If you ask a group of people what eating healthy means to them, you’ll probably get a different answer every time.

For some, healthy eating means reining in a fast food habit or consuming more fruits and vegetables, while for others it may mean occasionally enjoying a piece of cake without feeling guilty.

Still yet, those who have certain medical conditions and even food allergies may conceptualize the concept of healthy eating in their own unique way.

In short, there’s no single right answer to what healthy eating means.

Healthy eating is human, and as humans, we all have different wants and needs, which inevitably affect our food choices.

What’s more, what healthy eating means to you may even change throughout the different stages of your life as you grow and adapt to your ever-changing needs.

This article explores the human side of healthy eating, and I provide my own go-to tips to make it easier.

What healthy eating means for me

The definition of healthy eating has changed for me a couple of times in the past few years.

By the time I was in college, healthy eating was about following nutritional guidelines and doing everything by the book. However, it meant that my view of the food on my plate had changed. I went from seeing meals I enjoyed to only seeing nutrients.

Suddenly, I went from seeing traditional Costa Rican gallo pinto — or rice and beans — to seeing complex carbs and plant-based proteins.

Then, when I started practicing as a nutritionist, the notion that a dietitian should look a certain way or fit into a specific body type led me to believe that healthy eating meant measuring my food to know exactly what I was consuming. I would eat whatever I wanted, as long as the nutrients I needed were accounted for.

I gave my body everything it needed to be healthy, but healthy eating goes beyond the nutrients. It’s also about how it makes you feel, and with food being an essential part of culture and social events, eating should be something we enjoy.

Today I have a different approach to healthy eating. I’m far more flexible with my meals, and I understand that balance is key to being nourished and happy with food.

Healthy eating now means that, most of the time, I make sure to have food from all food groups on my plate without measuring anything or thinking about plant-based vs. animal-based protein or simple vs. complex carbs.

It also means that I get to enjoy a bit of everything — including sweets, fast food, and desserts — with moderation and without the need to measure or account for it.

As you can see, finding the balance that worked for me didn’t happen overnight. On the contrary, my definition of healthy eating has been changing as I’ve gone through the different stages of my life.

As long as you aim to nourish your body and listen to what it needs, you can also give healthy eating your own meaning, because healthy eating is for everyone.

Summary

For me, healthy eating is about nourishing your body and being at peace with food at the same time. Your definition of healthy eating may change over time as you mature and your priorities change.

Seeing the bigger picture

As with many things in life, eating healthy doesn’t always end up as you planned.

You may find yourself stuck at work late at night or too tired to prepare a home-cooked dinner, and that doesn’t mean that you shouldn’t order take-out and actually enjoy it.

If healthy eating means being flexible with what you eat, you’ll need to learn to adapt to the circumstances, which may happen more often than not.

In cases when I’m choosing food on the spur of the moment, I try to opt for the best choice out of what I’m given. Whenever I can, I try to order the closest thing to a home-cooked meal or go for a sandwich, salad, or bowl.

Yet, sometimes I do crave some pizza — so I eat and enjoy that, too!

At times like this, I remember to see the bigger picture. That is, that healthy eating is not defined by single meals but by the choices we make day after day.

A close friend once told me a saying that goes, “One bad meal will not make you sick, just as one good meal will not make you healthy.”

Summary

When it comes to eating healthy, one meal doesn’t define your habits — your overall food choices do.

It may be challenging sometimes

When you’re a dietitian, many people think that eating healthy comes naturally to you. Yet, we’re human beings, too, and we love dessert and crave foods like anybody else.

In my case, one of the biggest challenges I’ve had to face was when I had to give up most carb-containing foods to manage recurring infections.

Carbs are present in many food groups, including grains, starchy vegetables, legumes, fruit, and dairy. They’re also present in processed foods and sweets.

Experts often categorize them into two groups according to their fiber content (1):

• Whole grains: retain their naturally occurring fiber

• Refined carbs: are processed to remove their fiber and contain added sugar

In theory, I was supposed to eliminate refined carbs, which some people would argue is the healthiest thing to do.

However, in practice, I ended up giving up all kinds of processed carbs, including whole wheat bread and pasta, alongside starchy vegetables, grains, and dairy.

