Written by Hannah Marchese
Did you know that, when compared to men, women eat less protein? When we think of protein, we often think of bulky muscles or having a masculine figure.
First of all, you would have to consume a ton of protein every single day for it to have any sort of bulking effect on your body. Second of all, there’s nothing wrong with having a little muscle!
If you want a strong, lean figure, protein needs to be an essential part of your diet. Even if you’re not interested in working on toning your body or building muscle, protein is still super important.
Protein is the main building block and foundation for many parts of your body. Muscles, tendons, enzymes, and organs all need protein to grow and function in your body.
Women generally need 53 grams of protein each day, and that’s if you’re not super active.
If you’re someone who works out regularly (even a couple of times a week), you should be aiming for even more protein than that. Somewhere around 50-60 grams would be the sweet spot.
If you’re thinking to yourself: that seems totally impossible! We’re here to tell you it’s not as hard as you think.
Let’s check out ten high-protein snacks that are perfect for busy women!
1. Collagen Bars
If you’re into health and wellness, you’ve probably heard about collagen. It’s one of the most popular supplements available today. If you haven’t heard of it, don’t worry; we’ll give you a quick overview of what it is.
Collagen is the most abundant protein in the human body.
You can find collagen in your muscles, skin, bones, and tendons (basically, all the super-important parts of your body!). There are several different types of collagen, but the most common are type 1, type 2, and type 3. These are also the types of collagen that can be found in collagen supplements.
Our Kalumi BEAUTYfood marine collagen bars are the perfect, satiating snack for when you’re on the go. Each bar contains about 12 grams of protein (depending on the flavor), which is almost a quarter of the amount of protein you need for the day!
All of the ingredients are completely clean, unlike most other protein bars. There’s no added sugar, and they’re gluten-free, dairy-free, and non-GMO. A clean snack that tastes good and helps you feel good? Talk about a win-win!Pro Tip: Try our mini Cocoa Kiss bars for the perfect sweet treat and protein boost!
2. Homemade Trail Mix
Trail mix is perfect because it’s salty and sweet (AKA the best of both worlds). When you make it homemade, you can completely customize it to your preferences.
If you hate a certain type of nut, you can skip it, rather than having to pick it out of a store-bought trail mix. Having a handful of trail mix throughout the day can be a great way to add protein to your diet!
Try using nuts that are higher in protein, such as almonds, pistachios, and cashews. With a handful-size serving, you should be getting around 8-12 grams of protein.
Don’t forget to add a sweet element to balance out the salty nuts. Try adding a bit of dried fruit or your favorite dark chocolate. Seriously, it’s the most delicious combo!
3. Protein Shake
A protein shake can be a great way to amp up your daily protein intake. Plus, it’s super portable and easy to carry around with you all day long.
You can sip on it throughout the day, or drink a full one before or after your workout. You might think a protein shake isn’t filling, but you’d be surprised at how full and energized you’ll feel after drinking one.
It’s important to note that many protein powders contain sugar and other additives.
Some protein powders are notorious for containing a ton of junk that does more harm than good. Some contain artificial sweeteners like aspartame or sucralose, which can be harmful when consumed in large quantities.
In fact, the Clean Label Project released a study of over 130 best-selling protein powders showing high levels of pesticides, bisphenol A (BPA), and heavy metals.
This is definitely something you need to look out for. Always read the label, so you know exactly what you’re putting into your body.
If you’re looking for a cleaner alternative, try our marine collagen powder.
One serving contains 12 grams of clean protein. The only ingredient is marine collagen, so you know you’re getting nothing but the good stuff!
4. Greek Yogurt Parfait
Greek yogurt is an amazing source of protein, and it’s usually a clean food. Most Greek yogurts are plain and unsweetened, which is ideal. If you don’t like the plain flavor, you can always drizzle some honey or agave into the yogurt for a sweet boost.
Just one cup of Greek yogurt contains 20 grams of protein. Because of its high protein content, it’s more filling than other types of yogurt, which are higher in sugar.
You can eat it on its own, or try making a parfait for a quick and tasty snack.
Add some granola or your favorite nuts for one layer. Then top it all off with some fresh berries, like blueberries and strawberries. So yummy!
5. Hard Boiled Eggs
Eggs are amazing in any form, but if you’re on the go, hard-boiled is your best bet.
Eggs contain a ton of nutrients, not just protein. For example, they’re high in vitamin B, which helps your energy levels. They also help you stay fuller for longer periods of time.
One egg contains about six grams of protein. Pack two eggs for a quick and easy snack, and you’ll get 12 grams of protein out of it!
That’s the perfect amount of protein to keep you full until your next meal or snack.
6. Peanut Butter and Celery
Is there anything that doesn’t go great with peanut butter? Seriously, it’s so good!
Peanut butter and celery make for a great snack on the go. Just chop a few celery slices and scoop one to two tablespoons of peanut butter to dip it in.
This nut butter has a great protein content, with eight grams of protein in two tablespoons (the perfect dipping amount, we say).
7. Roasted Chickpeas
Chickpeas are so delicious, especially when they’re roasted. This legume is packed with nutrients, including protein and fiber. Half a cup of chickpeas contains eight grams of protein.
Half a cup is the perfect snack size, too!
Plus, when you roast them, they have a super long shelf life. You can make a big batch and have the chickpeas on hand for when hunger strikes or you need a last-minute snack.
Take a little olive oil and your favorite seasonings and roast the chickpeas until crispy.
8. Chia Pudding
Chia seeds contain four grams of protein per ounce. You can make enough chia pudding to last you for a few days. It makes a great breakfast, it’s totally portable for when you need a snack, and you’re running out the door.
To make it, measure out the amount of chia seeds you want.
Add your favorite kind of milk (almond, coconut, etc.) and let it soak in the fridge for a few hours or overnight. It’s ready to eat when it reaches a pudding-like consistency.
Add any flavorings that you’d like!
Jerky often comes in snack-size portions, so it’s great for taking on the go. You can find almost any meat in jerky form, such as beef and turkey. There’s even salmon jerky!
Make sure there are no additives or sugar before you buy it.
10. Avocado Slices
Slice up half of an avocado into thin slices. Season them with salt and everything bagel seasoning for a delicious little snack. You should get around three to five grams of protein.
Protein is super important for our bodies. Consuming enough protein on a daily basis can help you feel fuller and more energized. There are tons of options for high-protein snacks, like the ones we listed in this article.
If you want to try collagen protein, Kalumi BEAUTYfood has you covered!
How much protein do you need every day? | Harvard Health
Collagen: What is it and what are its uses? | Medical News Today
Are Women Eating Enough Protein? | Psychology Today
Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal | NCBI
Exposure to Heavy Metals and Fertility: What a Couple Should Know | Center 4 Research