Protein sources can be extremely useful as snacks or meal replacements. They are a healthy substitute to snacks that are high in sugar and refined carbohydrates. The following is a limited list of protein sources that are portable and handy.

Protein shakes: Protein shakes are a wonderful way to get the protein you need while limiting the calories and fat that usually accompany typical sources of protein such as meat. Look at the label to make sure the sugar content is not high. I personally prefer protein shakes with 10 grams or less of sugar.

Boiled eggs are high in vitamin B. As a snack, it can keep you full in between meals.

Roasted chickpeas are nutrient rich and a useful source of fiber.

Edamame are a good source of protein and minerals.

Yogurt and fruit parfait. Preferably use low fat yogurt to limit the amount of sugar. You may improve palatability by adding spices such as cinnamon or a small amount of sweetener such as Splenda.

Cottage cheese: Is an excellent source of protein and contains few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.

Nuts such as almonds, pistachio, macadamia nuts to mention but a few. Nuts are calorie dense and only a handful should do.

Hummus used as a dip for veggies can be filling and a healthy snack.

Cheese sticks. Low fat cheese sticks are a handy snack.

Celery sticks and peanut butter. High in protein, healthy fats, and fiber.

Ife Ojugbeli, MD, MBA, Dipl. ABOM.