Do snacks make you hungry? These high-protein options are your 3pm cure

I’ll let you in on a little peek behind the scenes on my weekday afternoons. It’s been a few hours since lunch, and like clockwork, my stomach starts to rumble. Not at all my midday meal’s fault, I made sure to fill my plate with energy foods. Instead, I’ll chalk it up to the fact that with one workout under my belt plus a day of homework, my energy is depleted. At 3 pm I feel like I haven’t eaten days. As dramatic as that may be, there is some truth to it. If you’re like me, then you’re familiar with mid-afternoon hangries. But instead of grabbing another cup of coffee or a cookie to satisfy my sweet tooth, I have another solution. High protein snack recipes that supercharge my days with sustained energy.

Listening to your body is one of the best things you can do for your overall health. Tired? Give yourself a break. Stressed out? Try saying «no» to what you don’t need. Hungry? Eat something energizing, healthy and, of course, delicious. I made sure that each of the recipes below ticked all three boxes. Because even on the busiest workdays, we all deserve something to look forward to.

Enlaces Patrocinados:

Featured image from our interview with Megan Roup by Michelle Nash.

Why we should prioritize protein in our snacks

Contrary to popular belief, protein is not a one time thing. That’s right, we need to consume protein constantly throughout the day to support energy, support muscle recovery, regulate hormones and keep blood sugar in balance. And when it comes to knowing how much protein we need, it’s different for everyone. As we’ve shared before, the answer is nuanced. Factors such as age, gender, body composition and activity level come into play. We recommend talking to your doctor, dietitian or nutritionist for a personalized look at a protein plan that’s right for you.

But we’ve stressed it before and we’ll do it again. In addition to quality sleep and regular exercise, protein can support women’s health in many ways. Consuming protein helps women build lean muscle mass, produce enzymes and hormones, and create a healthy environment for an embryo to grow. If you want to learn more about how protein specifically supports women’s bodies, our resident wellness expert, Edie Horstman, breaks down the importance of protein for women.

After you’ve explored and educated yourself on the importance of protein, it’s time for the fun part: high protein snack recipes! Read on for recipes that will keep us satiated all afternoon and beyond! Get ready to say goodbye to the 3pm crisis.

Chocolate Banana Almond Butter Smoothie

Why we like it: Even though they’ve fallen out of favor on our Instagram feeds, they’re a forever smoothie. And while I’d encourage mindful eating above all else, smoothies are an easy solution for simultaneous sipping while you work. Add to that the fact that you can mix up a bounty of good-for-you ingredients and well, everyone should believe in their magic. This delicious chocolate drink, included.

Hero Ingredient: When it comes to this smoothie, there are countless superfoods to choose from. But despite the limitless options, I should opt for Greek yogurt. It’s my go-to when I’m looking for a rich, creamy texture and protein-packed deliciousness. For those who don’t do dairy, any high-protein alternative is great.

Plant Power Matcha Smoothie

Why we like it: While most might beat a smoothie for leaving you hungry just hours later, this matcha-filled sipper is as satisfying as they come. The protein powder keeps you satiated, the matcha provides sustained energy, and the cucumber offers a healthy dose of hydration. Meet your new favorite summer snack.

Hero Ingredient: This smoothie is packed with so many powerhouse ingredients, but I’ll have to give it to spinach for putting green (and fiber!) into this vibrant green smoothie.

Cottage cheese breakfast bowl

Why we like it: Maybe I’m in the minority, but I’ve loved ricotta my whole life. Thankfully, everyone seems to understand the hype now with the recipes spreading far and wide all over social media. While I’m obsessed with ricotta ice cream, banana bread, and using it to garnish my toast, I could actually eat this bowl for breakfast any day. It’s provided for breakfast, but you have the freedom to tailor the portion size to suit your afternoon appetite. Simply pop some ricotta into a bowl and customize it with your favorite toppings, or let the options here inspire you.

Hero Ingredient: Packed with protein and capable of being salty or sweet, ricotta has rightfully earned its place in the spotlight.

