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10 high protein snacks you can make in the office

Criteria:

  • Easy to prepare in a standard office kitchen: no elaborate prep or kit

  • Easy to refrigerate / store ingredients

  • Not-smelly

  • Aiming for 250kcal, 25g carbs, 20g protein, and 10-20g healthy fats

Greek Yogurt with Berries and Nuts

  • 150g non-fat Greek yogurt

  • 100g mixed berries

  • 10g honey

  • 10g chopped walnuts

Cottage Cheese and Avocado

  • 150g cottage cheese

  • 50g fresh avocado

  • 10g olive oil drizzle


Tuna on Rice Cakes with Avocado

  • 100g tuna (canned in water)

  • 2 plain rice cakes

  • 25g mashed avocado

Turkey Roll-Ups with Cheese

  • 75g sliced turkey breast

  • 1 small whole-grain tortilla

  • 15g shredded cheddar cheese

Edamame and Quinoa with Sesame Oil

  • 50g cooked quinoa

  • 100g steamed edamame

  • 5g sesame oil drizzle


Hard-Boiled Eggs and Whole-Grain Crackers with Almond Butter

  • 2 hard-boiled eggs (whites and yolks)

  • 3 whole-grain crackers

  • 10g almond butter spread on crackers

Protein Smoothie with Peanut Butter

  • 1 scoop whey protein

  • 150ml unsweetened almond milk

  • 1/2 medium banana

  • 10g oats

  • 10g natural peanut butter

Chicken and Sweet Potato with Tahini

  • 75g grilled chicken breast

  • 100g roasted sweet potato cubes

  • 10g tahini drizzle


Hummus and Veggies with Olives

  • 75g hummus

  • 100g raw carrots or bell peppers

  • 5g olive oil drizzle or 10g sliced olives

Chicken waldorf

  • Grilled chicken breast (75g, diced)

  • Apple (1/2 medium, ~100g, diced)

  • Celery (1 stalk, ~50g, sliced)

  • Walnuts (10g, chopped)

  • Greek yogurt (2 tbsp, ~40g, for dressing)

  • Olive oil (1 tsp, mixed into yogurt dressing)