Some days, sitting down to a proper meal just isn't happening. Between work, school runs, training and everything in between, it's easy to grab whatever's closest, and that's often something sugary that doesn't really hit the spot.
The good news is that a bit of planning goes a long way. Keeping a few high-protein snacks in your bag, desk drawer or fridge makes it much easier to eat well on busy days, and to get closer to your daily protein target without much thought.
How much protein do women need?
Australia's Nutrient Reference Values for protein set the recommended dietary intake for women aged 19 to 70 at 46g a day. If you train regularly, you may need more, and an Accredited Practising Dietitian can help you work out the right amount for you.
Protein is needed for tissue building and repair, and spreading it across your meals and snacks is an easy way to reach your target.
10 easy on-the-go protein snacks
Protein amounts are approximate and vary by brand and serve size, so check the label on whatever you buy.
- Greek yoghurt (170g tub): around 15g protein. Choose plain or no-added-sugar and add your own fruit.
- Hard-boiled eggs (2 eggs): around 12g protein. Boil a batch on Sunday for the week.
- Tuna (95g snack tin): around 20g protein. The flavoured tins with a fork in the lid are made for busy days.
- Beef jerky (30g): around 10g protein. Look for lower-sodium options.
- Turkey roll-ups (60g sliced turkey, wrapped around cheese or cucumber): around 12g protein.
- Almonds (30g handful): around 6g protein, plus healthy fats.
- Cashews (30g handful): around 5g protein.
- Apple with peanut butter (1 apple and 2 tablespoons): around 7g protein.
- Trail mix (40g): around 5g protein. Mix your own nuts and seeds to keep the sugar down.
- Protein shake (1 scoop): around 20 to 24g protein. Shake it with water or milk and you're done.
Why protein shakes are handy on busy days
A protein shake is one of the quickest ways to add protein when cooking isn't realistic. The Australian Institute of Sportrecognises protein powders as a practical sports food when real food isn't convenient.
Keep a scoop or two in a shaker in your bag and add water when you need it. Our Whey Better Protein, Superfood Plant Protein and Lean Plant Protein are all naturally flavoured, free from fillers and made in Australia. Browse the full protein range to find your favourite flavour.
Tips for making it easier
- Prep once, snack all week. Boil eggs, portion nuts into containers and keep yoghurt in the work fridge.
- Pair protein with fibre. Fruit with nut butter, or yoghurt with berries, gives you a more satisfying snack.
- Keep a backup in your bag. A small tin of tuna, a jerky pack or a pre-filled shaker saves you on the busiest days.
- Check the label. Some "protein" snacks are mostly sugar, so look at the protein and sugar per serve.
Frequently asked questions
What's the quickest high-protein snack?
A protein shake or a tin of tuna. Both take less than a minute and give you around 20g of protein.
How much protein should a snack have?
There's no set rule, but around 10 to 20g is a useful amount to help you reach your daily target across the day.
Are protein bars a good option?
Some are, but many are high in sugar. Check that protein is the main ingredient and that the sugar per bar is low.
Can I have a protein shake as a snack?
Yes. A shake is a convenient snack between meals or after training, as part of a balanced diet.
Sources
- National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Protein.
- Australian Institute of Sport. Sports Supplement Fact Sheet: Isolated Protein Supplement.
- Dietitians Australia. Find an Accredited Practising Dietitian.
About the author
Matt B is the founder and CEO of White Wolf Nutrition. He has spent more than a decade building an Australian-made supplement brand focused on clean ingredients and great taste. This article is general information only and isn't a substitute for personalised advice from a health professional.
