When you start a new exercise regime, the first change you’re likely to make to your diet is to increase your protein intake to help your body repair and rebuild muscles.

Most of your protein intake should come from your main meals, but if you are struggling to get enough try adding some high protein snacks.



Compact packages filled with lots of powerful nutrients. One large egg has 70 calories, 6 grams of protein, and a variety of other nutrients, including vitamin D, riboflavin, and selenium. Combine that nutrient profile with flavor and versatility, and you’ve got an ideal source of lean protein.



With around 140 calories and 12 grams of protein per serving, yoghurt makes one tasty source of healthy protein, not to mention other good things, such as vitamin A, phosphorus, and calcium. Yogurt’s protein density and mild flavor make it an ideal base for a variety of  healthy snacks.


Nuts & Seeds

Nutrient-dense nuts and seeds have everything you need to stay full, including protein and good fats. Nuts and seeds are also incredibly versatile; they can be used in a wide range of sweet and savory protein snacks.


Peanut Butter

A 2-tablespoon serving of peanut butter contains 188 calories.These calories come from a mix of carbohydrates, proteins and fats. Each serving of peanut butter provides you with 7.7 grams of protein, which helps keep your tissues strong and promotes immune function, as well as 16 grams of fat, a concentrated source of energy. Peanut butter also offers 6.9 grams of carbohydrates per serving. Some of these carbs break down into sugar and fuel your brain, liver and muscle tissue.