11 High Protein Meal Prep Snacks to Keep You Full and Focused.

Are you constantly on the go and struggling to find healthy and satisfying snacks to keep you fueled throughout the day? High protein meal prep snacks are easily the solution! I’ve tried them a lot of times and they work, I also recommend them to most of my athlete patients and they like the endurance results they get.

These snacks are easy to make and should always be available if you need a quick healthy bite of strength.

In this blog post, we will share 11 delicious and easy-to-make high protein meal prep snack ideas that are perfect for keeping you full and focused throughout the day. If you need a mid-morning pick-me-up or an afternoon snack to power you through the workday, these snacks will satisfy your hunger and give you the energy you need to tackle whatever the day throws your way. 

Grab your appetite and attention, it’s time to discover some tasty and protein-packed snacks to add to your meal prep routine!

Read Also The Top 7 Affordable Mass Gainers for Skinny Guys to Bulk Up.

11 High Protein Meal Prep Snacks to Try Now

1. Hard-Boiled Eggs

Eggs are great High protein meal prep snacks, as well as essential vitamins and minerals like vitamin D, vitamin B12, choline, and selenium. They are also low in calories and carbohydrates, making them an ideal snack for those looking to maintain a healthy diet.

Hard-boiled eggs, in particular, are a convenient snack option for people on the go. They can be easily prepared in advance and stored in the refrigerator for a quick and easy snack throughout the week. Hard-boiled eggs also travel well, making them a great option for a protein-rich snack while on the road.

To prepare hard-boiled eggs, start by placing eggs in a pot and covering them with water. Bring the water to a boil, then reduce the heat and simmer for 9-12 minutes, depending on how firm you like your yolks. Once cooked, drain the hot water and rinse the eggs with cold water to stop the cooking process. Store the eggs in the refrigerator in an airtight container for up to one week.

To add some variety to your hard-boiled egg snacks, consider seasoning them with salt, pepper, or a sprinkle of paprika. You can also try slicing them and adding them to a salad or using them as a protein-packed addition to a sandwich.

2. Greek Yogurt with Berries

Greek yoghurt are also good high protein meal prep snacks, with an average of 15-20 grams of protein per serving. This makes it an ideal snack option for people looking to increase their protein intake, whether for athletic performance or weight management.

In addition to its high protein content, Greek yoghurt also contains probiotics, which are beneficial bacteria that support digestive health. Probiotics have been shown to improve gut health, boost immunity, and even have potential anti-inflammatory effects.

Pairing Greek yoghurt with fresh berries is a great way to add fibre and nutrients to your snack. Berries are low in calories and high in antioxidants, vitamins, and minerals, making them a nutritious addition to any diet. They also provide a natural sweetness to the yoghurt, without the need for added sugars.

When choosing Greek yoghurt, look for options that are low in added sugars and high in protein. Plain, unsweetened Greek yoghurt is a great option, as it allows you to control the amount of sweetness and flavour with added fruits or nuts.

To prepare this snack, simply mix a serving of Greek yoghurt with a handful of fresh berries, such as blueberries, strawberries, or raspberries. You can also add some sliced almonds or chia seeds for extra crunch and nutrition.

3. Turkey Jerky

Turkey jerky is a convenient and portable high protein meal prep snacks for those on the go. It is made by drying thin slices of turkey meat, resulting in a snack that is high in protein and low in fat.

Jerky is a great snack option for those who need a quick source of protein, such as athletes or people with busy schedules. It is also lightweight and easy to pack, making it a great option for hiking, camping, or other outdoor activities. Additionally, turkey jerky can be stored at room temperature for extended periods, making it a great pantry staple for emergencies.

When selecting turkey jerky, it is important to choose low-sodium options, as many commercially available brands are high in salt. Excess salt intake can lead to high blood pressure and other health issues, so it is important to check the label and choose brands with less than 350mg of sodium per serving.

Turkey jerky is sold in pre-packaged servings, so no preparation is necessary. Simply open the package and enjoy. For those who prefer a softer texture, jerky can be rehydrated by placing it in a sealed container with a moist paper towel for a few hours.

4. Roasted Chickpeas

Chickpeas provide good protein and fibre, making them a nutritious snack option that can help keep you feeling full and satisfied. As a matter of fact, one cup of cooked chickpeas contains about 15 grams of protein and 12 grams of fibre.

Roasted chickpeas are a delicious and versatile snack that can be seasoned with a variety of spices and seasonings to suit your taste preferences. They can be enjoyed on their own as a crunchy snack, added to salads for extra texture, or used as a topping for soups and stews.

