High-Protein Snacks for Dieting

When you're in a calorie deficit, getting enough protein is critical. It helps you:

• Preserve lean muscle mass while losing fat
• Stay fuller for longer between meals
• Burn more calories through the thermic effect of food
• Reduce cravings and late-night snacking

Not sure how much protein you need? Use our Protein Intake Calculator to find your ideal daily target.

• Greek yoghurt with berries — 15-20g protein, ~150 cal
• Hard-boiled eggs (2) — 12g protein, ~140 cal
• Cottage cheese with cucumber — 14g protein, ~100 cal
• Turkey or chicken deli slices — 10-15g protein, ~60-100 cal
• Edamame (1 cup) — 17g protein, ~190 cal
• Protein shake with water — 20-30g protein, ~120 cal
• Beef or turkey jerky — 10g protein per 30g, ~100 cal
• Tuna pouch — 20g protein, ~90 cal

• Aim for at least 10g of protein per snack
• Pair protein with fibre (veggies, fruit) for maximum satiety
• Prep snacks in advance so you always have healthy options ready
• Avoid "protein" bars loaded with sugar — check labels carefully
• Keep portions visible: use small containers or bags
• Time snacks between meals to maintain steady energy

• Roasted chickpeas — 7g protein per 1/3 cup
• Peanut butter on celery — 8g protein per 2 tbsp
• Lupini beans — 13g protein per 1/2 cup
• Soy milk latte — 7g protein per cup
• Trail mix with nuts and seeds — 6g protein per 1/4 cup