High-protein snacks don’t need to be complicated, expensive or dull.
They just need to do one job: keep you fuelled between meals so your energy doesn’t crash.
And no - you don’t need to live on protein bars to get there!
Olympic champion Jessica Ennis-Hill has always kept her fuelling simple:
"Snacking gets such a bad reputation," she says, "but the right snacks kept me consistent through my whole career.
"I always went for things that were quick, natural and balanced - yoghurt and berries, boiled eggs, peanut-butter rice cakes, smoothies.
"If my snacks were sorted, I knew the rest of the day would follow."
It’s a reminder that snacks shouldn’t be fillers. They’re part of your wider performance plan.
What nutritionists recommend
Registered dietitian Sophie Medlin (CityDietitians) often says the simplest snacks are the best:
"Most people under-fuel between meals," she says.
"A snack that includes protein plus fibre - something like yoghurt and fruit, toast with nut butter, or hummus and veg - can support steady energy and help keep appetite in check later in the day."
Five easy high-protein snacks you can make in under five minutes
1. Greek yoghurt bowl (15–20g protein)
- Greek yoghurt
- Handful of berries
- Drizzle of honey or agave
- Optional: chia seeds
Why it works: protein + fibre + antioxidants.
2. Salmon and avocado rice cakes (12–18g protein)
- Two rice cakes
- Smoked salmon
- Sliced avocado
- Lemon + black pepper
Why it works: omega-3 fats + satiating protein.
3. Cottage cheese toast (18–20g protein)
- Wholegrain toast
- Cottage cheese
- Cherry tomatoes or cucumber
- Olive oil + herbs
Why it works: slow energy + hydration + protein.
4. Nut-butter banana bites (8–12g protein)
- Banana slices
- Peanut or almond butter
- Sprinkle of seeds
Why it works: stable energy and perfect pre-workout.
5. Mini smoothie shot (10–15g protein)
- Half a banana
- Scoop of Greek yoghurt
- Handful of oats
- Dash of milk
Why it works: portable, filling, balanced.
Why high-protein snacks matter
You’re not snacking for the sake of it - you’re snacking with purpose. Performance nutritionists often highlight that small, consistent protein hits throughout the day can support:
- steady energy
- better training sessions
- fewer cravings
- more balanced meals
- improved recovery
It's the subtle habits that make the biggest difference.
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