The Crown Build: My Top 10 Healthy Snacks for Fitness
The best snacks are high in protein, easy to carry and hard to overeat. My top 10 are tuna packets, plain Greek yogurt, string cheese, beef jerky, ready-to-drink protein shakes, protein bars with short ingredient lists, berries, melon, unsalted nuts, and a square or two of dark chocolate. Most give you 10 to 25 grams of protein.
Why do snacks matter so much?
Because they add up. Two careless snacks a day can be 500 calories. Two good ones can add 30 to 40 grams of protein toward your daily target, which helps you keep muscle and stay full.
Which protein snacks do I keep on hand?
- Tuna packets. About 15 to 20 grams of protein per packet depending on the brand, and the flavored ones taste good straight from the packet or over microwavable rice. Keep a few in your bag or car.
- Plain Greek yogurt. Around 15 to 20 grams of protein per cup. Add berries for sweetness instead of buying sweetened versions. Choose full-fat or nonfat to fit your calories.
- String cheese. About 6 to 8 grams of protein per stick, portable and filling.
- Beef jerky. High in protein and shelf-stable. Pick brands with less added sugar, and watch sodium.
- Ready-to-drink protein shakes. Useful after training or when traveling. Check the label for 20 grams of protein or more.
- Protein bars. Look for at least 15 grams of protein and a short ingredient list. Some use sugar alcohols, which upset some stomachs. Read understanding sugar alcohols.
Which other snacks make the list?
- Berries. Low in calories, high in fiber, easy to add to yogurt.
- Melon. Mostly water, so it fills you up for few calories. Good on hot days.
- Unsalted nuts. Healthy fats and some protein, but very calorie-dense. Pre-portion a small handful, about an ounce.
- Dark chocolate, 70 percent or higher. One or two squares handles a sweet craving. It is still a treat, so keep it small.
How do I fit snacks into my day?
- Plan one or two snacks a day, not constant grazing.
- Pair a protein with a fruit: yogurt and berries, cheese and an apple, jerky and melon.
- Keep snacks where you get hungry: desk, car, gym bag.
- Count them in your daily calories.
What should you read next?
Read how to figure out your protein needs and simple food swaps. To work with me, start with the XPL quiz, which is my intake form for every client, then see coaching options and pricing.
Written by Zavier King, personal trainer in Houston and online coach at XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach.
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Frequently asked questions
Are protein bars healthy?
Some are. Treat them as a convenient protein source, not health food, and check the sugar and ingredient list.
What is a good snack before a workout?
A banana with Greek yogurt or a small protein shake 30 to 60 minutes before. Keep it low in fat and fiber.
What snack is best late at night?
Greek yogurt or cottage cheese. High in protein and easy on most stomachs.
Zavier King
Founder, XPERFORMANCELAB
I do not shape muscle. I shape structure. The person you become is the person you construct.
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