Do you find yourself starving between meals? Ransacking the office kitchen for a 3pm pick-me-up? Instead of reaching for that sugary snack or diving head first into a packet of saturated fat-packed chips, try these prep-free, portable, high-protein (and Challenge-approved) snacks!
With a whopping 11 grams of protein per 100g, these little beans pack a huge protein punch! Containing all of the nine essential amino acids, they are one of the few plant-based complete protein sources. They also contain fiber and healthy fats, which help keep you fuller for longer. Even better, there’s absolutely no prep involved! Simply season with a little salt, dress with tamari or add a little garlic for a flavor-packed snack. They’re also a great protein boost for salads, soups and stir-fries!
Full-Fat Greek Yogurt
Like most yogurts, Greek yogurt is an excellent source of calcium, potassium, vitamins (like B6 and B12) and gut-healthy live cultures. What sets Greek yogurt apart from the rest is its protein content, which is almost double that of regular yogurt! It is also lower in sugar and lactose, making it a little more tolerable for our lactose-intolerant friends. Be sure to opt for full-fat over low-fat, and always check the label to ensure the sugar content is less than 5-7g per 100g. As most of this sugar will actually be from lactose, this will ensure that your Greek yogurt is less likely to contain the added sweet stuff.
For all of the peanut butter addicts out there, it’s your lucky day! Not only does peanut butter contain 25-30% protein, it is also full of those healthy polyunsaturated fats that are good for our hearts. Reading the label is imperative, though, and if the label doesn’t list peanuts as the only ingredient, put the jar back on the shelf. It is not uncommon to see added sugars, salt and oils in the ingredients list, so opt for 100% natural where possible to ensure you are choosing the best quality peanut butter possible.
At a jaw-dropping 11g of protein per 100g, cottage cheese is definitely a great snack to have on hand when hunger strikes. The majority of this protein happens to be in the form of casein, a slow-release protein that takes a little longer for our bodies to digest than whey. Its versatile flavor means you can make your cottage cheese savory or sweet—simply add a few berries and a sprinkle of cinnamon for sweet, or season with your favorite herb or spice to serve alongside veggie sticks for savory.
This legume has quite an impressive nutrient profile, containing approximately 8g of protein per half cup, 6g of fibre, and a good dose of folate, iron, magnesium, phosphorus and manganese. Drizzle with olive oil and fresh lemon juice and you have yourself one super tasty, nutrient-packed snack! If you don’t mind a little prep, roasting these impressive little legumes in a bit of olive oil is seriously life-changing!