Roasted garbanzo beans: Drain and rinse a 15-ounce can of garbanzo beans; pat dry. Roast in a 400 F over for 30-40 minutes or until brown and crispy. Sprinkle with sea salt. Protein (per cup): 18 grams.
Turkey Jerky and Pretzel Twists: 2 pieces (2 ounces) of beef jerky and 1 ounce (about 17 pretzels) of pretzels twists.
Protein: 18 grams.
Cheese Cube Vegetable Medley: 4 cheese cubes and a variety of veggies like grape tomatoes, cucumber slices and baby carrots (2 cups in total) will give you 16 grams of protein.
Vanilla Greek Yogurt and Blackberries: Greek yogurt is a high protein yogurt; top a 6-ounce container with ½ cup of blackberries (or any other berry you prefer like strawberry or raspberry).
Protein: 15 grams.
Skyr (Icelandic yogurt) with Granola: This “yogurt” is similar to Greek yogurt but it packs even more protein per ounce; protein is based on a 5-ounce container. Stir in 2 tablespoons of your favorite crunchy granola. Protein: 14-16 grams.
String Cheese and Melon cubes: 2 Mozzarella string cheese and 1 cup of melon (cantaloupe, honeydew, or watermelon). Protein: 14 grams.
Mozzarella Cheese Quesadilla: Spread 1/2 cup of shredded mozzarella cheese over a soft 8-inch tortilla; heat in the microwave and fold into a half circle and slice. Protein: 14 grams.
Cottage Cheese with Blueberries and Muesli: Top ½ cup of cottage cheese with ½ cup of blueberries and 2 tablespoons of muesli. Protein: 14 grams.
Deli Meat and Cheese Roll-ups: Roll together an ounce of meat and an ounce of sliced cheese into tubes. Protein: 14 grams.
Edamame: Heat one cup of these high fiber legumes in their pod; eating them takes a little longer when they’re wrapped in their shell. Protein: 12 grams.
Peanuts and Semi-sweet Chocolate Chips: Mix ¼ cup of peanuts with 2 tablespoons of chocolate chips. Protein: 9 grams.
Pumpkin Soy milk Smoothie: Blend 1 cup of soy milk with ¼ cup of pumpkin puree and ice. To spice it up, add a dash of cinnamon and nutmeg. Protein: 8 grams.
Cashew Butter on Rye Toast: Spread 1 tablespoon of cashew butter on 1 slice of toasted rye bread. Protein: 8 grams.
Feta Cheese and Kalamata Olives: Cube about 2 ounces of feta cheese and pair it with 6 Kalamata olives. Protein: 8 grams.
Black Bean Salsa and Whole Grain Tortilla Chips: Serve up ¼ cup of salsa and an ounce of chips (about 10). Protein: 7 grams.
Peanut butter and Celery: Spread 2 tablespoons of peanut butter on 2-3 stalks of celery. Protein: 7 grams.
Almond Butter on Rice Cakes: Spread 2 tablespoons of almond butter on 2 large rice cakes. Protein: 7 grams.
Banana Nut Soy Yogurt Parfait: Take ½ cup of flavored soy yogurt and layer it with slices from ½ a banana and 2 tablespoons of walnuts. Protein: 6 grams.
Fruit Smoothie: Add 1 cup of frozen mixed fruit, ½ cup skim milk and ¼ cup of vanilla yogurt and blend on high. Protein: 6 grams.
Mixed Nuts: Have a generous handful (about ¼ cup). Protein: 6 grams.
Raw Almonds and Apple Slices: Count out 25 almonds and slice a medium-sized apple. Protein: 6 grams.
Cashews and Dried Cherries: Mix 1 ounce of cashews (about xx) and 2 tablespoons of dried cherries. Protein: 5 grams.
Hummus with Carrot Sticks: Just 2 tablespoons of this high protein, high fiber spread coupled with ½ cup of carrots gives you 5 grams of protein.
