When we diet, we often forget about “protein!”  Skipping high protein foods may lead to overeating, and is often one of the biggest causes of excess weight gain.  Also, if you exercise, protein is essential for the growth and repair of muscle and organs, especially after a hard workout.

When planning your healthy meals, keep in mind that 10 to 35 percent of your daily food intake should be lean protein. For women, that’s 46 grams of protein a day; for men, 56 grams of protein.  If you make the right choices throughout the day, you can easily hit your protein targets. To get started, try these high-protein choices for healthy snacking and watch choices and portion size to keep carbohydrates down.

10 High Protein Snacks List, which I eat due to carb counting to stay skinny:

1.  Greek Yogurt (depends on brand–can be over 13g or protein per container.  Regular yogurt is usually half of that)

2.  Eggs (6 grams per egg)

3.  Nuts (usually about 6 to 8 grams per ounce or 1/4 cup, but depends on the choices.  Almonds and peanuts are high)

4.  Turkey (about 4  grams of protein per slice)

5.  Cottage Cheese (1/2 cup is 15 grams of protein) and string cheese (about 7 grams of protein per package, depends on brand)

6. Nut butter (2 tablespoons 7 or 8 grams of protein)

7.  Protein shakes (varies, some can be over 30g per can)

8.  High protein and low carb protein bars (varies)

9.  Pumpkin seeds (8g of protein per 1/4 cup or an ounce) and Sunflower seeds (6 grams for same amount)

10.  Tofu (2.3 grams per ounce)

(I did not put lentils or beans on here due to the carb content)



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