Thus, the list of carb-rich foods I could eat was limited to fruits, oats, quinoa, and legumes — lentils, beans, chickpeas, and edamame.

Some people told me that this transition wouldn’t be so hard for me as a dietitian. However, it took me a while to adjust to my new eating pattern, especially when planning on-the-go snacks or eating out.

I learned that organization and creativity are key to managing my nutritional needs.

Summary

Regardless of the reason, changing eating habits is challenging for everybody.

3 things I do that you could also do

As I mentioned above, organization and creativity help me make the best food choices every day. This is because, the way I see it, healthy eating is a choice we make every time we eat.

For this reason, I try to make the decision-making process as easy as possible when I’m choosing a meal or snack. That way, I can continue to choose what is best for me.

Here are three things I do on a daily or weekly basis that make it easier for me to eat healthily.

Meal prep

While this may sound cliché, preparing my food beforehand for the week really does the trick.

Cooking can take up a lot of time, but having food that just needs to be heated and served allows me to have a nutritious meal ready in minutes.

One of my go-to meal-prepping tips is to cook a batch of proteins — usually chicken or another lean meat — that I can portion and freeze for over a week and just defrost as I need them.

I also make sure to prep vegetables for the week. This way, I don’t think twice before having some salad or cooking a side of veggies with each meal.

I try to prepare them in different ways to avoid getting bored and choosing not to eat them.

For example, when it comes to carrots or zucchinis, I’ll either slice, dice, grate, or spiralize them, all of which help me incorporate them into my meals easily.

Keep fruit within arm’s reach

Keeping my fruit visible reminds me to eat fruit during the day.

Research shows that you’re most likely to eat more of whatever foods you place near you, regardless of whether they are fruits or sweets (2, 3Trusted Source, 4Trusted Source).

I implement this principle daily and choose to have my fruit on display on a table and my snacks and sweets stored away.

Follow a routine

While I don’t officially plan a weekly menu, I do have a specific set of dishes that I stick to at every meal.

For example, my breakfast choices usually include:

• a Costa Rican classic of gallo pinto and eggs

• toast with peanut butter and a side of eggs

• oatmeal with fruit

• oatmeal pancakes

The same goes for the rest of my meals and snacks, where I have at least three different options to choose from without giving it much thought.

Having a predetermined set of dishes that I know I like saves me time having to decide what to eat, and it allows me to vary my meals depending on whether I crave something sweet or savory.

It’s also very convenient for grocery shopping, as you already know what you’ll most likely be having at every meal.

Summary

Meal prepping, keeping my fruit within arm’s reach, and following a routine are three things I do to eat healthy that you could do, too.

The bottom line

We’re all humans who are constantly growing and adapting to change, and so does our concept of healthy eating.

Here I shared with you how the definition of healthy eating has changed for me through the years, the biggest challenge in my healthy eating journey, and my tips and tricks to make healthy eating easier.

However, my way definitely isn’t the “right way” — or the only way — to eat healthy. It’s only what works for me, and it may or may not work for you.

Healthy eating is human, and it looks different for each and every one of us. Consider what you could do in your own routine to set yourself up for success with healthy eating.

If you’re unsure about where to start, consider working with a registered dietitian, as they can help you conceptualize a sustainable, nutritious eating plan that works for your specific needs and lifestyle.

Just one thing

Try this today: Give this article a read if you feel like giving meal prep a try. Meal prepping truly makes a difference for me, and it might just do the same for you.

Healthy eating is sometimes seen as a necessary evil.

On one hand, it’s essential to good health, but on the other, it’s suggestive of restriction and self-denial steeped in Eurocentrism.

Even in the Caribbean, where I’m from, many nutrition programs are modeled on the American food pyramid, which then implies what healthy eating looks like to the local communities.

However, nutrition and healthy eating are not a one-size-fits-all dietary prescription. Traditional meals and food culture deserve a seat at the table too.

In this article, I’ll explain why cultural foods are integral to healthy eating.

What are cultural foods?

Cultural foods — also called traditional dishes — represent the traditions, beliefs, and practices of a geographic region, ethnic group, religious body, or cross-cultural community.

Cultural foods may involve beliefs about how certain foods are prepared or used. They may also symbolize a group’s overall culture.

These dishes and customs are passed down from generation to generation.