Vanilla chia pudding with chestnut honey and berries

Why we like it: Contrary to popular belief, high protein snack recipes don’t always have to be salty. And while I tend to reserve chia pudding for breakfast, it’s about time I let it shine during my other meals of the day. What can definitely be enjoyed as a snack can totally double as a dessert. It’s lightweight and literally effortless. A magical couple.

Hero Ingredient: A little honey or maple syrup keeps things sweet enough.

The only guacamole recipe you need

Why we like it: Many recipes claim to be the be-all and end-all of guacamole. But trust me, this perfectly creamy, perfectly spiced version is It. This recipe keeps things simple with a minimal mix of ingredients. Avocado (obviously), plus red onion and chili for heat. Add to that a few other choice components and you have the simplest, most crowd-pleasing appetizer, perfect for any party. You are also welcome to keep it all to yourself. I will certainly do the same.

Hero Ingredient: The lime juice cuts and balances the richness of the avocados beautifully.

Ricotta with Pears and Honey Pistachios

Why we like it: Sometimes, you just need a wonderful, aesthetically pleasing snack to brighten up your afternoon. When that particular craving strikes, that’s always my go-to. It requires just seven ingredients (counting the crusty bread) and couldn’t be simpler to whip up. As far as high-protein snack recipes go, this one might just be the cutest.

Hero Ingredient: Camille calls ricotta the «little black dress in your cheese drawer.» Could not agree more.

Energy balls with cocoa and raspberries

Why we like it: As someone who seems to always be on the go, my favorite high-protein snack recipes are ones I can take with me on the go and pop into my mouth at my leisure. So it seemed like my snacking dreams had come true when I discovered these energy balls. The good news? They are almost as simple to prepare as they are to eat. It’s your food processor that does all the work.

Hero Ingredient: Gooey and sweet, dates are my all time favorite.

Avocado toast with a jam egg

Why we like it: What might at first seem like an oversight on this writer’s part is actually the game’s most ingenious trick. A slice of avocado toast is a snack that’s sure to brighten up anyone’s afternoon and this one is made even better (and boasts a protein boost) thanks to the jam egg. It defines deliciousness and can be spiced up or made simpler with its infinite customization.

Hero Ingredient: Is there anything more satisfying than opening a perfect avocado?

Copycat Perfect Homemade Bars from Erin Lives Whole

Why we like it: When Perfect Bars took the snacking world by storm a few years ago, you can bet I was on board. While some (most?) protein bars at the time were filled with sugar and impossible-to-pronounce ingredients, Perfect Bars decided to break the snacking game, packing over 20 superfoods into every single bar. And while I love their convenience, I often go the homemade route instead of grabbing something off the supermarket shelves. These are easy to make and even easier to devour. You’ll have no problem getting through the rest of your workday with one of these handy.

Hero Ingredient: The honey not only holds everything together, but makes these perfect bars perfectly sweet.

Erin’s Well Plated Peanut Butter Chocolate Chip Protein Cookies

Why we like it: When it comes to cookie cravings and nutritional benefits, not all are created equal. Case in point, these PB- and protein-packed delights. They are cheap AND soft and chewy (take it warm: all the best cookies should be). Oh and they only take one bowl for whipping. Please.

Hero Ingredient: The soft, chewy cookie I elaborated on above? You can thank the half cup of creamy peanut butter for that.

Baked egg muffin eating bird food

Why we like it: When egg muffin recipes started making their way onto the internet, those focused on packing up on protein rejoiced first. Well, I’m here to tell you that you have my full permission to enjoy these in the afternoon as well. Actually, scratch you don’t need anyone to tell you that you can munch on these whenever you want. They’re simple to make and easy to pop into a glass container to take with you to work.

Hero Ingredient: I’m of the opinion that feta is always a yes. It’s salty, it’s spicy, and it stands out in these egg bites.

Gwyneth Paltrow Blueberry Cauliflower Smoothie

Why we like it: Whatever your stance on goop, there’s no denying that Gwyneth has an enviable glow. Her secret to vibrant, healthy skin? This smoothie. Blueberries are the key to a clear complexion and the secret to making this smoothie a delicious purple treat.

Hero Ingredient: Protein-rich almond butter fills your cup with healthy fats.

This post was originally published on March 7, 2022 and has since been updated.

#snacks #hungry #highprotein #options #3pm #cure
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