Losing weight works faster if you control your calorie intake and eat a diet full of healthy meals andportion-appropriate snackseat. But eating the right foods and the right amounts of them every day can be a huge challenge. A good strategy is to always have a few servings of healthy protein snacks in the fridge. This way, you'll always have a quick and nutritious bite on hand when the craving strikes. Keep protein snacks in single-serve containers so you aren't tempted to eat more than you should. Then place the containers on the front shelf of your refrigerator so they are the first thing you see when you open the door.
9 delicious protein snacks from the fridge
1. Edamame
One serving of edamame consists of 100 grams of prepared (i.e. steamed) soybeans. Store each serving of edamame in an individual, microwave-safe container so you can remove it from the refrigerator and microwave it when you're hungry. A single serving of this healthy protein snack provides a whopping 17 grams of protein and is a great one tooSource of fiber.
2. Cottage cheese
If you prefer a healthy protein snack that's creamy, keep cottage cheese (also known as grainy cream cheese) on hand. One serving (100 grams) of cottage cheese with 2% milk fat provides 11 grams of protein. For example, you can eat the cottage cheese with a few berries or with steamed vegetables to add more healthy nutrients and fiber. However, keep in mind that cottage cheese is high in sodium. So if youWatch your salt intake, this may not be the best choice for a healthy protein snack.
3. Chilled shrimp
Cooked and chilled shrimp are great protein snacks when you want (need) to snack on something light but meaty. A single serving of 7-8 shrimp contains 18 grams of protein. However, the exact number of shrimp in a serving depends on the size and type of shrimp you purchase.
Please remember that shrimp is highly perishable. Cooked shrimp will stay fresh in the refrigerator for up to three days. It's best to purchase frozen shrimp and then put together containers with individual portions of 3 or 4 medium-sized shrimp. Add a lemon wedge to each and store in the refrigerator to thaw. Consume this snack within one to two days.
4. Greek yogurt
When you crave something creamy and sweet, Greek yogurt proves to be a good protein-rich snack. A single serving (200 grams) of this provides 20 grams of protein, which is twice as much as regular yogurt. It is also a good source of calcium. However, if you're watching your sugar consumption, stick to plain, unsweetened yogurt. Add a few fresh berries or a teaspoon of honey to sweeten the protein snack a little.
Tip: Please note that different brands of Greek yogurt may have different protein contents. We recommend that you read the nutritional information in the supermarket to choose the right yogurt for your diet.
5. Cheese
Most cheeses are high in protein and low in carbohydrates. So if you need an easy, protein-packed snack, cheese is a great choice. We recommend the coarsely grated version as it is easier to enjoy on the go. A single 30-gram serving of shredded mozzarella, for example, provides 8 grams of protein and will keep you full and satisfied until your next meal.
6. Cold cuts sausage
The sausage cold cuts are asimple and delicious snackif you are hungry between meals. The problem with this, however, is that some varieties are very high in fat. Popular cold cuts such as salami or Lyonnais are full of protein, but also full of fat.
Always keep portion size in mind when eating these meats. Most of us store sausage products in the bags we get from the butcher or in the packages from the supermarket. But if you do that, it's easy to end up eating too much of it at snack time. Therefore, take a minute to create mini snack bags with an individual portion of meat and maybe a few vegetable sticks that you can simply take out of the fridge and enjoy when hungry.
It's best to choose chicken, turkey, ham or roast beef. An approximately 50 gram serving or 3-4 cuts of these meats provides 9 to 13 grams of lean protein.
7. Hard-boiled egg
Hard-boiled eggs are easy to prepare and store. They will stay fresh in the fridge for up to a week. One large hard-boiled egg provides 6 grams of protein. If you pay attention to your saturated fat intake, you can eat hard-boiled eggs without the yolk. Enjoy the egg whites plain or add a spoonfulhomemade hummusfor more protein and added flavor.
8. Tuna
Tuna is a great source of protein and there are so many ways to prepare and eat it. If you like raw tuna sushi-style, you can eat a single serving (1 piece of tuna sashimi or approximately 30 grams) of this protein-rich fish to get 7 grams of protein.
Since fresh tuna cannot be stored in the refrigerator for long, you can prepare it in advance and keep it in portion bags. So you can eat the fish straight from the bag or toss it on a bed of lettuce with a squeeze of lemon. Alternatively, you can of course eat canned tuna, but make sure you buy it preserved in water and not in oil to avoid unnecessary fats.
9. Chocolate milk
Do you fancy chocolate? A glass of chocolate milk is a good, protein-rich snack and is also great for post-workout recovery. A 250 milliliter glass contains 8 grams of protein, even more than an egg. But be careful. It's easy to drink more than a single serving of chocolate milk. Since you probably won't be storing this high-protein snack in single servings, just be mindful of the size of the glass you're pouring the milk into and don't be tempted to enjoy a second glass.
