeping one full until the next meal.
Tofu
Tofu contains a good amount of protein has is a good alternative to meat. It is made from pressed soybeans. It can baked or fried and carried around as a snack. One can also incorporate tofu into a dish filled with vegetables and seasoning to make a meal with added nutrients and extra proteins.
Conclusion
Protein has a ton of proven benefits. It can help with quick recovery from injuries, fight off antibodies, keep diseases away, and keep people fit and healthy as they age. Consumption of high protein can have numerous health benefits for the individual. However, it is vital to remember that this may not be the same for everyone. One must consume the standard amount set for their age. Overconsumption may lead to unwanted consequences. We recommend Discussing one’s diet plan with a professional if one desires to gain muscle mass, lose weight, or increase metabolism.
References
1. Emilio Ros (2010). High Benefits of Nut Consumption. Vegetarian Nutrients.
2. Abinaya Manivannan, Eun-Su Lee, Koeun Han, Hye-Eun Lee, and Do-Sun Kim (2020). Versatile Nutraceutical Potentials of Watermelon—A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals. Molecules.
3. Aida Karina Zaineddin, Katharina Buck, Alina Vrieling, Judith Heinz, Dieter Flesch-Janys, Jakob Linseisen, Jenny Chang-Claude (2012). The association between dietary lignans, phytoestrogen-rich foods, and fiber intake and postmenopausal breast cancer risk: a German case-control study. Nutr Cancer.
