High Protein Snacks and Meals

Choose raw, unsalted nuts as a high-quality protein snack

Whether you’re in it to get lean or to build healthy muscles, the power of proper snacks is undeniable. The experts tell us to consume six small meals a day. Having small meals instead of larger ones can help us in a couple of ways. It can keep the metabolism working more efficiently because you are feeding your body smaller amounts in one sitting making it easier to digest and use the calories you took in reducing glucose spikes. Plus, you are not allowing yourself to get too hungry which can lead to pig outs and eating too much food!

High protein snacks are beneficial when it comes to providing our bodies with nutrients and usable energy. Protein diets have become quite popular today, whether your objective is to build muscle mass or lose weight and fat. The question is, “What are the healthiest, best tasting and leanest sources of protein?”

Here’s a list of the top 7 protein-rich foods in no specific order.

1.    Chicken Breast – 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice – always free-range organic)
2.    Tuna – 6 oz. can, 40 grams of protein (low mercury)
3.    Turkey – About 7 grams of protein per ounce (free range)
4.    Salmon – 3.5 oz., 27 grams of protein (wild caught, pacific)
5.    Eggs – 1 large, 7 grams of protein (organic)
6.    Peanut Butter – 2 Tablespoons, 8 grams of protein (organic)
7.    Almonds, Peanuts, Cashews – 1/4 cup, 8grams, 9 grams, 5 grams of protein (organic, raw nuts are best)

Make sure that the meats you consume are lean and organic. These are the healthiest for you. The meats you consume are only as healthy as the animal from which they come. If you consume meats that have been shot up with hormones or corn-feed, you will be getting less than adequate food that may be chemical-laden and fatty. Eating foods with those bad attributes will not do your health any good.

The same applies to eggs. Choose eggs that are high in omega 3s and come from free-range chickens. These will supply more nutrients to you when you eat them.

Fish should be wild caught. Farm-raised fish do not offer the same omega 3 fatty acid benefit as wild caught fish. Avoid nuts that are roasted in hydrogenated oils. The healthiest choice for nuts is raw nuts that have not been adulterated.

Any of these high-quality protein foods listed can be consumed as part of a healthy meal or as a snack. Always remember that green leafy vegetables should take up most of the room on your plate with protein being consumed in much smaller quantities. The meat should be the supplement to the meal, not the main portion of it.

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