To prepare roasted chickpeas, start by rinsing and draining a can of chickpeas. Pat them dry with a paper towel, then spread them out on a baking sheet. Drizzle with olive oil and season with your favourite spices, such as garlic powder, cumin, paprika, or chilli powder. Toss to coat the chickpeas evenly.

Roast the chickpeas in a preheated oven at 400°F for 20-30 minutes, or until they are golden brown and crispy. Be sure to check on them and stir them occasionally to ensure even cooking.

Once roasted, let the chickpeas cool before storing them in an airtight container for up to a week. For an extra flavour boost, try adding a sprinkle of lemon juice or vinegar to the roasted chickpeas before serving.

5. Cottage Cheese with Fruit

Cottage cheese is a high-protein and calcium-rich food that makes for a great snack. 

One cup of cottage cheese contains approximately 27 grams of protein, 6% and 14% of the daily recommended intake of Potassium and Calcium respectively.

Protein is an important nutrient for muscle growth and repair, and it can also help keep you feeling full and satisfied between meals. Calcium is essential for strong bones and teeth, and it also plays a role in muscle and nerve function.

Pairing cottage cheese with fresh fruit is a great way to add flavour and nutrients to your snack. Fresh fruit is a great source of vitamins, minerals, and fibre, and it also provides a natural sweetness to balance out the tanginess of cottage cheese.

Some great fruit options to pair with cottage cheese include sliced strawberries, blueberries, peaches, or pineapple. You can also add some chopped nuts or a drizzle of honey for extra texture and flavour.

6. Peanut Butter with Apple Slices

Peanut butter are tasty and nutritious high protein meal prep snacks that is high in protein and healthy fats.

 Two tablespoons of peanut butter contain approximately 7 grams of protein and 16 grams of healthy fats, including monounsaturated and polyunsaturated fats.

Protein is essential for building and repairing muscle tissue, while healthy fats are important for maintaining good health and reducing the risk of heart disease. Peanut butter also contains fibre, which helps promote feelings of fullness and aids digestion.

Pairing peanut butter with apple slices is a delicious and nutritious way to add fibre and nutrients to your snack. Apples are a great source of dietary fibre, antioxidants, and other essential vitamins and minerals.

To prepare this snack, simply slice an apple into thin pieces and spread a tablespoon or two of peanut butter on each slice. You can also sprinkle some cinnamon on top for added flavour.

7. Tuna Salad

Tuna is a great source of high-quality protein and heart-healthy omega-3 fatty acids.

A 3-ounce serving of canned tuna contains approximately 20 grams of protein and over 100% of the recommended daily intake of omega-3 fatty acids.

Omega-3 fatty acids are essential for optimal health, as they can help reduce inflammation, improve brain function, and reduce the risk of chronic diseases such as heart disease and diabetes.

Here is a simple recipe for tuna salad that can be easily prepared and stored for a quick and convenient snack or meal:

Ingredients for Tuna High Protein Meal Prep Snacks:

• 2 cans of tuna, drained
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup diced pickles
• 1/4 cup plain Greek yoghurt
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Instructions to prepare High Protein Meal Prep Snacks:

1. In a large bowl, combine the drained tuna, diced celery, red onion, and pickles.
2. In a separate small bowl, whisk together the Greek yoghurt, Dijon mustard, salt, and pepper until well combined.
3. Pour the dressing over the tuna mixture and stir until well-coated.
4. Divide the tuna salad into individual meal prep containers and store it in the refrigerator for up to four days.

This tuna salad can be enjoyed on its own, as a sandwich filling, or on top of a bed of lettuce for added greens. It is a nutritious and satisfying snack or meal option that is packed with protein and omega-3 fatty acids.

8. Edamame

Edamame are popular high protein meal prep snacks also rich in fibre, making it a healthy and satisfying option. Edamame is immature soybeans that are still in the pod. A 1/2 cup serving of edamame contains approximately 11 grams of protein and 9 grams of fibre.

Protein is important for building and repairing muscle tissue, while fibre is essential for promoting feelings of fullness and maintaining good digestive health. Edamame is also low in calories and contains no cholesterol, making it a great snack option for those looking to maintain a healthy weight and reduce their risk of heart disease.

One of the great things about edamame is how easy and convenient it is to prepare. Simply boil the edamame pods in salted water for 5-10 minutes, or until they are tender. Drain the pods and rinse them with cold water to stop the cooking process. 

Seasoning for Edamame High Protein Meal Prep Snacks

You can then season the edamame with a variety of different spices and flavourings, such as:

• Sea salt and black pepper
• Garlic and onion powder
• Sesame oil and soy sauce
• Red pepper flakes

These seasoning options can add a lot of flavour to the edamame, making it a tasty and satisfying snack.

