Easy protein snacks

From: alexhormozi

Achieving fitness goals in 2024 often requires a significant intake of protein, and several “zero-prep” or minimal-prep options exist to help meet these needs without extensive cooking or high calories [00:00:07]. These options are designed to be convenient, high in protein, and low in other macronutrients like carbs and fats [00:00:10].

Quick Protein Options for Any Time

Many of these protein-packed choices are versatile enough to be considered snacks, even if they are described as meals. They prioritize ease of preparation and high protein content.

High-Protein Yogurt Bomb

This “protein bomb” offers a significant protein boost with minimal effort [00:00:39].

• Ingredients [00:00:42]:
  • Fage 0% yogurt (or similar brand) [00:00:49]
  • Crystal Light fruit punch (or Berry/Berry Sangria) [00:01:29]
  • Fruity Pebbles (or other preferred cereal) [00:03:32]
• Preparation [00:02:04]:
  1. Add about half a packet of Crystal Light (meant for a pitcher) to the yogurt container [00:01:48].
  2. Mix thoroughly in the container or a larger bowl if needed [00:01:50].
  3. Sprinkle Fruity Pebbles on top in layers to maintain crunchiness [00:03:12].
• Macros & Notes [00:00:54]:
  • The whole yogurt contains 94g of protein and just under 500 calories [00:00:57].
  • A cup of Fruity Pebbles adds 140 calories and 30g of carbs [00:02:45]. For dieting, a half cup (70 calories, 15g carbs) can be used [00:03:39].
  • Yogurt is often easier to digest than pure milk for those with dairy sensitivities [00:01:02].
  • This breakfast can be very filling, contains almost 100g of protein, and requires no dish washing if eaten directly from the container [00:04:01].

Jerky and String Cheese

These are highly portable and convenient protein sources [00:10:07].

• Original Jerky [00:10:26]:
  • A typical bag (6 servings) has 60g of protein and less than 500 calories (around 480 calories) [00:10:32].
• Light String Cheese [00:11:13]:
  • Four string cheeses equal 200 calories and 24g of protein [00:11:13], with minimal carbs and about 2.5g of fat [00:11:20].
  • String cheeses are small, with about “two bites” per stick [00:12:22].
• Combined Snack [00:11:25]:
  • A combination of four string cheeses and a bag of jerky provides 84g of protein and roughly 680 calories [00:11:38].
  • They pair well together, providing a “meat and cheese” flavor [00:12:41].

Cooked Shrimp with Cocktail Sauce

A lean and filling option for a quick protein boost [00:12:51].

• Ingredients [00:12:55]:
  • Peeled and cooked shrimp (from freezer or fresh section) [00:12:57]
  • Cocktail sauce [00:13:20]
• Preparation [00:13:12]:
  1. Defrost shrimp (can be done quickly under a sink) [00:13:15].
  2. Dip shrimp into cocktail sauce [00:13:38].
• Macros & Notes [00:14:10]:
  • Shrimp itself has zero carbs and zero fat; it is pure protein [00:14:12].
  • Cocktail sauce typically has 30 calories per quarter cup [00:13:23].
  • Shrimp is easily digestible for most people and is very filling due to its volume [00:13:52].

Chocolate Egg Whites

An unconventional but effective way to consume pure protein with minimal prep [00:19:41].

• Ingredients [00:20:42]:
  • Ultra-pasteurized egg whites (e.g., “tall boys”) [00:20:42]
  • Hershey’s Zero Sugar Chocolate Syrup [00:21:16]
• Preparation [00:20:38]:
  1. Pour egg whites into a container.
  2. Add chocolate syrup to taste (e.g., 3-4 tablespoons for a large quantity of egg whites) [00:21:24].
  3. Mix thoroughly [00:21:29].
• Macros & Notes [00:20:47]:
  • A full container (approx. 20 servings) provides 100g of protein with 0g fat and 0g carbs [00:20:53].
  • Hershey’s Zero Sugar syrup has 5 calories per tablespoon [00:21:19].
  • Egg whites are ultra-pasteurized, making them safe to consume raw [00:20:01].
  • It tastes like chocolate egg whites, with a “gritty” texture towards the end, so consider drinking 95% [00:21:58].
  • Alternatively, egg whites can be microwaved for 90 seconds to create a soufflé-like texture [00:28:23], which can be topped with salsa [00:30:09].

Fairlife Protein Shakes

A pre-made, convenient option for a quick protein boost. This is part of Alex Hormozi’s Daily Diet Routine [00:31:22].

• Description [00:31:34]:
  • These shakes taste like chocolate milk (or melted ice cream for vanilla) [00:31:48].
  • They are highly convenient and require zero preparation [00:31:58].
• Macros [00:31:27]:
  • One shake contains 42g of protein and 230 calories [00:31:27].
  • Two shakes provide 84g of protein for 460 calories [00:31:30].

Tuna and Yogurt

A high-protein, low-calorie option that is simple to prepare [00:25:02].

• Ingredients [00:25:08]:
  • Canned tuna in water [00:25:08]
  • Fage 0% (or similar) yogurt [00:25:53]
  • Yellow mustard [00:26:33]
  • Optional: Pepper, celery, cucumbers, salt [00:26:53]
• Preparation [00:26:46]:
  1. Drain tuna and combine with yogurt.
  2. Add yellow mustard generously, as it has zero calories [00:26:37].
  3. Mix thoroughly.
  4. Add optional seasonings or texture additions like celery.
• Macros & Notes [00:25:23]:
  • One can of tuna in water provides 66g of protein and 300 calories [00:25:27], with basically zero carbs and fat [00:25:32].
  • Three-quarters of a cup of yogurt adds 90 calories [00:26:16].
  • In total, this bowl provides 84g of protein and less than 400 calories [00:26:26].
  • Most seafoods, especially tuna, are very lean protein sources [00:25:37].

General Tips for Protein Consumption

• Zero-Prep Convenience: Focus on foods that require minimal to no cooking or complex assembly [00:00:07].
• Prioritize Protein: Aim for foods that are primarily protein, with very little fat or carbohydrates [00:00:10].
• Calorie-Conscious Flavoring: Use low-calorie flavor enhancers like Crystal Light, zero-sugar syrups, hot sauces, or mustard to make high-protein foods delicious without adding significant calories [00:01:18].
• Portion Control: Even with “zero-prep” meals, be mindful of portions, especially if using ingredients with higher calorie counts [00:10:47].
• Experiment with Textures: For cereals or similar toppings, adding them in layers can help maintain crunchiness [00:03:10].
• Maintain Variety (or not): Sticking to the same meals for long periods can be effective for dieting and nutrition strategies [00:04:39].

These protein-rich breakfast options and snack ideas demonstrate how to achieve high protein consumption in diet with minimal effort, suitable for those looking to get “shredded” or simply maintain a fit physique through simple nutrition. For those seeking high-protein recipes and meal preparation tips, these suggestions can be adapted.