Cultural foods may represent a region, such as pizza, pasta, and tomato sauce from Italy or kimchi, seaweed, and dim sum from Asia. Alternatively, they may represent a colonial past, such as the fusion of West African and East Indian food traditions throughout the Caribbean.

Cultural foods may play a part in religious celebrations and are often at the core of our identities and familial connections.

Cultural foods must be fully integrated into the Western framework

Healthy eating includes cultural foods — but that message isn’t prominent and often goes unapplied.

The U.S. Department of Agriculture’s (USDA) Dietary Guidelines for Americans is one of the gold standards for nutrition guidelines in the West. It recommends meeting people where they are — including their cultural foodways (1).

The Canadian Food Guide also emphasizes the importance of culture and food traditions to healthy eating (2).

However, the field of dietetics still has a lot of work to do to ensure cultural competence, which is the effective and appropriate treatment of people without bias, prejudice, or stereotypes (3).

During my training to become a dietitian, cultural needs and food practices were acknowledged, but there was limited interest or practical application. In some instances, there were few institutional resources for healthcare professionals.

What does healthy eating really look like?

Healthy eating is loosely defined as the consumption of a variety of nutrients from dairy, protein foods, grains, fruits, and vegetables — what’s known in the United States as the five food groups.

The main message is that each food group provides essential vitamins and minerals needed to support good health. The USDA’s MyPlate, which replaced the food pyramid, illustrates that a healthy plate is half nonstarchy vegetables, one-quarter protein, and one-quarter grains (4).

However, the Caribbean is a melting pot of six food groups — staples (starchy, carb-rich foods), foods from animals, legumes, fruits, vegetables, and fats or oils (5).

Traditional one-pot dishes can’t always be distinctly portioned on a plate. Rather, the food groups are combined into a single dish.

For example, the traditional one-pot dish called oil down is made with breadfruit (the staple — a starchy fruit that has a texture similar to bread once cooked), nonstarchy veggies like spinach and carrots, and meats like chicken, fish, or pork.

Summary

Dietary guidelines demonstrate that cultural foods go hand in hand with healthy eating. However, improved cultural competence and institutional resources are needed to facilitate the practical application of these guidelines.

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Healthy eating is much more fluid than what you see online

Your desire to eat certain foods is often the result of targeted and successful food marketing. This marketing usually comes through a Eurocentric lens that lacks cultural nuance (6Trusted Source).

For instance, Googling “healthy eating” reveals a flurry of lists and images of asparagus, blueberries, and Atlantic salmon — often in the arms or on the tables of a white family.

The lack of cultural representation or ethnically diverse illustrations sends an unspoken message that local and cultural foods may be unhealthy.

Yet, true healthy eating is a fluid concept that neither has a specific look or ethnicity nor needs to include specific foods to count.

Here are foods you’ll commonly see on health websites in the West, plus some traditional-food counterparts:

• While kale is a nutritious vegetable, so too are dasheen bush (taro leaves) and spinach.

• Quinoa is an excellent source of protein and dietary fiber, but rice and beans are too.

• Chicken breast is low in fat and lauded as a must-have for a healthy diet, but if you remove the skin from other parts of the chicken, those pieces are low in fat too — and higher in iron.

• Atlantic salmon is rich in omega-3 fatty acids, but so too are local salmon varieties and other fatty fish such as sardines.

If kale, quinoa, and Atlantic salmon aren’t available in your region, your diet isn’t automatically poor. Contrary to mainstream health and wellness messages, a healthy plate isn’t limited to Eurocentric foods, and traditional foods aren’t inferior or nutritionally unfit.

Healthy eating looks different across communities and locations based on food access, sustainability, and food cultures.

Summary

Healthy eating is a fluid concept that looks different based on your region and cultural background. Its messaging needs to be diversified.

The role of cultural foods in our lives

Cultural foods and traditional food practices provide a deep connection to community and healthcare. They connect us to our past, foster socialization in the present, and create memories for the future. Plus, they play a major role in dietary compliance and success.

When my mother teaches me how to prepare oil down — a one-pot dish of breadfruit, taro leaves, pumpkin, coconut milk, and smoked bones — I am simultaneously connecting with the ancestral food traditions brought from West Africa and having shared family moments.

