A handful of almonds is a portable, high-protein snack.
Protein is an essential macronutrient required for muscle maintenance and growth, healthy immune systems and proper heart functioning. According to Madelyn Fernstrom, director of the Weight Management Center at the University of Pittsburgh Medical Center, "between 10 percent and 15 percent of your total calories should come from protein." These high-protein meals and snacks will help you reach your daily minimum requirement.
Breakfasts
Start the day off with a high-protein breakfast to provide energy for the whole day. Eggs are a good source of protein with each one packing about 6 g of protein. Add cheese to your eggs for an extra protein kick; 1 oz. of cheese will tack on an additional 7 g of protein. For a lighter meal, eat a small bowl of Greek yogurt. One serving of Greek yogurt offers up 18 g of protein. For a quick, portable, protein-packed breakfast, top two slices of whole-wheat bread with peanut butter. This quick meal will provide about 8 g of protein.
Lunches and Dinners
Lunches and dinners can use the same high-protein foods to deliver a healthy punch. Top a large salad with a piece of grilled chicken breast or salmon; both contain a whopping 30 g of protein. Chicken and salmon are extremely versatile and can be prepared in a variety of ways. If you are a fan of sandwiches, top your whole-wheat bread with slices of turkey or a dollop of tuna salad. Turkey has about 7 g of protein per ounce, and one can of tuna packs 40 g. Add a handful of lentils to the side of your lunch or dinner for an extra 18 g of protein.
Snacks
High-protein snacks help you sustain your energy through the day and stay fulfilled between meals. Nuts are a healthy snack, perfect for energy on the go. A handful of almonds, walnuts or cashews offer about 9 g of protein. A delicious mid-morning snack can be whipped up using 1/2-cup cottage cheese and a handful of berries. The cottage cheese contains 15 g of protein. A single serving of yogurt offers anywhere from 8 to 18 g of protein. Mix up a protein shake using a powdered protein powder and the liquid of your choice. Depending on the protein powder, the shake might contain up to 40 g of protein.
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