How can I get 20g of protein in a snack?

Make a vanilla protein shake with a frozen banana, 25g vanilla protein powder, ¾ cup almond milk, ¼ tsp cinnamon, ¼ tsp vanilla extract, ½ tbsp chia seeds, and a handful of ice gives you 237 calories and 23g of protein but also 31g of carbs ( 20 ).

How can I get protein without extra calories?

Eating protein-rich snacks without too many calories requires you to pick simpler options, including three turkey snack sticks with 120 calories and 10.5g of protein ( 6 ). Alternatively, try jerky with 82 calories with 6.64g of protein ( 26 ). A hard-boiled egg contains approximately 70 calories and 6 grams of protein. Unfortunately, snacks with multiple ingredients may have more calories, so you should keep it simple.

What is the best snack for weight loss?

High-protein, low-calorie snacks are ideal for weight loss. Protein can help you feel full and satisfied without overeating. However, a calorie deficit is ultimately still necessary to lose weight ( 4 , 19 ).

How can you get 100g of protein a day?

High-protein snacks are healthy on a balanced diet. However, you shouldn’t rely on eating protein-rich snacks without eating high-protein foods in other meals. Harvard’s list of high-protein sources can increase your daily intake ( 16 ). The list includes dairy, soy products, salmon, tuna, lean meats, lean poultry, eggs, beans, peas, lentils, chickpeas, nuts, and seeds.