5 Fast Protein Snacks

I always recommend getting the fuel your body needs from three nutritious meals a day. A high protein, balanced breakfast, lunch, and dinner sets the tone for energy, focus, and hormone balance throughout the day.

But some days, we just need a snack. A bigger workout, a longer-than-usual day, poor sleep, or a light lunch, there are times when a snack makes all the difference.

When that happens, it’s important to snack smart. Always start with protein first. It helps stabilise blood sugar, supports muscle health, and keeps you full for longer. Try to avoid sugary options or ultra-processed carbs where you can, they might give a quick boost, but they won’t sustain you for long.

Here are 5 no-prep or low-prep snacks I often recommend to busy clients:

1. Boiled Eggs + Hummus (12–14g protein)

Make a batch of eggs on Sunday, keep them in the fridge, and pair with 2 Tbsp hummus.

2. Tuna + Rice Cakes (20g protein)

Use tinned tuna in olive oil for flavour and healthy fat. Add sliced cucumber or tomato if you’ve got time.

3. Edamame + Sea Salt (15g protein)

Buy frozen, microwave for 2 minutes. Great fibre + plant protein.

4. Greek Yoghurt + Berries + Seeds (20g protein)

Choose unsweetened yoghurt, top with fibre and healthy fat.

5. Cottage Cheese + Banana + Cinnamon (18g protein)

Creamy, sweet, and surprisingly filling.

Snacks don’t need to be fancy. They need to work. These five are hormone-friendly, fridge-ready, and ideal for those days when your body needs a little extra support.

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