Meal Ideas, Snacks & Desserts, Sugar Free

Protein rich snacks keep you going!

One of the most common questions I get is, “what is a healthy snack?”
I think smart snacking can sometimes mean the difference between a successful diet and a not so successful diet…
Those tempting 3pm or evening snacks can sometimes be the downfall of an otherwise balanced and nutritious diet plan. My number 1 tip is to consume protein rich snacks to keep your going, without breaking your diet balance!

Every snack, and meal for that matter, should include a serve of protein. Healthy protein consumption is correlated with maintaining a healthy weight, energy levels, muscle health and overall well-being including improved immune function.

There is no point in having a snack of just carbohydrates alone. All this does is increase your blood sugar levels, giving you a short burst of energy, before you’re hungry again in an hours time. So the key is to always include a lean source of protein in every meal along with a healthy balance of whole grains, fresh fruit/vegetables and healthy fats throughout the day. Too much of anything aint’ good…remember that!

What’s so good about protein?
* Protein keeps us fuller for longer, we like that!
* Curbs sugar carvings (next time grab a protein snack instead of the sugary treat, and see how you feel!)
* Helps build muscle mass which increases your metabolism
* Supports healthy insulin function (stabilises blood sugar levels)

How much protein a day?
The average recommendation is 0.8-1g of protein per kg of your body weight (e.g. 60kg woman should consume approx 48-60g of protein a day). This amount does vary depending on your physical activity requirements or fitness goals.

Protein foods
120g lean chicken or red meat = 20g protein
100g fish = 25g
100g canned tuna = 25g
1 cup cottage cheese = 20g
1 egg = 4g
1 small tub natural yoghurt = 13g
25g raw almonds = 10g

Choose the right protein snacks
some ideas…
* 20 raw almonds or 8 raw walnuts
* 1/2 cup Natural Greek Style yoghurt with 1tbs LSA (linseed, sunflower & almond meal)
* Carrot & celery sticks with homemade hummus or cottage cheese
* Homemade protein balls
* 1 small tin of tuna
* 1-2 boiled eggs

Little fact...
Eating 2 eggs for breakfast has shown to increase weight loss by 65% compared to a purely carbohydrate breakfast like toast.

I regularly make my own hummus to keep in the fridge, along with some vegetables I can easily cut up for a snack like carrots, celery, cucumber or capsicum. Plus hummus is great to have handy as a healthy dressing on salads or accompaniment.

Homemade Hummus Recipe here


2 thoughts on “Protein rich snacks keep you going!

  1. Luci

    What would you suggest as the perfect 3pm snack at work – when you’re in the mood for something sweeter and you’re feeling sleepy?

    • Hi Luci!
      Great question :) The 3pm sweet snack attack is a common obstacle faced by many of us, especially office workers! The reason we crave something sweet is usually due to our blood sugar levels dropping after lunchtime. Some tips to prevent the sugar cravings include having a low GI, nutritious lunch with whole grains like brown rice, quinoa or wholemeal mountain bread wrap PLUS a serve of lean protein (chicken, lean meat, tuna, salmon, egg) and vegetables/salad of course.

      My top snacks to satisfy that sweet craving…
      - Small tub of natural yoghurt with 1tsp of honey, chia seeds or LSA
      - Piece of fruit
      - 1 medjool date, super sweet and delicious..try with a walnut or brazil nut in the middle!
      - A liquorice tea, so yummy and naturally sweet. Buy at health food store (also great in the evening)
      - Homemade bliss ball…I have a recipe coming soon!
      - Warm glass of milk with 1tsp of cinnamon powder and tsp of honey

      Hope those ideas help x

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