Episode 135: My Fav 5 Grab-and-Go Snacks for More Protein

If you’re not a 3 square meal a day kinda gal, you know that getting enough protein in with snacks can be tough. Here are 5 of my fab grab-and-go-snacks for more protein (many of which are vegan/vegetarian friendly)!

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Transcript

Becoming MindStrong: 135: My Fav 5 Grab-and-Go Snacks for More Protein

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Welcome back to the becoming mind strong podcast, I would estimate probably about 96 to 97% of the women we work with. One of the biggest struggles when they come to us is I know I need to be eating more protein. I don't know how to get more protein in. And it makes sense, because most of us are just not used to eating as much as protein as our body actually needs, and we live in a society where meals are not really based around protein. Now, if you've hung out here before, you know a chef, I am not. I hate cooking. I am terrible at cooking. So my day is typically, if I get breakfast in, I'm proud of myself. If I can get like, a real breakfast in, I tend to have dinner and then the rest of the day is just being filled in with snacks. I do a lot of snacking. I'm a big grab and go snack kind of person, so in today's episode, I want to share with you my five favorite grab and go high protein snacks. Check it out. Okay, so some of today's snacks are going to be vegan, vegetarian friendly. Some of them will not. I will be sure to point out which is which the first one not vegan, vegetarian friendly, not one that's really travel friendly. This is more of a if you work from home like I do. I stock up by fridge with these, and it's hard boiled eggs. I love hard boiled eggs. I recently got suckered in by Instagram. I got targeted with this little device. You stick your six eggs in, you pour some water, you hit a button, and it hard boils them. I love this thing. I'm not usually a gadget person. Best $30 I ever spent. You don't need the gadget. You could throw them in a pot, the old fashioned way. I tend to make them in bulk, and then I'll just leave a whole bowl of horrible eggs in my fridge. The thing to know about eggs in general is they're very high in protein. Most of the fat is in the yolk. So if I'm going to have four hard boiled eggs, I'm not going to have four whole ones. I'll have one or two whole ones, and then I'll have a bunch of that egg whites. So not when I'm throwing in my backpack when I'm traveling. But if you're going to be home for the weekend, if you're someone who works from home, making hard boiled eggs in batch and having them in your fridge, golden number two. And I want to kind of harp on this one for a second, because I'm going to label it protein bars and Protein Chips. I get asked a lot, are protein bars into Protein Chips good for you? And my answer is this comes down to personal choice, and it also depends on what what you're comfortable with and what your goal is. Protein Bars and Protein Chips are a fantastic way to get protein in on the run. So if that's your measure of, is this good for me, sure you will get a lot of protein in in an easy grab and go snack, and they're very processed. So if you're someone who's very ingredient conscious, and you don't like more processed food, it's not going to be a great option for you. For me, who loves snacks, who hates cooking, who travels a decent amount, I have a decent amount of bars and chips. I'm not associated with them. I love quest chips, again, very processed, not the best ingredients. Macros tend to be very high in protein, not too high in carbs or fat. So if I'm traveling, I'm going to buy a bunch of those chips. I'm going to throw them in my book bag. I'm going to tape them with me. Same thing with bars. I have a guide floating around out there called My Favorite Things, where I'm an affiliate of nugo bars, which do happen to be vegan. Anytime I travel, I have like, a box of nugo bars with me, because I know, especially traveling, it's going to be tough to get protein in. So I lean on those bars and chips as just go to snacks that I can know. You know, it doesn't really matter what's going on where, what my hotel does or doesn't have, what my Airbnb does or doesn't have, because I know if I need some extra protein, I've got my Grab and Go snacks here. So bars and chips, I'm going to label together under under. Number two, there's a lot of garbage out there. You want to make sure that you know what you're looking for when it comes to protein bars and chips, etc. I've got some past episodes on that as well. So number one, hard boiled eggs. Number two, we're going to loop together protein bars and Protein Chips. Number three, dried edamame. I love dried edamame. There is a company I am NOT an affiliate of theirs. I want to be so if you're listening only bean, I want to be an affiliate person. There's a company out there called only bean who, as of the time I'm recording this, I'm not an affiliate for but I buy these in bulk. It is dried edamame with some seasoning on it. So they have a regular sea salt one, if you don't want anything crazy, I love Sriracha. I'm a sriracha fiend. So they have a sriracha flavor. I