Everyone enjoys a snack break. You don’t have to give up snacking completely to lose weight, but you do want to be smart about your snacking choices and portions.
Enjoy your snacks without guilt by choosing healthy high protein snacks for weight loss.
Can eating a lot of protein make you lose weight?
Protein is a vital nutrient for a healthy body and is essential for weight loss AND healthy long-term weight maintenance.
Consuming high amounts of proteins can increase metabolism, lower appetite, and alter various weight-regulating hormones.
When you replace carbs and fat with protein, you reduce your hunger hormones (ghrelin) and increase satiety hormone sensitivity (leptin ) at the same time, which results in you eating few calories effortlessly (source, source).
Research also found that consuming more protein helps to reduce food cravings and late-night snacking (source). Thus reducing overall daily caloric intake to help you lose weight.
How much protein do I need in a day to lose weight?
The optimal intake of protein for weight loss is around 30% of calories according to research.
During the 12-week study, women who increased their protein intake to 30% of calories ate 441 fewer calories per day and lost 11 pounds (source).
Adding more protein to your diet boosts your metabolic rate and causes a spontaneous reduction in calorie intake.
Does protein help lose belly fat?
Multiple studies have found that protein may be particularly effective in reducing abdominal fat.
A study found that higher protein intake was linked to reduced waist circumference over 5 years in women (source).
Another study showed that people who ate more and better protein had much less abdominal fat (source).
Let’s look next at where to find high-quality sources of protein.
What foods are high in protein for weight loss?
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Eating food with high protein content is beneficial as it helps build muscle, lowers weight, and keeps you feeling full. There is a huge range of healthy, whole foods that can provide a protein-based balanced diet.
Source of high-quality protein foods for weight loss includes:
- Fish: salmon, sardines, anchovies, and tuna are all considered lean, complete proteins. They’re also high in heart-healthy omega-3 fatty acids.
- Meat: Most animal proteins are considered complete and high-quality. This includes red meat, poultry, and dairy products. Opt for organic and free-range when possible.
- Legumes: Beans and peas are chock full of not just protein, but also gut-healthy fiber.
- Soy: tofu and soy are well-known red meat alternatives that are high in protein and low in fat.
- Nuts and Seeds: these rich sources of protein are also high in fiber and healthy fats. They make quick, filling snacks and are also easy to add to salads and vegetable side dishes.
Where to shop for high protein snacks for weight loss?
I do most of my perishable grocery shopping at my local supermarkets, but for non-perishable high protein snacks, I rely on Thrive Market and Amazon Subscribe & Save.
Thrive Market operates on a similar model to Costco where you can find groceries at wholesale prices with a membership, except its store is online and sells quality organic and clean eating non-perishable groceries delivered conveniently right to your door.
I found that Thrive Market prices are consistently lower compared to my local supermarkets, and its quality, clean eating options are easier to find than on Amazon.
You can read my Thrive Market review + my shopping list for healthy snacks for weight loss for more information. If you’re ready to become a Thrive Market member you can do so here and get $20 free shopping credit.
15 Best High Protein Snacks for Weight Loss
You can explore several snack options with rich protein content here:
1. Plain Greek yogurt
Greek yogurt is an ideal healthy snack as it contains probiotics and high calcium content for gut and bone health.
Its high protein content keeps you feeling satiated and reduces cravings.
Go for the plain version to avoid added sugar, but you can add berry fruits or nuts and seeds for flavor and texture.
Protein Per Serving (1 cup): 20 grams
2. Jerky and sticks
These are a strip of dried fat-trimmed meat made from chicken, salmon, turkey, and beef. Jerky makes an easy and convenient snack as one of the best high protein low calorie snacks for weight loss.
Check the ingredient labels carefully to avoid picking ones with added sugar.
Epic Jerky Bites are 100% grass-fed and come in an amazing sweet and spicy sriracha flavor. I can usually buy them at ~25% discounted price here. Each serving provides a whopping 9 grams of protein at only 70 calories.
These spicy beef sticks are also one of my favorite snacks to keep my belly satisfied through the afternoon into dinner. Each serving provides 10 grams of protein at 120 calories.
Protein Per Serving (1 ounce): 9 grams
3. Cottage cheese
Cottage cheese is filling and has protein, calcium, phosphorus, selenium, vitamin B12, and riboflavin. It contains the highest protein per serving for a cheese.
You can easily add fruit berries or nuts and seeds to boost the flavor.
