5 High Protein Snacks -that aren’t yogurt or cottage cheese!
3 PM slump? You’re hungry, but everything in sight feels “off limits.”
High-protein snacks aren’t just yogurt, cottage cheese, or protein bars — there are so many other options that actually taste good and keep you full!
We put together an easy guide + 5 snack ideas to power you through the afternoon.
3pm hits… you’re hungry… and you don’t know what to eat! You heard somewhere that you should be eating high protein snacks, but when you’re looking at all the things you want to eat, you have no idea what is “high protein” means… trust me, we’ve all been there!!
I am going to give you an easy guide AND some ideas to go with it!
Why the focus on protein?
Having protein in our snacks help us stay fuller for longer and help our energy last longer. It also helps with muscle recovery, maintenance and even growth. So why does this matter to you?
As a women going through perimenopause or in menopause, you likely need more protein than you once needed to get the same effect. As your estrogen levels change, your muscle breaks down more than it used to, you become more sensitive to carbohydrates, and your muscles are less responsive to stress and protein than they used to be. A higher dose of protein helps all of these things!! You can still see progress in body composition and maintain muscle mass through perimenopause and menopause if you’re getting enough protein! If you want specific recommendations, we’d love to work with you to create a customized nutrition plan!
What is considered a high protein snack?
So what should you look for in a snack? A high protein snack is generally 10-15g of protein. It is good to pair your protein with a color (fruit or vegetable), starch, or a healthy fat.
While I LOVE cottage cheese and Greek yogurt, I have heard so many women desperately seeking other options- either because of lactose intolerance or just being flat our bored of those options! If you are not one of those women, then eat away!!
If you’re struggling with how to eat to support your body during perimenopause or menopause, we can help build you a customized nutrition plan to support your weight and health goals!
5 High Protein Snacks
Tuna
Serving size suggestion: 1/2 can tuna has 10g of protein!!!
How to eat: pair with some whole grain crackers (for a couple more grams of protein) or veggies! I always like to flavor with pickle juice, mustard or lemon pepper!!
Other Tips:
Low mercury brands are available. Safe Catch and Wild Planet are two!
Choosing “chunk light” and “in water” will be a lower mercury choice over other options.
Edamame
Serving size suggestion: 1/2 cup shelled has about 10g of protein
How to eat: You can add all types of flavor, but I like to just add salt! Pair it with a rice cracker for a more robust snack!
Other tips:
You can buy already shelled edamame in the frozen aisle of most grocery stores. This makes it a great snack to always have available.
Cheese Sticks
Serving size suggestion: 1 cheese stick has 7g of protein! Have two or eat with some whole grain crackers to get that 10-15g!
How to eat: With whole grain crackers and some fruit… you basically have a charcuterie board…not really, but…
Other tips:
Cheese sticks are one of the few items I buy low-fat because nothing is added in them to keep them low-fat. They are just made with skim milk!
Roasted Chickpeas, Pumpkin Seeds & Popcorn:
Serving size suggestion: 1/4 cup roasted chickpeas have about 5g of protein. 2 TBSP of pumpkin seeds have 7g of protein.
How to eat: Use the serving size suggestions above and add some popcorn to make it a savory and crunchy snack!
Other tips:
You can roast/pop your own of all of these OR buy them already prepared and make your own mix.
Ricotta Cheese:
Serving size suggestion: 1/3 cup of ricotta cheese has 7g of protein!
How to eat: Mix with some honey and serve on a piece of toast topped with fruit or use as a fruit dip!
Other tips:
I know this is kind of like cottage cheese and Greek yogurt, BUT most people don’t know that it is also high in protein!
I hope these add some more variety to your 3pm snack game!! And if you are wanting more help optimizing your nutrition and fitness during perimenopuase or menopause, we’d love to help you!
Easy Smoothie for Busy Mornings
Mornings are often a rush, and one of my (and many of my clients’) favorite solutions for a quick, nourishing start is a smoothie that doubles as a complete meal. With just a few whole-food ingredients, this blend provides a balance of complex carbs, protein, healthy fats, and fiber to keep you satisfied and energized through the morning.
This recipe brings together rolled oats, berries, banana, baby spinach, Greek yogurt, protein powder, nut butter (or chia seeds), and your milk of choice for a combination that checks all the boxes for a balanced meal. No cooking involved, but you will need a pretty large glass to take this meal on the go.
Why I Love This Smoothie
Energizing Carbs: Rolled oats, berries, and banana provide a mix of complex and quick-digesting carbohydrates for both sustained energy and immediate fuel.
Protein Boost: A serving of protein powder plus a scoop of Greek yogurt provides a hefty dose of protein, helping maintain satiety, reduce cravings, support balanced blood sugar, and muscle recovery.
Healthy Fats: Just one tablespoon of almond or peanut butter enhances creaminess and provides unsaturated fats that give you long-lasting energy.
Micronutrient Density: Spinach and berries add fiber, antioxidants, vitamins, and minerals without compromising taste. Spinach is probably the mildest tasting leafy green!
Grab-and-Go Friendly: This smoothie blends up in minutes and travels well in a 24-32 oz glass, perfect for busy mornings.
