High protein snacks

According to the Australian Medical Association, physically inactive people can lose as much as 3 to 5% of their muscle mass after the age of 30. The old adage “use it or lose it” truly applies here. If we don’t continue to at least maintain muscle mass as we age we run the risk of arthritis, weak joints, in fact weak everything come to that. Protein is the building block of muscle and therefore a very important macronutrient. Easy high protein snacks

On the positive side, building and maintaining muscle can:

● Transform your physique
● Vastly improve your body’s ability to burn fat
● Keep you strong & fit for life
● Reduce the effects of aging
● Support your joints
● Keep you active
● Help minimize skeletal breaks or injuries
● Support a healthy weight

Protein takes more time and energy to digest than carbohydrates and fat, ie we burn more calories eating protein and it helps keep us fuller for longer. As such it stabilizes blood sugar levels and wards off hunger pangs so eating protein with every meal, including snacks, can significantly contribute to weight loss.


Here are six easy, peasy wholefood protein-rich snackettes that can be easily made and transported anywhere to keep your energy levels up throughout the day.


smoked salmon cottage cheeseOatcakes with cottage cheese and smoked salmon
Grab an oatcake, rice cake or base layer of choice & slather it with cottage cheese. Top with smoked salmon & a squeeze of lemon.





banana peanut butter


Banana with peanut butter
Peel the yellow item. Unscrew the jar & undertake more slathering but this time with chunky, nutty goo….


boiled eggsBoiled egg


chicken tomatoesCooked chicken breast with wombok, mustard & tomato
Slice cooked chicken breast & spread with a dollop of your favourite mustard. Place sliced tomato on top and wrap in wombok leaf (a crispy lettuce leaf with do just as well if you’re clean out of wombok).




blueberry smoothie


Greek yoghurt, blueberry, coconut water, cinnamon & almond milk smoothie
Combine a tablespoon of Greek yoghurt, a handful of blueberries, 75ml each of coconut water & almond milk plus a generous sprinkling of cinnamon. Whizz up in a whizzy appliance.



humous vegetablesHumous & raw vegetables
Chop up a mix of your favourite crunchy veg, e.g. carrot, broccoli, cauliflower, wombok. Dunk in humous (almost as satisfying as slathering).




YUM! What’s your favorite protein snack?

Photo credits: TK, Baba Gozum


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