9. Protein Bars

Protein bars are convenient and portable high protein meal prep snacks that provide a quick source of protein and energy. They come in a wide variety of flavours and formulations, making it easy to find one that fits your taste preferences and nutritional needs.

Many protein bars are designed to provide a high amount of protein per serving, typically ranging from 10-20 grams of protein per bar. This makes them a great option for athletes and individuals looking to support muscle growth and recovery.

However, it’s important to be mindful of the ingredients in protein bars. Some options can contain high amounts of added sugars, artificial sweeteners, and other additives that may not be beneficial for overall health. It’s recommended to look for protein bars made with whole food ingredients, such as nuts, seeds, and dried fruit. These bars may have a lower protein content but will provide a more balanced nutrient profile and offer a healthier snack option.

When selecting protein bars, be sure to read the nutrition label and ingredient list carefully to ensure they meet your nutritional needs and preferences. Look for options with minimal added sugars, as excess sugar consumption can contribute to health issues such as obesity and diabetes.

10. Roasted Almonds

Almonds are a nutritious high protein meal prep snacks rich in protein and healthy fats, making them a great option for individuals looking to boost their energy levels and maintain satiety throughout the day. A 1-ounce serving of almonds contains approximately 6 grams of protein and 14 grams of healthy fats.

One of the great things about almonds is how easy and convenient they are to snack on. They can be enjoyed on their own or added to a variety of different dishes, such as salads, oatmeal, and yoghurt. Additionally, almonds can be roasted and seasoned for added flavour and crunch.

To roast almonds, preheat your oven to 350°F (175°C). Spread the almonds out in a single layer on a baking sheet, and bake for 10-15 minutes, stirring occasionally, until they are fragrant and lightly browned. Be sure to keep an eye on them, as they can burn easily.

Seasoning for Roasted Almond High Protein Meal Prep Snacks

To add flavour to your roasted almonds, try seasoning them with a variety of different spices and flavourings, such as:

• Sea salt and black pepper
• Cinnamon and honey
• Rosemary and garlic
• Paprika and cayenne pepper

These seasoning options can add a lot of flavour to the almonds, making them a tasty and satisfying snack.

It’s worth noting that while almonds are a healthy snack option, they are also calorie-dense. Be sure to enjoy them in moderation, and consider pre-portioning them into small bags or containers to help with portion control.

11. Protein Smoothie

Protein smoothies are a convenient and versatile high protein meal prep snacks option that can provide a quick source of protein and other nutrients. They are easy to prepare and can be customized with a variety of different ingredients to suit your taste preferences and nutritional needs.

Here’s a simple recipe for a protein smoothie:

Ingredients for Protein Smoothie High Protein Meal Prep Snacks:

• 1 scoop protein powder (whey, casein, or plant-based)
• 1 cup frozen fruit (such as mixed berries, banana, or mango)
• 1 cup nut milk (such as almond milk or cashew milk)
• 1/2 cup ice

How to prepare Protein Smoothie High Protein Meal Prep Snacks:

1. Add all ingredients to a blender.
2. Blend until smooth and creamy, adding more nut milk as needed to achieve desired consistency.
3. Pour into a glass and enjoy immediately, or store in a covered container in the refrigerator for later.

Protein powder is the key ingredient in this recipe, providing a concentrated source of protein without adding a lot of extra calories. Whey and casein protein powders are derived from milk, and are excellent sources of high-quality protein. Plant-based protein powders, such as pea protein or soy protein, are good options for vegans or individuals with dairy allergies or intolerances.

Frozen fruit adds natural sweetness and a variety of nutrients, such as fiber and vitamin C. Nut milk provides a creamy base and a source of healthy fats, while ice helps to create a thicker, more satisfying texture.

Final Words on High Protein Meal Prep Snacks 

High protein meal prep snacks can be an excellent addition to any diet plan. Not only do they help keep you full and energized throughout the day, but they can also aid in weight loss and muscle building. With a little planning and preparation, it’s easy to include high protein meal prep snacks into your daily routine.

As a quick and easy fast food or a more substantial snack to enjoy at home, there are plenty of tasty and nutritious options to choose from. From protein bars and shakes to hard-boiled eggs, Greek yoghurt, and roasted chickpeas, there’s no shortage of delicious high protein meal prep snacks to satisfy your cravings and support your health and fitness goals.

So, next time you’re looking for a snack to tide you over between meals or fuel your workouts, reach for a high protein option. Your body and taste buds will wow you!