Similarly, I connect to the food traditions of East India every time I prepare a vegetarian curry dish, such as dhal (split peas) with turmeric or saffron.

To people who aren’t familiar with them, these dishes may not seem to fit the Western image of nutritious or healthy food — but they’re filled with fiber, complex carbs, and vegetables.

How does culture affect what you eat?

Culture influences the foods you eat, your religious and spiritual practices, and your perspective on wellness, healing, and healthcare (7Trusted Source).

Research suggests that even your thoughts about certain foods and your willingness to try new ones are largely influenced by your cultural background. Moreover, your classification of what’s regarded as food, and what isn’t, is linked to your culture (8Trusted Source, 9).

Therefore, healthy eating must be interpreted and understood within the context of culture.

For example, in the United States, dinner is likely the main meal of the day, while lunch is a light salad or sandwich. However, in the Caribbean, lunch is often the heaviest meal, whereas dinner is lighter and, more often than not, remarkably like breakfast.

When nutrition messages and counseling lack inclusivity, diversity, and understanding, we water down the science and rob communities of enriching culinary perspectives and experiences.

Furthermore, a breakdown in trust and communication between a dietitian and the people they’re serving may result in health disparities and poor health outcomes (3).

If you don’t trust your dietitian, you’re less likely to comply with their counsel.

Summary

Cultural foods fulfill vital social roles and are integral to the health of communities and the individuals within them. Understanding cultural food differences is important for successful nutrition counseling and strong health outcomes.

What’s next?

We must remember that cultural foods fit the concept of healthy eating even if they aren’t gentrified, popularized on social media, or aligned with the Western paradigm.

These are comfort foods, ways of life, and important sources of nutrition for many immigrant and non-immigrant families in the United States.

These cultural foods exemplify healthy eating by combining several food groups and including a variety of nutrients:

• Ugali: a staple dish in Tanzania made with cornmeal and often served with traditional meat and vegetable dishes

• Ema datshi: a spicy stew, popular in Bhutan, that’s served with yak cheese and may include mushrooms, green beans, and potatoes

• Kalua pork: a traditional Hawaiian dish that may be served with grilled fish, eggplant, or taro

• Schäufele: roasted pork basted with German beer that’s often served with potato dumplings and sauerkraut or creamed savoy cabbage

• Pelau: a popular one-pot dish in the Caribbean made with caramelized chicken, parboiled rice, pigeon peas, and an array of vegetables and green seasonings

Summary

Cultural foods align with a healthy eating pattern. Many such dishes include a variety of food groups and nutrients in a single meal.

The bottom line

Healthy eating is simply the consumption of multiple nutrient-rich food groups to support good health.

Contrary to mainstream health and wellness messages, healthy eating looks different across communities and regions. It doesn’t have a specific look or require particular foods.

Although the American and Canadian dietary food guidelines encourage including cultural foods as a part of healthy eating, nutrition messages and counseling often lack the competence and inclusivity to reinforce the importance of cultural foods.

Just one thing

For the next potluck you host or are planning with friends, consider asking everyone to bring a traditional dish and recipe from their cultural background.

Engaging in conversations about the origins and meanings of the dishes can be a great way to learn about other food traditions.

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When you live a busy lifestyle, snacks can be useful when hunger hits and you don’t have time to prepare a meal.

However, many snack foods available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more food.

The key is to make sure your snacks are nutritious and contain protein.

Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

Here are 30 high protein snacks that are healthy and portable, so you can enjoy them even when you’re on the go.

1. Jerky

Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack.

It’s very high in protein, containing an impressive 9 grams per ounce (28 grams) (5).

Beef, chicken, turkey, and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugarand artificial ingredients.

Your best bet is to make your own jerky, using only meat and some seasonings.

2. Trail mix

Trail mix is a combination of dried fruitand nuts that’s sometimes combined with chocolate and grains. It’s a good source of protein, providing 8 grams in a 2-ounce serving (6).

You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts, such as walnuts or cashews (7, 8, 9, 10).

The dried fruit and nuts in trail mix make it very high in calories, so it’s important to not eat too much at a time. A handful is a reasonable serving.

3. Turkey roll-ups

Turkey roll-ups are a delicious and nutritious high protein snack consisting of cheese and veggies wrapped inside slices of turkey breast.

