Beat Hunger Pangs Without Junk Food: 10 Healthy Protein Snacks to Keep You Feeling Full & Satisfied (2020)

Staying fit and healthy should be our top priority. It is important to know the things we need to stay fit. One of the major things our body needs in protein. Protein is a molecule that is made of an amino acid chain. We know protein for muscle building but protein does a lot more than that. The chain made by the amino acid attaches itself to make a different structure which leads into generating different proteins which include antibodies, enzymes and hormones.

If you are a fitness freak or are aware of keeping fit then you must have heard people talking about taking protein snacks. Do you often wonder what snacking has to do with fitness? Since we already know that proteins are made of amino acids, we should also know that our body makes some of its own amino acids but still needs a lot of essential amino acids that can be taken in, in forms of food. Once you provide these essential amino acids to your body it will make the necessary protein for you.

The protein you eat in the form of plants or animal sources does not supply you with protein immediately. When the protein you take reaches your system your body breaks it down into amino acid components and develops protein that you can actually use.

You need to eat proteins to help your body start the process of breaking down the amino acid and making essential proteins for you. Taking healthy protein snacks helps your body to grow into a healthy body. Your body needs nutrient-rich snacks that are low in fat and calories regularly.

You also need to know when to take in protein. Most of us end up eating at the end of the day probably with their dinner but the right thing to do is to take protein throughout the day. A dose of 45g for women and 55g for men is recommended by doctors. The said amount should be divided between breakfast, lunch and dinner or mid-day snacks. Eating protein high snacks keep you full for a long time, it prevents you from eating too much food and helps you to manage weight. You should also eat a healthy protein snack of around 20 to 30 g within 30 minutes of an exercise session to let your body receive the nutrients it needs to repair your body and to avoid pain related to exercise.

It is recommended to take 0.8 g of protein per kg of body weight but it may differ according to your age and activity.

Now that we know the importance of eating proteins and the need to eat healthy protein snacks during the day we also should know the correct way of taking in protein-laden snacks.

You can get a good amount of protein through mixed nuts and seeds. When you are hungry or crave to eat something you should reach out for the bag of mixed nuts and seeds. They are high in protein. You can mix them up yourself. Take a tablespoon of almonds, pistachios, sunflower seeds, raisins and walnuts and mix them well in a bowl. You can eat a handful of them when you want and store them in an airtight box. You need to be careful with this snack as the nuts and seed mixes are high in calories and can lead to weight gain if not eaten in moderation.

If you are looking for a ready-made bag of mixed nuts and seeds you can find it on goingnuts.in for Rs. 525 for a pack of 250g. The variety of mixed nuts and seeds are generally called the GROP. They have been in use for since ages by travellers, hunters, soldiers etc. It is loaded with protein and essential nutrients. So next time you are hungry grab the Nutty Box Trail Mix and quench your hunger. The bag contains a mix of Walnuts, Cashew Nuts, Raisins, Chiroli Seeds, Sunflower Seeds and Goji Berries, your kids will enjoy the grate tasting nuts while they study or watch TV.

All dairy products are rich in protein and low in calories. They make a great protein snack during the day. They also give you a good amount of calcium for healthy bones. Cheese slice is a great snack when it comes to dairy products. 1 to 2 ounces of cheese slice have around 28 g of protein therefore much on a cheese slice or two if you are hungry. You can either eat it alone or eat it in a vegetable sandwich. You can also simply put a cheese slice between two pieces of bread and toast it on a pan. It is easy, quick and healthy.

Looking for a great cheese snack, you can buy Amul Cheese slices in a pack of 10 from amazon.in. Although it is not available currently due to Covid-19 breakout but has great reviews. Amul itself does not need too much of introduction as it is a popular brand for providing excellent dairy products. Cheese slices are a great source of calcium and proteins.

Remember your mother nagging you overeating almonds daily, she had a good reason behind it. Almonds are packed with vitamin E and proteins. You will find all the sportspeople bragging about eating almonds. They know how it helps your body to gain strength t and repair their muscles after an exercise routine. 1 ounce of almonds gives you 13 g of unsaturated fats. They are high in fibre and low in sugar. They supply a good amount of vitamin E and magnesium to your body. So, eat a handful of almonds each day and stay fit.

You can buy Royal Almonds from any shop in the market but if you are looking to buy it online then you can go ahead and buy it from bigbasket.com for Rs. 600 for a pack of 500g.

Eating your vegetables is a great way of snacking and storing a good amount of proteins. Vegetables are high in protein. You can either steam your vegetables or sprinkle some salt, black pepper and lemon on it or you can eat it with yogurt. It is advisable to eat Greek yogurt as it contains twice the amount of protein than your regular yogurt.

You can easily make a yogurt dip and store it in the fridge and eat it whenever you want. If you want to buy it online you can visit naturesbasket.co.in and buy a cup of Greek yogurt of 90g for Rs. 45.

You might meet people who think peanut butter is bad for your health but its a myth. A tablespoon of peanut butter has 4 g of protein, 8 g of fat and 95 calories. You can easily spread a tablespoon of peanut butter on a slice of bread and eat it, you can add a banana or other fruit of your choice to make it more inviting although peanut butter does not really need anything. It is super tasty and loved by almost everyone. Make sure to eat in moderation as it may lead to weight gain if eating too much due to calories.

If you are into natural products then you can buy Chunky Peanut Butter for Rs. 399 from masalamonk.com. This delicious peanut butter is made from home-roasted peanuts and does not have any additional preservatives or fats. It will make a great snack item for people in your family regardless of their age.

You ask a fitness trainer about a protein snack and they will mention chickpeas for sure. They are a healthy way to snack during the day. It is high in protein and will keep your energy high during the day. You can make many different dishes with chickpeas, turn them into a salad, a chat or simply boil it and eat it with a glass of milk. Chickpeas are actually addictive you will start to crave it after a while which is a good thing.

A 3/4 cup chickpea contains 9 gm of protein

If you are under lockdown and want to have a great, healthy meal of chickpeas for dinner, you can order it through amazon.in. The American Garden Chick Peas comes in a pack of 400g. It is currently unavailable but has great reviews.

If you like fish and want to increase your protein intake then you are in luck. Tuna fish is a great way to take in protein in a healthy way. It is full of omega 3 fatty acids and eating it will keep you full for a long time. One cup of tuna fish has about 39 g of protein and it has vitamin B and selenium in it so next time your feel hungry grab a tuna sandwich and enjoy it.

You can buy canned Tuna chunks from amazon.in. It is available in a can of 185g. Currently, it is unavailable but will be delivered to you after the lockdown opens up.

Sattu is a great Indian snack that is quite famous in many parts of the country. It is high in protein and has a low glycaemic index which makes it a great healthy snack for people with diabetes. You can eat sattu in various ways. You can add some salt, black pepper, chopped onions and little water and kneed it into a soft dough. You can use this dough to make stuffed chapatis for your kids, they will love to have it as a mid-day snack.

Another great high protein homemade snack is the Stuffed Ragi Pancake. You can make it for your kids or your husband after he returns from work and demands something good to eat. This recipe makes 2 pancakes. It has 299 calories, 37g carbs, 5g for fat and 32g of protein.

Makhana is a popular Indian snack and is loved by people of all ages especially the kids. It is very easy to make and is high in protein and other nutrients. You can easily make it during tea time or a movie night and serve it to your family to munch on. This recipe is a great sweet crunchy snack.