think there's like a buffalo flavor or something like that. There's a whole bunch of them. But dried edamame tends to be very low in fat. There's some carbs in there. There's a whole lot of protein in there. They come in individual packs, so you don't have to measure it out, much like protein bars. Anytime I'm traveling, I bring loads of dry edamame with me because it's very easy to grab a go real quickly if you need some help with protein, one of my favorite guides that I have out there is called eight ways to add protein to meals you're already. Eating, and it even includes a whole bunch of vegan and vegetarian options. You can go to mind strong fitness.com/protein, guide, or just use the link in the comments below to grab your copy. Now let's get back to the episode. So hard boiled eggs, not not super travel friendly, not vegan, vegetarian friendly. If you're not vegan, vegetarian, then you can keep a bunch in your fridge, Protein Chips and bars for especially for traveling, dried edamame, again, especially for traveling. But even not, I just keep those in my cabinet, and I grab them and in between meetings and busy work, day number four out of five, similar to the protein bars and chips, but I wanted to separate this is protein shakes. It's similar in the conversation of processed versus not, right? A protein shake is going to be more processed if you go with a vegan protein, it tends to have less ingredients. It tends to be more processed, less processed than a whey protein. It tends to cause less bloat. And whey protein tends to taste better than vegan protein. But nonetheless, it just depends on on your priorities. The big thing between bars and shakes is the other macros. So whether you as long as you're picking a good one is the bars and shakes are both going to give you a decent amount of protein. So a good protein bar, good protein shake, ideally, has around 20 grams, if you can get a little more than that, fantastic. 20 to 30 ish protein bars tend to have more carbs and fat. Protein shakes tend to have less carbs and fat. So if you're looking for a strict I need more protein without anything else, the shake is going to be your better bet. Your better bet. If you're like, I need protein and I've got more to spend in my budget, quote, unquote, then you could go with a protein bar. When I travel, I bring both. So I will load up on my dried edamame, my protein bars, and I'll bring a shaker bottle. I'll put my little trick is to get, like, a gallon Ziploc bag, just fill it with protein powder and then stuff that bag inside the shaker bottle. You probably will get that flagged at the airport. They like to check the powders. But then, much like the bars, I know, if I'm traveling and protein is tough, I've got my shake right there. So of my five Grab and Go snacks, we've got hard boiled eggs. We've got bars and chips that I'm grouping together. We have what was number three, dried edamame that I love, and we've got protein shakes. Number five, similar to dried edamame, but slightly different, is dried chickpeas. I don't have a specific brand to give you the way I did with edamame. There's a bunch of them out there, but there's a lot of companies now that are taking chickpeas and adding flavoring to them. So one of my favorite ones, I don't know the brand name, if you when you have Indian food and there's very specific spices on them, that's like, Oh, that is solid Indian food. That's what they're adding to chickpeas. Now it's one of my favorite snacks. When I can find these, I usually grab them. So chickpeas, low in fat, have some carbs and tend to be decent amount of protein. So much like edamame, they're super easy to grab and go anytime you're traveling. I know I've said this a few times, but I get asked about this a lot, protein is always going to be the challenge. It is tough to get enough protein in when you're traveling. So for me, I want to know whether I'm in an Airbnb or a hotel or spending a whole day traveling. I want to know that I've got stuff in my bag that I can rely on. So I'm not relying on hotel food, restaurant food, whatever. So being able to have that those grab and goes, bars, grab and go, shakes, dried edamame, dry chickpeas. I don't bring hard boiled eggs when I travel, because I respect my neighbor on the airplane. But that is something that I keep it in my fridge. So like anything else, you know, in an ideal world, we would be eating three square meals a day, and we would fill it in with snacks. I don't eat like that. Most people's life don't actually look like that. Most people's lives don't actually look like that. So it is a okay to be filling in with snacks. Which snacks you choose depends on dietary restriction, depends on your own preferences. Are you more comfortable with more processed food? Do you want less processed food? But the intention to today's episode is I get asked a lot about what are some easy grab and go snacks that I can take with me when I'm traveling? Those are my top five, hard boiled eggs, protein bars and chips, dried edamame, protein shakes, roasted chickpeas. The list goes on and on, but those are my five go tos. I hope this helped

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