They’re essentially a sandwich without the bread.

Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor in appetite regulation (11Trusted Source, 12Trusted Source, 13Trusted Source).

You can make roll-ups by placing four turkey breast slices on a plate and then spreading each with a teaspoon of cream cheese. Place a pickle or strip of cucumber and a tomato slice on the turkey and roll them into wraps.

Each wrap provides about 5 grams of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber.

4. Greek yogurt parfait

Greek yogurtis an ideal healthy and high protein snack, with 20 grams of protein per 1-cup (224-gram) serving. It has been shown to be more filling than yogurts with lower protein contents (14, 15Trusted Source).

In addition to being a great source of protein, Greek yogurt is high in calcium, which is important for bone health (16Trusted Source).

To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with granola and mixed berries in layers.

The addition of granola to yogurt provides 4 more grams of protein per ounce. However, be mindful of how much you use, as granola is high in calories and easy to overeat. One tablespoon or two is a reasonable serving size (17).

5. Veggies and yogurt dip

Veggies are great for snacking, but they’re not very high in protein on their own. You can increase your protein intake by pairing them with yogurt dip.

Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For more protein, it’s best to use Greek yogurt, which contains almost twice the amount of protein as regular yogurt (18, 14).

For convenience, make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.

6. Tuna

Tuna is loaded with protein and makes a very healthy and convenient snack. One cup contains an impressive 39 grams of protein, making it extra filling (19).

Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids(19).

7. Hard-boiled eggs

Eggsare undeniably healthy, consisting of almost every nutrient that your body needs. They’re particularly high in B vitamins and trace minerals (20).

In addition to being nutritious, they’re versatile. Hard-boiled eggs make a great portable snack.

One hard-boiled egg consists of 6 grams of protein, which will keep you full and satisfied until your next meal. Their fullness-promoting properties may also reduce the number of calories you consume later in the day (20, 21Trusted Source).

8. Peanut butter celery sticks

Celery sticks spread with 1–2 tablespoons of peanut butter make for a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 4 grams of protein per tablespoon (32 grams) (22).

Peanut butterand peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals (23Trusted Source, 24Trusted Source).

One study found peanut butter to be more filling than whole nuts, such as almonds or chestnuts (23Trusted Source).

9. No-bake energy bites

Energy bites are a delicious, high protein snack made by combining a variety of ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.

The best part about energy bites is that they don’t require baking. You can prepare a batch ahead so that you have a snack available when you need to grab one and go.

Here is a recipefor peanut butter energy bites, which provide 5 grams of protein per serving.

10. Cheese slices

In addition to being a quick and easy snack, cheeseis incredibly healthy and filling. It’s an excellent source of calcium, phosphorus, and selenium, and it contains small amounts of many other nutrients (25).

Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides 7 grams of this nutrient, which may help suppress your appetite (25, 26Trusted Source).

In one study in overweight men, calorie intake decreased by 9% after they consumed cheese for a snack (26Trusted Source).

Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full, compared with those who ate potato chips (27Trusted Source).

A reasonable portion size for cheese is around 1–2 ounces (28–57 grams). Since it contains a significant amount of calories, it’s best to consume it in moderation.

11. Handful of almonds

Eating a handful of almondsor another type of nut for a snack is a simple way to fill up on protein.

One ounce of almonds provides 6 grams of protein, in addition to high amounts of vitamin E, riboflavin, trace minerals, and healthy fats (28).

Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight (29Trusted Source, 30Trusted Source).

Almonds are also high in calories, so it’s important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.

12. Roasted chickpeas

Chickpeas, or garbanzo beans, are a legumewith an impressive nutrient profile. They’re also an excellent source of protein and fiber.

A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. They’re particularly high in folate, iron, magnesium, phosphorus, copper, and manganese (31).

The combination of fiber and nutrients in chickpeas may help reduce the risk of several conditions, such as heart disease, type 2 diabetes, and some cancers (32Trusted Source).

One tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits.

13. Hummus and veggies

Hummus is made from cooked and mashed chickpeas that are blended with tahini or olive oil, then used as a dip or spread.

A 1/3-cup serving (82 grams) contains 4 grams of protein, making it a filling snack that’s also high in many other nutrients (33).

