When working out and building muscle, sufficient protein is required in our diet to help recover and repair the damage we do to our muscles during workouts.  It’s common knowledge that meat itself is high in protein.  But what if we don’t want to be eating meat all day? Or what if we follow a diet that doesn’t allow meat?  A protein shake is an option. That aside, here’s a list of snacks or meat alternatives that you can consume to help get your protein in:


If you’re looking for a quick and easy way to get some protein in, nuts are a wonderful choice.  Opt for almonds or pistachios which have a slightly higher protein content than other types of nuts.  If you want to mix it up, add some dried fruit to the mix to create a trail mix.

Greek Yogurt

With an average of 20 grams of protein per 1-cup, Greek yogurt is an ideal snack for those looking to up their protein game.  In addition to protein, Greek yogurt is also high in calcium which is important for bone health.  To make this snack even more filling, consider adding fresh fruit or granola to create a parfait.


Eggs in any form are a great, healthy snack – just go easy on the oil if you prepare over-easy.  Hard-boiled in particular make a great portable snack! Eggs include almost every nutrient your body needs and are particularly high in B vitamins.

Peanut Butter

Peanut butter contains 4 grams of protein per tablespoon and is known for helping promote feelings of fullness when consumed between meals.  One study even found peanut butter to be more filling than just nuts alone!1

Cottage Cheese

Both filling and high in protein, cottage cheese is an excellent on the go snack.  With 14 grams of protein per ½ cup, cottage cheese is an excellent way to get some protein in between meals.  In addition to protein, it is also a good source of calcium, vitamin B12, and riboflavin.

At the end of the day, snacks full of protein keep you full and satisfied for longer.  These snacks can help you stay on track for the day and also reach your protein consumption goals. Next time you need something in between, consider one of the above choices for an extra boost of protein to keep you fuller for longer.


1 Kirkmeyer & Mattes, 2000, pubmed.ncbi.nlm.nih.gov/11033986