Fan Favorite Smoothie
Ingredients (serves 1):
⅓ cup rolled oats
1 cup frozen berries (any variety)
½ medium banana
2 handfuls baby spinach
½ cup nonfat Greek yogurt
1 serving whey or plant-based protein powder
1 tablespoon almond or peanut butter
1 cup milk (dairy or fortified plant-based
How to:
Add all ingredients to a blender.
Blend on high until smooth and creamy. Adjust liquid for desired consistency.
Pour into a to-go cup and enjoy!
As a dietitian, I love it when a meal is both practical and nutrient-packed. This smoothie is one of my go-tos because it’s delicious and highly customizable. Swap in different fruits, try a plant-based protein, or adjust your nut butter choice to chia or flax seeds. It’s a quick, reliable meal staple whether you’re heading to work or refueling after a workout.
BY: LORI LAVOIE MS, RDN, CDN
Greek Turkey and Rice Bowl
Here is another simple, quick and delicious meal. I am a huge fan of mediterranean flavors- if you are too, try this one out!
Greek Turkey and Rice Bowl
Ingredients
1 lb ground turkey
1-2 cups uncooked brown rice
1 bunch asparagus
1 TBSP olive oil
3 cloves garlic, minced
1 tsp dried oregano
4 handfuls of spinach
1/3 cup sun dried tomatoes, sliced
1/2 cup kalamata olives, sliced
2 cups chicken broth
handful parsley, chopped
1 lemon, zested and juiced
feta
salt and pepper
How to:
Cook rice by placing in a saucepan with with chicken broth. Bring to a boil. Cover and reduce heat and cook.
Preheat oven to 400F. Wash asparagus and mix with 1/2 TBSP olive oil. Season with salt and pepper. Place in oven and cook 25ish minutes, or until cooked.
Meanwhile, add olive oil to a saute pan. Add garlic and cook until fragrant. Then add ground turkey, oregano, salt and pepper and cook until turkey is cooked through.
As the rice is getting close to being cooked, add olives, sun dried tomatoes, lemon juice, and lemon zest. Mix. Then add spinach and parsley and cover until it steams down.
Once everything is cooked, serve rice topped with turkey and feta with asparagus on the side. Enjoy!
Metabolic Testing: What It Is & Why We Care
Metabolic Testing
What Is It
Well, in short, it is a test that helps us determine how many calories you burn at rest.
The method we use is indirect calorimeter, which is the gold standard field test, and the MOST accurate way we can determined your metabolism outside of a hospital or lab. The device we have measures your oxygen to carbon dioxide ratios (the inputs and byproducts of metabolism), to determine how metabolically active your body is.
Why does it matter?
This number becomes the baseline of determining your caloric needs.
If you burn 1500 calories at rest, then we use that plus your daily activity to determine your total caloric expenditure. Having this number is crucial for performance, weight loss, weight gain or any body composition goals you have. It is also important to know, because chronically eating under this number will cause your metabolism to adapt down.
Whether you are interested in tracking calories or not, this number helps us educate you on how much to eat based on your goals.
What determines my metabolism?
A lot of factors! Some of the most significant factors are gender, muscle mass, dieting history, hormone levels, medications, and stress levels.
But can’t I use a calculation?
Sure, but these aren’t always accurate. These don’t take into account the above factors. I always compare the number I get from the test with the calculations AND In-Body scan results. I can honestly say in most cases, these numbers can all vary 100-400 calories. If you were to use an inaccurate number to determine your needs, you may not reach your goals due to under or overeating.
Can my metabolic rate change?
For sure!!! Depending on muscle mass changes, weight changes, recent under or over eating, changes in hormones, changes in medications and stress levels, your metabolic rate can change.
What is the test like?
It is pretty simple. You just need to breathe into our device for 10 minutes. Your nose will be plugged with a nose clip so that all your air is coming through your mouth. You have to be fasted and avoid caffeine and exercise prior to the test.
Guys, I promise this test worth it! I am so not into gimmicky stuff, so I wouldn’t utilize this tool if I didn’t trust the science behind it!
Quick and Spicy Tuna Quinoa Bowl
I am always looking for quick, healthy and delicious recipes and this has been one I have been using for a while. This one literally takes 25 minutes! And not like one of those recipes that says it takes 25 minutes and then it takes 60! HA!! And it is so easy, you actually can get other things done while its going! Here are the details…
Quick and Spicy Tuna Quinoa Bowl
Ingredients:
1-2 cups quinoa
4+ cups kale
2 (5oz) cans tuna, drained
1 TBSP sesame oil
Sriracha
1-3 green onions, sliced
1/2 avocado
sesame seeds
soy sauce
pepper
How To:
Place quinoa in a pot with double the amount of water. Bring to a boil. Cover and reduce heat and cook until water is absorbed. Then add a little bit of soy sauce and pepper for flavor.
Place kale in a pan over medium heat. Add some water and cover and allow it to steam down.
Drain tuna. Mix with sesame oil and sriracha to taste.
Chop avocado and green onion
Serve quinoa with kale and tuna on top. Add avocado, green onions, sesame seeds and more sriracha if desired.
Cheers to easy and healthy meals!!