One of the most important aspects of your diet post-bariatric surgery is getting enough protein. Whether you’re on the road, at work, or simply on the move, it’s crucial to keep protein-rich snacks handy to meet your nutritional needs and maintain your weight loss progress.
Finding convenient, protein-packed snacks that fit within your new dietary restrictions can sometimes feel tricky. But don’t worry—there are plenty of options that are delicious, easy to carry, and bariatric-friendly!
Here are 10 protein-packed snacks that you can take with you wherever you go:
1. String Cheese
Cheese sticks (like string cheese or mini cheese wheels) are the perfect grab-and-go snack. They’re rich in protein and fat, which will help keep you feeling full between meals. Look for low-fat or part-skim options to stay on track with your calorie goals.
Protein per serving: 6-8 gram
2. Greek Yogurt Cups
Single-serve Greek yogurt cups are packed with protein and probiotics to support digestion. Choose plain or lightly sweetened versions, and add your favorite low-sugar toppings like nuts or berries for extra flavor.
Protein per serving: 12-15 grams
3. Hard-Boiled Eggs
Hard-boiled eggs are simple, high in protein, and can be prepped ahead of time for the week. Pack them in a small container and enjoy a protein boost anytime you’re feeling hungry.
Protein per serving: 6 grams per egg
4. Deli Meat Rolls
Thin slices of lean deli meats, like turkey, chicken, or ham (make sure it’s lean and low-sodium), rolled up with a little cheese or mustard make a perfect snack for on the go. You can also add a small slice of cucumber or bell pepper inside for added crunch.
Protein per serving: 8-10 grams per 2-ounce portion
5. Protein Shakes
When you’re really pressed for time, a ready-made protein shake can save the day. Look for shakes that are low in sugar but high in protein, and keep one in your bag or car for a quick, nutritious boost.
Protein per serving: 15-30 grams depending on the brand
6. Cottage Cheese
Cottage cheese is another dairy powerhouse that’s rich in protein. You can find single-serving cups, or pack some in a small container with your favorite toppings like cherry tomatoes, cucumbers, or a sprinkle of pepper.
Protein per serving: 12-14 grams per 1/2 cup
7. Tuna Pouches
Tuna pouches are lightweight, shelf-stable, and packed with protein. Some brands even offer flavors like lemon pepper or spicy jalapeño to add some variety. Pair it with a few whole-grain crackers if your meal plan allows for some extra fiber.
Protein per serving: 16-20 grams per pouch
8. Beef Jerky
Beef jerky (or turkey jerky) is a great snack option that’s high in protein and easy to take anywhere. Just make sure to choose options that are lower in sodium and free from added sugars or preservatives.
Protein per serving: 10-12 grams per 1-ounce serving
9. Edamame
Edamame (young soybeans) are a great plant-based source of protein. You can find them frozen or pre-cooked in small snack packs. Lightly salted or seasoned with your favorite spices, they make for a filling and nutritious snack.
Protein per serving: 8 grams per 1/2 cup
10. Nuts and Seeds
A small handful of almonds, pumpkin seeds, or sunflower seeds can offer a good mix of protein and healthy fats. Be mindful of portion sizes to keep calories in check, but these snacks are easy to pack and provide a satisfying crunch.
Protein per serving: 6-8 grams per 1-ounce serving
