Protein is extremely important for a person's health and daily dietary needs. Protein builds muscles, bones, cartilage, skin, hair, and nails. Protein repairs tissue and oxygenates red blood cells. Protein aids in digestion and hormone regulation.
The average person needs a minimum of 60 grams of protein per day and, the older we get or the more we workout, that amount increases to nearly 1 gram per pound we weigh or want to weigh.
For example a 150-pound person who regularly lifts weights should have closer to 150 grams of protein per day. Protein also keeps us feeling full longer, and this certainly helps for those mid-to-late afternoon hunger pains that bring the "hangry."
To help you get the nutrition you need while also taking the edge off to get through the rest of your day, we have put together our favorite 7 protein-filled mid-afternoon snack meal prep recipes!
Turkey Bacon Ranch Pinwheel Snack Boxes
With around 16g of protein per serving, this snack aims to satisfy hunger in a protein-dense way, while providing healthy energy via the inclusion of fresh side veggies! This healthy meal prep idea is actually much healthier than other more traditional turkey bacon ranch options because it doesn't use any ranch dressing! Instead, it utilizes velvety cream cheese intermingled with ranch seasonings! Not only does this make for a healthy substitution, but we think it actually tastes richer and yummier than using a regular ranch dressing.
(Carbs: 4g - Protein: 16g - Fat: 18g)
High Protein Breakfast Egg Muffins
Egg cups like this High Protein Breakfast Egg Muffin Meal Prep recipe are one of our favorite ways to have a protein-packed meal and take your breakfast on the go or, in this case, save it for a mid-afternoon high protein snack. They are filling, flavorful, and versatile! Add sriracha, hot sauce, or ranch dressing for additional flavor.
(Carbs: 1g - Protein: 23g - Fat: 11g)
Protein Peanut Butter Energy Bites
These Protein Peanut Butter Energy Bites are high in protein, healthy fats, and fiber. In 10 minutes, you can make this snack with healthy ingredients you probably have in your pantry!
(Carbs: 10g - Protein: 8g - Fat: 5g) each
Peanut Butter Chocolate Muffins
These intense chocolate muffins are a chocolate lovers' dream, paired with a swirl of creamy peanut butter and low-glycemic sweetener, and are high in protein, making them great for breakfast, mid-afternoon snacks, or even dessert!
(Carbs: 47g - Protein: 25g - Fat: 34g)
Tuna Quinoa Salad in Endive Wraps
Taking only around 5 minutes to make, this tuna quinoa salad is perfect for a meal or as a mid-afternoon snack. It's packed with around 29 grams of protein from tuna, quinoa, and Greek yogurt, making it extremely tasty and healthy.
(Carbs: 34g - Protein: 29g - Fat: 3g)
These protein-rich freezer waffles are so easy and delicious! This recipe is made with only six ingredients and is high in protein, around 26 grams. Double or triple the batch and keep them in the freezer for upcoming weeks. Waffles are great for breakfast, but they're also an excellent choice for a mid-afternoon snack!
(Carbs: 49g - Protein: 26g - Fat: 16g)
Get your sweet fix without all the sugar! These gluten-free, vegan protein bars contain less sugar and more protein than a typical candy bar for a hunger-curbing snack with zero guilt.
(Carbs: 37g - Protein: 17g - Fat: 13g)
(Carbs: 9g - Protein: 17g - Fat: 4g)
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