Veggies are fantastic, nutrient-dense foods to pair with hummus. To enjoy this snack on the go, simply place some carrot or celery sticks vertically in a portable container with hummus in the bottom.

14. Cottage cheese

Cottage cheeseis known for being high in protein. It’s a filling snack that can be eaten on the go.

There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which ends up being 69% of its total calorie content (34).

Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin (34).

You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.

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15. Apple with peanut butter

Applesand peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits.

The fiber and antioxidantsin apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides (35Trusted Source, 36Trusted Source, 37Trusted Source, 29Trusted Source).

Despite the positive effects that peanut butter may have on your health, it’s fairly high in calories, so it’s best consumed in moderation.

A snack of a medium apple with 1 tablespoon of peanut butter provides 4 grams of protein, as well as some nutrients like vitamin C and potassium (22, 38).

16. Beef sticks

Beefsticks are a great high protein and portable snack, but it’s important to choose the right type.

The beef sticks you consume should consist of beef and salt only, and maybe some seasonings. Ideally, they should be made from grass-fed beef, as it contains more healthy omega-3 fatty acids than grain-fed beef (39Trusted Source).

Most beef sticks contain about 6 grams of protein per ounce (28 grams) (40).

17. Protein bars

Protein bars are an easy way to consume a significant amount of protein.

They’re much healthier if you make them on your own, as store-bought versions are often high in added sugar and other unnecessary ingredients.

Primal Kitchen makes a popular protein bar made with minimal ingredients.

Shop for primal kitchen bars online.

Alternatively, you can easily make a batch on your own by following this recipe, which uses nuts, dates, and dried fruit.

18. Canned salmon

Canned salmon is an excellent high protein snack that you can take with you wherever you go. Just 1 ounce provides 8 grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12, and selenium (41).

Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia (42Trusted Source, 43Trusted Source, 44Trusted Source).

You can eat canned salmon on its own or add some extra flavor with a little bit of saltand pepper. It tastes great when paired with crackers or chopped veggies.

19. Chia pudding

Chiapudding has become a popular snack in recent years — and for good reason. In addition to being high in protein, it’s delicious and healthy.

There are 4 grams of protein in 1 ounce of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese (45).

Moreover, they’re notable for their high omega-3 fatty acid content, which provides several health benefits (46Trusted Source).

For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease (47Trusted Source).

To make chia pudding, soak chia seeds in milk for a few hours until it achieves a pudding-like consistency. Then add flavorings like vanilla and cocoa, as in this recipe.

20. Homemade granola

Granola is a baked snack that consists of rolled oats, nuts, and a sweetener like honey. It makes a filling snack due to its protein content. Most types of granola provide at least 4 grams of protein per ounce (17).

Store-bought granola tends to be high in added sugar, which can be avoided by making your own granola at home. All you have to do is bake oats, dried fruit, and seeds together, such as in this recipe.

Although it’s healthy in moderation, granola is quite high in calories. One cup provides almost 600 calories, so it’s easy to overdo it. To keep your intake in check, stick with a serving size of about 1/4 cup.

21. Pumpkin seeds

Pumpkin seedsare perfect for a quick snack, and they’re high in protein and some other valuable nutrients.

One ounce of pumpkin seeds contains 5 grams of protein, as well as a significant amount of fiber, magnesium, zinc, and polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E and carotenoids (48).

Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health (49Trusted Source, 50Trusted Source).

Furthermore, their protein and fiber contents make them a great snack to curb hunger until you’re able to eat a full meal. They can be eaten raw, or you can try roasting them with some spices. An appropriate serving size is about 1/4 cup (16 grams).

22. Nut butter

Nut butter is perfect for when you need a quick and portable high protein snack.

In the United States, you can find single-serving nut butter packs. They’re often found in the nut butter section or checkout lanes of many grocery stores.

One common brand is Wild Friends. Their single-serving almond butter packs contain 7 grams of protein and are made with only two ingredients — roasted almonds and sea salt.

Shop for Wild Friends peanut butter packs online.

Nut butters are quite nutrient dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals (22, 51).

23. Protein shakes

While getting your protein from whole food sources is ideal, protein shakesmake for an easy snack that will sneak some protein and other nutrients into your diet.

They can be made with several types of protein powder, including whey, egg white, soy, and pea protein.

Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower protein snack (12Trusted Source, 52).

In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories (53Trusted Source).

Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal (54).

To make a protein shake, simply combine 1 scoop of protein powder, 1 cup of milk or juice, 1 cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go.

24. Edamame

Edamame beans are immature soybeansthat are still in the pod. They’re high in protein, vitamins, and minerals, and make for a quick and easy snack.

One cup of edamame provides some of just about every nutrient that you need, including 17 grams of protein, 52% of your daily need for vitamin K, and over 100% of your daily need for folate (55).

Typically, edamame is served as a steamed dish. Many stores offer precooked and frozen varieties that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go.

To enhance the flavor of edamame, add spices and seasonings of your choice.

25. Avocado and chicken salad

Avocadoand chicken salad is a tasty, filling, and portable snack. The combination of protein from the chicken and healthy fatsfrom the avocado is sure to keep you full and satisfied.

Additionally, avocados are high in some important nutrients, including vitamin K, vitamin E, potassium, and folate (56).

To make this easy salad, simply combine cooked chicken breast and avocado with some seasonings and chopped veggies, such as in this recipe, which contains 22.5 grams of protein.

26. Fruit and nut bars

Fruitand nut bars are a crunchy and high protein snack that can be eaten on the go.

They’re typically prepackaged, which isn’t always the healthiest option. However, some brands use natural ingredients without added sugar.

Many fruit and nut bars contain added sugars, which should be limited in any healthy diet. GoRawsprouted bars, Larabars, and RX barsare only sweetened with dates and pack 5–12 grams of protein per serving.

27. Lentil salad

A lentil salad is a great snack. It’s highly nutritious and a great plant-based source of protein. In fact, 1 cup provides 18 grams of protein, along with high amounts of iron, folate, and manganese (57).

In addition, lentils provide over 50% of your recommended daily fiber intake. The specific type of fiberfound in lentils may promote a healthy gut, as it helps feed the good bacteria in your colon (58).

The combination of protein, fiber, and carbs in lentils is especially helpful for promoting fullness, and consuming them regularly may help control diabetes and reducing the risk of heart disease and some types of cancer (59Trusted Source, 60Trusted Source, 61Trusted Source).

To make lentil salad, combine cooked lentils with chopped veggies, spices, and a dressing of your choice. It tastes great when topped with balsamic vinegar and olive oil, such as in this recipe.

28. Overnight oatmeal

Overnight oatmealis easy to make, portable, and very nutritious.

Oats are high in protein and loaded with many vitamins and minerals. In addition, a 1-cup (234-gram) serving provides 16% of your recommended daily fiber intake (62).

Oats have been shown to promote fullness in several studies. This is likely due to their combination of healthy fiber and protein (63Trusted Source, 64Trusted Source, 65Trusted Source).

In one study, oats resulted in greater feelings of fullness and a reduced desire to eat, compared with ready-to-eat cereal with the same amount of calories (63Trusted Source).

Another study compared perceived hunger and food intake after consuming either oatmeal or oranges. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later on in the day (65Trusted Source).

To make overnight oatmeal, mix a 1/2 cup of milk with 1/2 cup of oats. For extra flavor, add some peanut butter, chia seeds, or fruit, as in this recipe. Place in a covered jar, refrigerate overnight, and it’ll be ready to enjoy as a healthy snack the next day.

29. Egg muffins

Eggmuffins are a super healthy snack with lots of protein.

They’re made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin, and then baking the muffins.

They’re also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with 1–2 tablespoons of cheese.

This egg muffin recipe combines eggs with broccoli, onions, and bell peppers.

30. Cheesy popcorn

Popcornis a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber, with 4 grams per ounce (66).

In addition, some research has shown that popcorn is a particularly filling snack. In one study, those who ate popcorn were less hungry and ate less than those who ate potato chips (67Trusted Source).

Despite popcorn’s filling effects, it’s not incredibly high in protein on its own. You can significantly increase its protein content by adding Parmesan cheese, which provides 10 grams of protein per ounce (68).

To enjoy cheesy popcorn as a snack, simply combine 3 cups of popcorn with 2 tablespoons of Parmesan cheese.

The bottom line

High protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.

While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you’re crunched for time.