Proteinreiche Snacks: Gesunde Zwischenmahlzeiten für den Power-Alltag

Proteins are found in both animal and plant foods.

Animal protein sources:

Many animal foods are complete sources of protein as they are often all nine essential amino acids that the body cannot produce itself.

• Meat: Beef, pork and lamb are rich in high-quality protein.
• Fish and seafood: Salmon, tuna, shrimp and other fish also provide a high amount of protein.
• Dairy products: Milk, cheese, yogurt and cottage cheese are great sources of protein and also contain calcium.
• Eggs: One egg contains about 6 grams of protein and is considered one of the best natural sources of protein.
• Poultry: Chicken and turkey are particularly lean and protein-rich types of meat.

Vegetable protein sources:

Vegetable protein sources are often incomplete, but contain a variety of nutrients and can be supplemented by combinations of different foods can be made complete.

• Legumes: Lentils, chickpeas, beans and peas are excellent plant-based sources of protein.
• Nuts and seeds: Almonds, chia seeds, linseeds and walnuts provide both protein and healthy fats.
• Cereals: Quinoa, oatmeal and amaranth are good plant-based sources of protein and provide additional protein. dietary fiber.
• Tofu and tempeh: These products made from soybeans are rich in protein and offer a good meat alternative.
• Kale and broccoli: While these vegetables contain less protein than legumes, they still contribute to a protein-rich diet.

Many people associate protein sources with main meals such as meat, fish or tofu. But also snacks can also be real protein bombs and help you reach your daily protein target without having to compromise on taste or convenience.

A big problem for many people, especially if they are frequently on the go, is the choice of healthy snacks. It's tempting to reach for high-sugar, low-nutrient snacks when time is short.
But with a little planning and the right ingredients, you can protein-rich
snacks on the go very easily and keep your day full of energy
master your day.

Savoury protein-rich snacks

• Cottage cheese with vegetable sticks: Cottage cheese is not only low in calories, but also rich in protein. It goes perfectly with vegetable sticks such as cucumber, carrots or peppers. This combination makes for a fresh, crunchy snack that will keep you full for a long time.
• Roasted chickpeas: Chickpeas are a fantastic plant-based source of protein. If you roast them in the oven with a little olive oil, spices and salt, you get a crunchy, protein-rich snack that is perfect for on the go.
• Hard-boiled eggs: A hard-boiled egg contains about 6 grams of protein, making them an easy and convenient option for in-between meals. You can cook them in advance, put them in the fridge and take them with you when you need them. Combined with some wholemeal bread or vegetables, you have a wholesome snack.
• Nuts and seeds: Nuts such as almonds, cashews or pistachios are perfect snacks when you need a quick protein boost. However, be careful not to eat too many, as they also have a high fat content. A small handful is often enough to satisfy your hunger.
• Edamame: These young soybeans are a fantastic high-protein snack option. They contain around 17 grams of protein per cup and are rich in fiber. You can simply cook them in a little salted water and enjoy them on the go.
• Tuna salad: A small tuna salad made from tuna in its own juice, some yogurt and a few pieces of vegetables is quick to prepare and provides you with a good portion of protein.
• Lentil potato chips: Lentil potato chips are a healthier alternative to conventional potato chips and contain significantly more protein. They are ideal for snacks between meals and are easy to take with you.
• Hummus with carrot sticks: Hummus, which is chickpea-based, is an excellent plant-based source of protein. Combined with carrot sticks, you get a crunchy, fresh snack that will keep you full for a long time. In our blog you can find more healthy recipes to try out for yourself.

Sweet protein-rich snacks

• Greek yogurt with nuts and berries: Greek yogurt is an excellent source of protein, with up to 10 grams per serving. Combined with nuts such as almonds or walnuts and fresh berries, you have a tasty and nutritious snack on the go. The nuts provide healthy fats, while the berries provide a natural sweetness and additional vitamins.
• Protein bar: Protein bars are the classic on-the-go snack. Make sure you choose a bar that is low in sugar but high in protein. There are now numerous variants that consist of
  natural ingredients such as nuts, dates and protein powder and are a great alternative to sugary snacks. It's even better if you prepare the bar yourself. You can find out how easy it is in our blog: Make your own vegan muesli bars.
• Quark with fruit: Quark is another great source of protein and contains around 14 grams of protein in one serving. Combine it with fresh fruit such as apples, pears or berries and sweeten it lightly with honey or agave syrup for a delicious and healthy snack.
• Chia pudding: Chia seeds are not only rich in protein, but also a great source of fiber. Prepare a chia pudding by soaking chia seeds in almond milk or coconut milk and leaving to infuse overnight in the fridge. The next day, you can top it with fresh fruit and some nut butter.

Try the vegan protein drink meal from LiveFreshEasy to prepare, full of vegetable proteins and lactose- and gluten-free. Whether chocolate, forest fruit or vanilla - the protein shake contains 29 grams of protein per portion as well as important vitamins, nutrients and trace elements.

In search of the perfect high-protein Breakfast? The LiveFresh
Low-Carb Porridge convinces with 17 grams of protein per serving and is
is also really tasty. You can choose between the flavors apple-cinnamon, chocolate and berry-vanilla.

Healthy snacks play a crucial role in how you feel throughout the day. Protein-rich snacks between meals ensure that your blood sugar levels stable and you don't reach for an unhealthy sweet to overcome an energy slump.

If you eat throughout the day regular, protein-rich snacks between meals throughout the day, you can keep your body constantly supplied with energy, Cravings avoid and at the same time your maintain or even build muscle mass.

A snack that contains a lot of protein is Greek yogurt with nuts. Greek yogurt provides about 10 grams of protein per portionwhile nuts such as almonds provide additional healthy fats and proteins (around 6 grams per handful). This combination is not only rich in proteinbut also nutritious and fillingideal for between meals or after training.