Just because you are working doesn’t mean you must go hungry! It’s important to fuel your body regularly but what you eat, and how much, matters. Here are 5 high protein snacks you can take to your 9-5.

What’s with high protein?

Well, protein provides the building blocks to regenerate your cells. When we eat more protein we also feel more satiated (more full) for a longer period of time, especially when combined with a complex carb and healthy fat.

Honestly, my trick to staying lean is protein. I personally aim to eat 1 gram of protein for every lb of body weight. For me that’s between 150-160 grams per day.

You might think that sounds like a lot but for optimal function, your body needs protein! Especially lean protein sources like chicken breast, turkey breast, ahi tuna, white fish, 0% Greek yogurt, or even protein powder. However, you’ll want to spread your intake throughout the day as we can only digest so much at once.

I aim to eat 30 – 40g of protein 5 times a day. This seems to make me feel satisfied while providing an optimal amount of protein for my daily needs. When I eat this way I don’t feel the need to snack or munch on carb-y processed foods.

To calculate how much protein you need, take your bodyweight, divide by 5 meals/snacks and that’s how many grams you should aim to consume with each meal.

150 lbs / 5 meals = 30g protein per meal (on average)

To help you achieve your protein goals, I’ve created a list of high protein snacks I normally consume at work. There are many more food combinations or ideas but this will help you get started.

5 High Protein Snacks For Work

High Protein Snack #1: Deli turkey (4oz) + mustard + cucumber + 1 serving whole wheat crackers (like Triscuits)

Calories: 266 Protein: 18g Carb: 33g  Fat: 7g

High Protein Snack #2: Sliced chicken (4oz) and air fryer sweet potato fries (60g)

Calories: 175 Protein: 25g Carb: 11g Fat: 3g

High Protein Snack #3: Tuna (4 oz canned) + 6 Triscuits + tsp everything but the bagel seasoning

Calories:  322 Protein: 31g Carb: 20g Fat: 12g

High Protein Snack #4: Vega Sport protein shake (1 scoop) + medium size banana

Calories: 275 Protein: 31g Carb: 33g  Fat: 3g

High Protein Snack #5: 0% Fage Greek yogurt (6oz) + frozen raspberries (3oz) + All bran cereal (30g, I use Nature’s Path)  

Calories: 214 Protein: 21g  Carb: 39g  Fat: 2g  *This is high fiber as well so net carb is 20g

Want more fat loss food recommendations?

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