9 Healthy Protein Snacks for Weight Loss

Healthy Protein Snacks in Single Servings

snacks with protein
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Weight loss happens faster when you eat a calorie-controlled diet full of healthy meals and portion-controlled snacks. But trying to eat the right foods and the right amount of each food can be a huge challenge.

One strategy is to keep several servings of healthy protein snacks in your refrigerator at all times. That way, a quick and nutritious bite is always available when cravings hit.

Store protein snacks in single serving containers so you're not tempted to eat more than you should. Place the containers on the front shelf of your refrigerator so they are the first thing you see when you open the door.



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A single serving of edamame is one cup of prepared (steamed) soybeans. Store each serving of edamame in an individual, microwave-safe container so that you can pull it out of the refrigerator and pop it into the microwave when you're hungry. A single-serving of this healthy snack provides a whopping 17 grams of protein, and it is also a great source of fiber.

Cottage Cheese

Cottage cheese

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If you prefer a healthy protein snack that is creamy, keep cottage cheese on hand. A 1/2 cup serving of 2% milkfat cottage cheese provides 12 grams of protein. Eat your cottage cheese with a few berries or steamed veggies to add nutrients and fiber. Be aware, however, that cottage cheese is high in sodium. So if you're watching your salt intake, this might not be the best choice for a healthy protein snack.

Chilled Shrimp


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Cooked, chilled shrimp is a great high protein snack to grab when you need something light but meaty. A single 3-ounce serving of shrimp provides about 20 grams of protein. The number of shrimp in a single serving will vary depending on the size and the type of shrimp you buy.

Remember that shrimp are highly perishable. Cooked shrimp will stay fresh for up to three days in your refrigerator. Buy shrimp frozen, then create single-serving containers of 3 or 4 medium shrimp. Add a lemon wedge to each and store in the refrigerator to thaw. Eat within a day or two.

Greek Yogurt

healthy yogurt for weight loss
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Greek yogurt is great high protein snack if you're craving something creamy.  A single-serving of Greek yogurt provides 20 grams of protein. It's also a good source of calcium. But if you're watching your sugar intake, you might want to stick to plain, unsweetened yogurt. Add your own fresh berries or a teaspoon of honey to add a little sweetness.

String Cheese

String Cheese for Weight Loss
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If you need an easy high-protein snack to grab on the go, string cheese is it. You'll find plenty of brands in the dairy section of your grocery store and they generally come individually wrapped so that they are easy to store and easy to carry. Each single-serving stick provides 8 grams of protein to keep you feeling full and satisfied until meal time.

Deli Meat

Deli meat

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Deli meat is an easy go-to snack when you're hungry. The problem with deli meat, however, is that some varieties are very high in saturated fat. Popular meats like salami or bologna are full of protein, but also full of saturated fat. Another concern is the presence of nitrates or nitrites.

Remember to keep portion size in mind when you eat these meats. Most of us store deli meat in the bags we get from the butcher. If you do that, it's easy to eat too much at snack time. Take a minute to create mini snack bags with an individual portion of meat and a few veggie sticks to grab when you're hungry.

Choose chicken, turkey, ham or roast beef. A 2-ounce serving of most brands will provide 9 to 13 grams of low-fat protein.

Hard Boiled Egg


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Hard-boiled eggs are easy to prepare and store, and cooked eggs stay fresh for one week in the refrigerator. One large hard-boiled egg provides 6 grams of protein.

Hard boiled eggs can be chopped and added to salads when you're looking to add a protein boost to your greens. You can also slice hard boiled eggs to add to a sandwich.



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Fresh, canned, or water-packed tuna is a great source of protein and there are so many ways to prepare and eat it. You can eat a one ounce, snack-sized serving of this protein-packed fish to get 7 grams of protein. But tuna doesn't store well in your refrigerator. So many people keep single serving pouches of tuna on hand. You can eat it right out of the pouch or throw the tuna onto a bed of greens with a squeeze of lemon for an instant protein-rich salad.

Chocolate Milk

chocolate milk for weight loss
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Having a chocolate craving? A glass of chocolate milk is a good protein-rich snack and it's great for post-workout recovery, too. An 8-ounce glass provides 8 grams of protein. Since you're not likely to store this high-protein snack in single serving containers, just be mindful of the size of the glass you pour your milk into before you drink.

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  1. Crustaceans, shrimp, cooked. USDA FoodData Central.