Despite your best intentions, all too often work stress + afternoon energy dip = faceplanting various sugar and salt bombs that do little more than sabotage your gym efforts.
But what if we told you it doesn’t have to be this way? That you could sail through the 3pm slump without sending your blood sugar levels through the roof? All it takes is a little bit of forward planning.
(Related: 10 protein-packed office snacks)
The importance of high protein foods
The benefits of a protein-rich snack go beyond hitting your macro goals. As well as boosting your metabolism, reducing appetite and increasing muscle mass, protein is crucial for healthy bones, cartilage, skin, tissues and blood.
(Related: The best whey protein products)
The Department of Health recommends that men consume 0.75 grams of protein for every kilo of bodyweight – that’s around 56g daily for the average bloke. Looking to build muscle? Then you will need to up your protein intake – find out how much, here.
(Related: 12 cheap and quick protein packed meals)
The importance of low carb foods
As well as helping to side-step the inevitable food coma that processed snacks bring on, following a high protein low carbohydrate diet yields proven health benefits. Reducing your carb intake can help to reduce inflammation and regulate blood sugar, studies show. In fact, it could even help you live longer.
Save your complex carbs for dinner time – we’ve picked out 15 of the healthiest high protein low carb snacks below. Get them prepped before ‘hanger’ strikes.
15 best high protein low carb snacks
1. Two boiled eggs
One large egg contains, on average, 6g of protein and just 0.6g of carbs. They’re packed more nutrients, calorie-for-calorie, than pretty much any other food and they make portion control easy for even the most reluctant of meal preppers. Just boil, cool, and go.
(Related: 8 of the best ways to eat eggs)
2. Peanut butter
A 30g spoonful of peanut butter provides around 8g of protein and 6g of carbs. Spoon into celery boats – an entire stalk racks up just 1.2g of carbs – or chop up some carrots for a strange-but-satisfying snack.
3. Cheese
The protein content of cheese varies depending on the style – Parmesan, Swiss, Pecorino, Edam and Gouda offer the most bang-for-buck, providing between 26g and 35g of the muscle macro per 100g serving, with around 1.3g of carbs. Pair with antioxidant-packed grapes to power through the 3pm slump.
(Related: Why is wine and cheese so good for your heart?)
4. Greek yoghurt
Tangy and filling, Greek yoghurt contains roughly twice the amount of protein of regular yoghurt, coming in between 10g and 20g depending on the brand. Don’t go for the flavoured versions, though: sweeten it with a drizzle of honey and a handful of fruit instead.
5. Pumpkin seeds
Containing 7g of protein per 30g serve, as well as antioxidants, iron, zinc, potassium, calcium, magnesium and many other nutrients, these tiny green seeds do far more than just fill the gap between lunch and dinner. Roast them in mineral-rich tamari for a health boost, or lightly toast them in a frying pan.
(Related: What should I snack on, fruit or nuts?)
6. Edamame pods
Unripened soybeans don’t sound appetising, we’ll grant you that. But before you write this Japanese staple off completely, you should know that edamame is a complete source of dietary protein. Yep – like meat and dairy, it provides all of the essential amino acids your body needs. One 50g serve contains around 6g of protein and 4g of carbs.
7. Protein shake
Ah, the tried and tested protein shake. It’s been said time and time again, but there’s no quicker way to fill your belly with a shedload of protein. The nutritional breakdown does vary wildly from brand to brand, so it’s worth forking out for a half decent one (and making sure there’s no nasties in it).
(Related: 8 common protein shake mistakes)
8. Cottage cheese
Classic bodybuilder fare, cottage cheese packs 11g of protein and 3.4g of carbs per 100g serving. It’s high in casein, a slow-digesting dairy protein, and super versatile, so you don’t need to look too hard to find a snack that suits your palate. Mix cottage cheese with peanut butter, honey and strawberries, or top with pineapple and blueberries, to combat a sweet tooth. If you’re savoury fan, stir in some lemon pepper (or make it into tzatziki) and dip your favourite crunchy veg.
9. Fish in a pouch
No time to prep? Pick up one of the various pouched tuna, salmon or mackerel options on your nearest supermarket shelf. You can choose from various protein-rich options – with or without dressings and other ingredients like bulgur wheat, lentils and quinoa. Rip the top off and dig in.
(Related: How to offset your sweet tooth with fish)
10. Jerky
More protein than two chicken breasts, half the calories of a bag of cashews, super convenient and no need for refrigeration: jerky has the busy man’s back. Plus, a certain best-selling men’s magazine sells branded beef jerky in Tesco. So it must be decent.
11. Turkey
The bird is a safe snacking bet – 100g contains a whopping 30g of protein and just 0.1g of carbs. The grab-and-go packets in supermarkets take the ache out of meal prep and come on a ready-made plate. Wafer thin roast turkey slices rolled around a wedge of avocado make for a slightly more filling snack with added vitamins and minerals, folate, magnesium, copper, iron and zinc. Boom.
(Related: Get lean with turkey)
12. Almonds
Almonds are nature’s vitamin pills, packed with heart-protecting HDL cholesterol, fibre, selenium, zinc, magnesium, vitamin E and B vitamins as well as – you guessed it – a decent wedge of protein. Around 10g per 50g serve. Grab a ziplock bag and bridge the gap between breakfast and lunch without being tempted to finish the lot.
13. Energy balls
They’re a bit ‘wellness’ and your girlfriend will probably eat half of them, but don’t underestimate the power of the no-bake energy bite. Whizz up some almond butter, protein powder, coconut flour, vanilla extract and almond milk in a blender, roll the mix into balls, and stick them in the fridge. If you squint they look like cookie dough.
(Related: These peanut butter protein bombs will make your muscles grow)
14. Tofu bites
Meat lovers might be sceptical, but hear us out. Racking up 8g of protein and 1.9g of carbs per 100g, tofu can be a useful addition to even the most carnivorous of diets. It’s great at sucking up flavour, so chop it into cubes and pan fry with spices for a portable protein boost. Still think it’s super weird? Tofu is made by curdling fresh soya milk, pressing it into a block and cooling it – which is pretty much how most cheeses are made.
15. Protein bars
When all else fails, let the experts take care of it for you. When picking your fighter, check the label for obscene sugar content (some brands contain more than a chocolate bar!), weird hidden ingredients and misleading protein claims.
