Eliminate the Mid-Afternoon Energy Slump: 12 High-Protein Snacks That Keep You Feeling Full Longer
If you are human you will most likely identify with the mid-afternoon feeling of low energy, lack of focus, and maybe bit irritable. I am here to tell you that you are not alone! When the mid-afternoon slump hits, odds are that you will quickly decide to grab a fast snack to boost your energy and to silence your rumbling stomach. This has you reaching impulsively for a candy bar, chips, or a cookie, which certainly satisfies your craving (temporarily), but then you’re hungry again in an hour or so. And what kind of nutrition did they really provide? Not much, and it ends up making you even more tired in the long run. Yet, what you really need is a high-protein snack to keep you feeling full until your next meal!
Elizabeth Shaw, R.D.N., C.P.T., a California-based dietitian and author has stated, “When between-meal hunger strikes, the type of snack you choose determines how the rest of your day will go. Something sugary and full of simple carbs may cause your energy levels to take a nosedive, causing you to overeat. A snack with plenty of protein, meanwhile, will leave you pleasantly surprised at how little you need to eat to feel satisfied, and prevent mindless munching that can add empty calories to your diet.” (https://www.prevention.com/food-nutrition/healthy-eating)
Now is as great a time to step away from processed, low-nutrient snacks and instead reach for nutrient-dense, protein-rich snacks that will keep you fuller longer. The key is to distribute protein throughout the day and to focus on the type of protein sources you eat. Many of us are on-the-go during the day and then we load up with protein at dinner, but you are better off incorporating protein into meals and snacks throughout your day. This will help you remain fuller between meals, and your body will be able to more efficiently use the protein throughout the day as fuel.
It’s important to know that many different sources of protein are out there. You can get protein from nuts, fish, dairy, legumes and even whole grains-and all of these offer other nutritional benefits in addition to protein. Gone are the days when you had to use protein powders and shakes as a convenient protein source on-the-go. Instead you can opt for protein-rich, nutrient-dense whole foods that offer much more nutrition overall (vitamins, minerals, fiber, etc.). Making your own snacks, as opposed to relying on packaged snacks all the time, leaves you in control of the portion size and nutritional benefits. A small investment of time and effort on the front end will save you money and calories in the long run!
Below is a list of 12 high-protein snacks that are easy to prepare and each has between 6 to 20 grams of protein (for reference, an egg has 6 grams of protein).
1. DIY Trail Mix
- What you need: 1 Tbsp. each whole almonds, pumpkin seeds, walnuts, dark chocolate chips, chopped dried apricot
2. Yogurt Parfait
- What you need: 1/2 cup plain nonfat Greek yogurt, 1/2 cup berries, 1/4 cup unsalted sliced almonds
3. Veggies & Hummus
- What you need: 2 sticks celery, 2 carrots and 1/3 cup hummus
4. Hard-Boiled Eggs
- What you need: 2 large eggs
5. Peanut Butter with Apple Slices
- What you need: 2 Tbsp. peanut butter, 1 apple
6. String Cheese with Whole-Wheat Crackers
- What you need: 1 low-fat string cheese, 8 crackers
7. Cottage Cheese & Berries
- What you need: 1/2 cup low-fat cottage cheese, 1/2 cup berries
8. Edamame
- What you need: 1 cup unsalted in-shell edamame
9. Roasted Chickpeas
- What you need: 1/2 cup chickpeas, 1 tsp. extra-virgin olive oil, seasoning of your choice
10. Smoothie
- What you need: 1/2 cup nonfat plain Greek-style yogurt, 1/4 cup low-fat milk, 2 cups unsweetened frozen fruit, 1 Tbsp. almond butter
11. Hard-Boiled Egg with Hummus & Crackers
- What you need: 1 hard-boiled egg, 2 Tbsp. hummus, 12 Rice or Sesame Seed Crackers
12. Berries & Yogurt
- What you need: 5-oz. container Greek-style yogurt, 1 cup fresh or frozen blackberries, blueberries, strawberries or whatever is your favorite berry
(https://www.eatingwell.com/article/291961/10-high-protein-snacks-that-keep-you-feeling-full-longer/