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Are you trying to put on muscle, get fit, and reach your protein goals? There are so many recommendations when it comes to how much protein you should eat every day, with some suggesting you aim for 1 gram per pound of body weight. So if you're lifting consistently and trying to build lean muscle, aim for 100–130g per day as a good baseline for most active women, and 150–200g+ for men or anyone with higher muscle mass or training volume. That might sound daunting, but if you incorporate protein into every meal and have some snacks ready, you’ll find yourself getting closer to your goal each week. Plus, you’ll stay full longer, and your recovery will be much faster after a tough day at the gym.
© Getty1. Hard-boiled eggs with everything bagel seasoning
© Laurie Ambrose~6g protein per egg
Easy to prep in bulk and keep in the fridge. Eggs are a complete protein source, meaning they contain all nine essential amino acids. The bagel seasoning is just for fun, but you can also use salt or, believe it or not, mayonnaise (trust me). Check out how to make eggs that peel perfectly [here].
2. Roasted chickpeas
© Getty~14g protein per cup (cooked)
Toss canned chickpeas with olive oil, garlic powder, and paprika, then roast or air fry until crispy. Chickpeas are also high in fiber and iron — a win for energy and digestion.
To roast in the oven, cook at 400°F for 30–40 minutes, shaking halfway through. Dry them well, toss with oil and spices, and let them cool on the tray to crisp up.
In the air fryer, cook at 375°F for 12–15 minutes, shaking the basket a few times. Watch closely near the end to avoid burning. Let them cool completely before storing to keep them crunchy.
3. Pumpkin seeds
© GrosbyGroup~8g protein per ¼ cup
Portable, crunchy, and easy to sprinkle on Greek yogurt (which is also packed with protein) or oatmeal. They’re also loaded with magnesium, which helps regulate blood sugar and blood pressure.
4. Tuna salad cucumber boats
~25g protein per serving
Mash a can of tuna with Greek yogurt and mustard. Scoop into cucumber halves or eat with high-protein chips or crackers. High in lean protein and omega-3s. Also fun to eat with your hands — just remember to wash them after!
5. Chocolate almond protein bars (homemade)
~12g protein per bar
Mix almond butter, chocolate protein powder, oats, and a little maple syrup. Shape into bars on parchment paper, let them dry, and store for later. No bake, no stress. Almonds also add vitamin E and healthy fats.
6. Edamame with sea salt
© Getty~17g protein per cup (shelled)
Microwave from frozen in just 3 minutes. Edamame is one of the few plant-based complete proteins and is also rich in folate and vitamin K.
7. Coconut vanilla collagen bars (homemade)
~10g protein per bar
Combine 1 cup of shredded coconut, ½ cup of almond flour, ¼ cup of vanilla collagen powder, ¼ cup of honey, and 2 tablespoons of coconut oil in a bowl. Mix well, then press the mixture into a lined 8x8-inch baking dish. Refrigerate for about 2 hours or until firm, then slice into 8 bars.
8. Turkey roll-ups with hummus
~15g protein per 3 roll-ups
Spread hummus on sliced turkey and roll with spinach or bell pepper for crunch. Turkey is a lean protein source, and hummus adds fiber and iron.
9. Chia pudding with protein powder
© Getty Images~20g protein per serving
Stir chia seeds, almond milk, and a scoop of protein powder. Let it thicken overnight. Add berries or cacao nibs if you’re feeling fancy. Read more about chia pudding here.
10. Cottage cheese with hot honey and walnuts
~20g protein per cup of cottage cheese
Creamy meets crunchy with a little sweet heat. Add walnuts for healthy fats and omega-3s, and you’ve got a surprisingly satisfying snack.
