High protein snacks for fat loss
I’m a Registered Dietitian and here is why you should be eating high protein snacks for fat loss. Protein is crucial for fat loss, as it helps to maintain lean muscle mass while in a caloric deficit. It also has a higher thermic effect when we digest it, meaning we burn more calories to digest it than we do when we digest carbohydrates or fat sources.
How much protein should I eat in a day?
Protein needs vary depending on the persons height, weight, age, and exercise level. If you’re wanting to get a clear picture of how much protein you need in a day, you can book in for an initial nutrition appointment with me here. (I accept insurance, read more about that here!)
Easy, High protein snacks for fat loss
Egg bites
You can make your own egg bites with loads of protein from egg whites, eggs and cottage cheese. Or for convenience you can buy store bought egg bites like these ones.
Protein bars
Protein bars are an easy, no-prep option I keep on hand to get me through busy seasons of motherhood. You know, like sports games and all the holiday events coming up. Read this blog post on a Dietitian’s top choices for protein bars and what I look for when choosing one.
Tuna
Tuna packs 17 grams of protein in 2 ounces but also omega three’s like EPA & DHA, which are essential for brain and heart health as well as balancing inflammation in the body.
How to eat for fat loss: Add a little bit of mashed avocado, plain greek yogurt or a tsp of avocado oil mayo, salt and pepper and eat alongside whole wheat crackers, lettuce wraps or carrot sticks.
Quick Fat Loss Tuna Recipe:
- Mix 1 packet (2.6 oz) of tuna (I choose wild caught, in water) with 2 tbsp of plain greek yogurt and 1/4 avocado OR 1 tsp of avocado oil mayo
- Spoon the tuna mixture into two large lettuce leaves (romaine, butter lettuce work the best)
- Enjoy!
Chomps Beef or Turkey Sticks
I love having a Chomps Stick in my bag for emergency snack situations. The beef stick has 100 calories and 10 grams of protein and the turkey stick has only 80 calories and 12 grams of protein! I do find myself reaching for turkey more frequently when wanting fat loss and to watch heart health. My kid’s also enjoy these, so it’s truly a win for the whole family!
Dry Roasted Edamame
I always have this snack staple on hand. With 100 calories and 12 grams of plant based protein, this is a great crunchy snack that also packs 4 grams of fiber! This is great on salads as a topper too.
Roasted Chickpeas
Dry roasted chickpeas are a versatile afternoon snack. You can meal prep these and toss them on salads, in bowls or eat them on their own for a crunchy afternoon pick me up. Packed with plant based protein around 6 grams and 5 grams fiber per 1/2 cup, they are sure to keep you fueled and energized in your fat loss journey.
How to make roasted chickpeas at home:
1. Drain and rinse a can of chickpeas, pat dry
2. Place on an air fryer pan, spray with avocado oil and season with a sprinkle of paprika, chili powder and garlic salt.
3. Cook in the air fryer for 6 minutes. Store in an air tight container.
Hard boiled eggs
Hard boiled eggs are easy to prep for the week ahead and grab on the go. They pack 6 grams of protein and 5 grams of fat, while only providing 70 calories. This ratio makes them really blood sugar stabilizing and great for fat loss.
Greek Yogurt with berries
Plain greek yogurt with berries is an amazing combo for those with a sweet tooth and looking to lose weight as it is an easy on the go option.
Cottage Cheese and fruit
Cottage cheese with pineapple or berries is such a delicious mid-day, high protein snack for fat loss. With 14 grams of protein per serving of cottage cheese and the carbohydrates and fiber from pineapple or berries, this is the perfect mid-day or breakfast combo to get you through your fat loss journey.
Turkey and cheese roll ups
Sliced deli turkey (ideally nitrate-free) and cheese rolled up is the perfect high protein snack that takes less than 5 minutes to throw together. Simple take 2 ounces of turkey (10 grams of protein) and 1 ounce of cheese (4 grams of protein) roll it up and run out the door!
Can Vegetarians and vegans still eat high protein snacks for fat loss?
Absolutely! While it is more challenging to meet a higher protein goal while eating Vegan, there are still a ton of options for eating high protein! Tofu, tempeh, edamame, roasted chickpeas, chia seed pudding, soy protein bars/shakes, lentil soups or curries, and smoothies are all amazing options for those seeking to not eat meat/dairy. For Vegetarians, shrimp, canned fish or smoked salmon, cheese and eggs are great additional add ins for boosting protein content in snacks.
final thoughts on high protein snacks for fat loss from a dietitian!
High protein snacks are great options for staying in a caloric deficit for fat loss, while helping to keep you full and your blood sugar stable between meals. These snack options are easy to throw together or meal prep, and fit perfectly into a busy schedule. Remember that weight loss and fat loss is not about completely depriving yourself and you can include all foods in moderation.
Want to learn more about how a Dietitian can help you on your fat loss journey? Book your free discovery call with me here.
