10 On-The-Go Protein Snacks To Feel Great While Staying On Your Diet

1. Hard Boiled Egg Whites Or Egg White Patties

If you are too busy to cook some eggs up, buy yourself time and try the egg white patties as a substitute. Ideal for work, just toss them in the microwave.

Getting rid of the yolk reduces a bulk of the calorie count and eliminates fat and cholesterol content. According to Livestrong,”one large, omega-3 enriched egg…has 71 calories, while a hard-boiled egg without the yolk contains a mere 17 calories…also contains an impressive 3.6 g of protein. Protein is essential for good health, regulating all of your body’s activities including muscle contractions, nutrient transportation and electrolyte balance…According to the University of Michigan Health System, the entire cholesterol content of an egg is in the yolk…210 milligrams...the egg white contains no saturated fat…With the yolk, the hard-boiled egg contains .85 gram of carbohydrates. Without the yolk, the carbohydrate count drops to .24 grams.”
Photo Source: Good Food Made Simple

2. Beef & Ostrich Jerky

This compact snack is a great source of protein and ideal for any diet. Try the Ostrim brand, it has a great taste and available in pepper, teriyaki, BBQ and natural flavors. Gluten free, low in sodium, low in calories and low in fat make this a go to snack for any health enthusiast. Main ingredients are beef and ostrich.

60 calories
Protein 10 grams
Total Fat 1.5 grams
Total Carbs 3 grams
Sugars 1 g Or for higher protein try the Sticks
80 calories
Protein 14 grams
Total Fat 1.5 grams
Total Carbs 2 grams
Sugars 3 g photo source: protos-inc.com/ostrim

3. EAS AdvantEdge Carb Control Protein Drink

Packed with 17 grams of plant-based protein this snack will keep you in a state of high energy. At 100 calories and less than 1 gram of sugar per serving this is a no brainer. As far as carbs, it contains 1.5 - 3.5 grams of net carbs (net carbs = total carbs minus dietary fiber). And we can't leave out the fact it contains all essential vitamins and minerals. Choose from a variety of flavors such as strawberry cream, french vanilla, chocolate fudge, rich dark chocolate and cafe caramel.

photo source: Eas.com

4. Fat Free Cottage Cheese

No fat, very little carbs, almost all protein!

Photo Source: Trader Joes

5. Sardines Packed In Water

Carry this easy to open snack anywhere. Inexpensive and packed with protein, good unsaturated fats with concentrated omega-3 fatty acids EPA and DHA, which lower triglycerides and cholesterol levels. They are rich in vitamins that promote healthy bones and all the nutrients needed for a healthy heart.

photo source: creative commons 2.0

6. Tuna Or Salmon In A Pouch

Keep some stacks of these pouches at your office. They are also packed with protein, iron, potassium, and good unsaturated fats. Some pouches come pre-seasoned, if not just add pepper and salt to taste. The Bumble Bee Premium Pink Salmon Skinless & Boneless Pouches are gluten free, kosher and packed with omega-3's.

A ¼ cup serving contains:
Calories 60
Total Fat 1g
Cholesterol 30 mg
Sodium 180
Potassium 160 mg
Protein 14g photo source: Bumblebee.com

7. Quinoa Bowl

High in protein, this snack is also a grain which will help with cholesterol and to regulate your digestive system through its fiber content. Not to mention fiber helps you feel good with fewer calories. Rich in nutrients and minerals this will aid with your metabolism and weight loss.

8. Tofu Packaged In A Pouch

Tofu is rich in vegetable protein, low in calories, and low in sodium, just make sure your get low fat version. Now also comes in an easy to eat pouch. Presidents choice makes a low fat tofu pouch option with and astonishing 16 grams of protein per 88 gram serving! It is also low fat with 3 grams per serving, low in calories, and low in sodium with 50 g.

photo source: presidentschoice.ca

9. Whey Protein Powder Shake

Go for the no fat, no carb type. Whey protein is a superior kind of protein, meant to help boost your health, fitness and strength levels. It contains special amino acids to help protect against muscle breakdown.

10. Siggi's Plain Yogurt

Virtually all protein at 17 grams per serving, zero fat!