5 Quick and Easy Protein Snacks That Actually Work

If you’ve ever tried to build muscle, lose fat, or just feel stronger, you’ve probably heard the same advice: “eat more protein.” But how much do you actually need?

A good rule of thumb is around 1.6–2.2 grams of protein per kilogram of bodyweight per day if you’re training regularly. So, if you weigh 70kg, that’s roughly 110–150g of protein daily. It sounds like a lot, and honestly, that’s where most people struggle.

Main meals usually aren’t the problem. Breakfast, lunch, and dinner tend to give you a decent chunk of protein. It’s the in-between moments — when you’re hungry mid-afternoon, or need something after work — that either make or break your progress. Snacks are where most people fall short, and that’s why getting them right can be the difference between hitting your protein goal or missing it every day.

The good news is you don’t need a perfect meal plan or endless chicken and broccoli to fix it. A few simple high-protein snacks can bridge that gap without stress. Here are five of my go-to options that are quick, easy, and actually work in real life.

1. Greek Yogurt with Berries/Nuts

Grab a pot of plain Greek yogurt (higher protein than flavoured ones) and top with fresh berries and your choice of nuts (No more than 30g) Takes 30 seconds, gives you 15–20g protein, and tastes decent.

Ingredients:

• 200g plain Greek yogurt

• A handful of fresh strawberries, blueberries, or raspberries

• 30g Your choice of nuts

• Optional: 1 tsp honey

Quick Instructions:

Scoop yogurt into a bowl, top with berries, and drizzle with honey if you fancy it.

Protein: ~15–20g

2. Cottage Cheese on Rice Cakes

Spread cottage cheese on rice cakes, then add sliced cucumber, tomato, or even fruit if you want it sweet. Cheap, filling, and around 10–15g of protein depending on your portion.

Ingredients:

• 2 rice cakes

• 100g cottage cheese

• Sliced cucumber or tomato

Quick Instructions:

Spread cottage cheese onto rice cakes, top with sliced veg, and enjoy.

Protein: ~10–15g

3. Tuna Pouches or Cans

Tuna is the ultimate no-fuss protein. Open a pouch or can, squeeze a bit of lemon, and eat it straight. About 20g of protein in under a minute, no cooking required.

Ingredients:

• 1 pouch or can of tuna (no-drain if possible)

• Lemon wedge

Quick Instructions:

Open the pouch or can, flake with a fork, and squeeze lemon juice on top. Eat straight away.

Protein: ~20g

4. Hard-Boiled Eggs

Boil a batch at the start of the week, stick them in the fridge, and grab one when you’re hungry. Each egg has 6g protein, plus healthy fats to keep you fuller for longer.

Ingredients:

• 2 eggs

• Pinch of salt & pepper

Quick Instructions:

Boil eggs for 8–10 minutes, cool, peel, and season with salt and pepper.

Protein: ~12g (6g per egg)

5. Protein Smoothie

One scoop of protein powder, some milk or water, and some blueberries . Blend it up and you’ve got 20–30g of protein sorted. Add frozen berries on top or oats if you want extra flavour and calories.

Ingredients:

• 1 scoop protein powder (whey or plant-based)

• 250ml (Almond,Oat) milk (or water)

• Handful of berries

Quick Instructions:

Add ingredients to a blender, blend until smooth, and drink immediately.

Protein: ~20–30g

The thing with these snacks is they’re simple. No overthinking, no stress. Just easy protein boosts you can rely on when you’re busy. And because they slot into the gaps between meals, they’re the habit that makes all the difference. Build them in daily and suddenly hitting your protein target stops feeling impossible.

Because at the end of the day, fitness isn’t about perfection — it’s about small, consistent wins that add up.

Takeaway: Snacks are the game-changer. Stock up on a few high-protein basics, keep them handy, and you’ll hit your protein target without even thinking about it. Consistency beats everything.

Disclaimer

I’m not a dietitian. This blog is for general information and sharing what works for me and my clients. It’s not medical advice. If you’ve got health conditions or specific dietary needs, check in with a qualified professional before making major changes to your diet.

Speak soon

Ross

On another note, do you want to take your Core Training to the next Level? Check out my 12 Week Core Progression Programme HERE