Protein Per Serving (1/2 cup): 14 grams
4. Protein bars
Protein bars are a great source to satisfy your snack cravings since each bar contains 15+ grams of protein.
The best time to eat protein bars is near a workout session. It may be pre or post-workout, or both if you are looking to build muscles.
They also make healthy and easy breakfasts – just be sure to check their ingredient labels in order to get the best clean protein bars.
Protein Per Serving (1 bar): 15+ grams
5. Peanut butter
Peanut butter contains decent quantities of protein (4 grams per tablespoon). Get convenient, pre-portioned peanut butter packs to prevent you from overeating during snacking.
For a healthy and satisfying snack, pair peanut butter with fruits such as apples or pears, or vegetables such as celery.
Protein Per Serving (2 tablespoons): 8 grams
6. Almonds
Almonds have immense health benefits that can induce weight loss. They are a great source of proteins, vitamin E, riboflavin, healthy fats, and minerals.
These nuts are a great belly fat burning food!
Avoid mindless eating by purchasing conveniently packaged, pre-portioned almonds. Also, watch the sodium content to prevent fluid retention.
Protein Per Serving (1 ounce): 6 grams
7. Hummus and veggies
Hummus is prepared with mashed chickpeas, tahini, and olive oil. Veggies go very well with hummus and make it a nutrient-dense dish.
This Fat Burning Spiced Hummus is one of the most delicious and satisfying high protein snack recipes for weight loss.
Protein Per Serving (1/3 cup or 82 grams): 6 grams
8. Pumpkin seeds
Seeds are crunchy snacks that offer numerous satiating proteins, fiber, and healthy fats.
Roasted pumpkin seeds are delicious on their own, or you can add them to salads, trail mixes, or use them to dress up your baked muffins or bread.
Protein Per Serving (1/4 cup): 3 grams
9. Chia seeds
Chia seeds are one of the best sources of quality, plant-based protein. It’s also considered a superfood packed full of nutrients such as healthy omega-3 fats, fiber, calcium, magnesium, and vitamin Bs.
Add chia seeds to your smoothies or make chia pudding like this Mint Chocolate Chia Pudding.
Protein Per Serving (1 ounce): 4 grams
10. Cheese
They are incredibly healthy and satisfying. Cheese is nutrient-rich and contains protein, selenium, calcium, and phosphorus.
Their protein content varies depending on the type. For example, cheddar cheese contains 7 grams per ounce, whereas parmesan cheese contains 11 grams per ounce.
Protein Per Serving (1 ounce): 7-14 grams depending on cheese type
11. Protein shakes
Protein shakes are great for preparing you for your workouts and also to satisfy you with your post-workout hunger pangs.
This easy 5-minute banana protein shake can keep you feeling full through lunch and help you reduce snack cravings and lose weight.
Alternatively, you can purchase these meal replacement protein shakes in delicious flavors like creamy chocolate fudge. These make a refreshing and energizing drink.
Protein Per Serving: 20 grams
12. Energy bites
Available in a variety of shapes and sizes, these bites are made from ingredients such as nut butter and seeds. Every energy bite has 7 grams of protein.
Protein Per Serving: 7 grams
13. Hard boil egg
Eggs, a very popular snack, are versatile, nutritious, and has loads of B vitamins and trace minerals.
A hard-boiled egg contains 6 grams of protein and is very filling. You can even jazz it up by turning it into deviled eggs like these Skinny Wasabi Deviled Eggs.
Protein Per Serving (1 egg): 6 grams
14. Edamame
These green bean pods consist of plant-based protein and fiber (95 calories per serving).
I buy frozen cooked edamame (which can be kept in the freezer for about a year as opposed to only days in the refrigerator) and set aside a portion for snacking during the day in the morning.
By the time I’m ready to snack mid-morning or mid-afternoon, the edamame is thawed and ready-to-eat.
Alternatively, you can try this sea salt dry roasted edamame with rave Amazon reviews.
Protein Per Serving (1 cup): 17 grams
15. Roasted chickpeas
The legume has impressive amounts of protein, vitamins, minerals, and fiber.
The Health benefits of chickpeas include reducing type 2 diabetes, cancers, and cardiovascular diseases.
This honey-roasted chickpea snack comes in clean and simple ingredients with 5 grams of fiber.
Protein Per Serving (1/4 cup): 5 grams
Snack without guilt with these high protein snacks for weight loss!
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