It is known that feeling full between main meals may require you to eat protein-rich snacks, and this is what drives many people to eat eggs as they are the best delicious and protein-rich snacks that may immediately come to mind if you feel hungry. Each large egg contains about 6 grams of protein, according to the United States Department of Agriculture (USDA).
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Protein Substitutes for Eggs
Eggs alone are not the only option for getting protein. There are some healthy and light egg-free alternatives that help you maintain your activity level as well:
1. Shrimp
Shrimp is one of the foods you can eat as a snack to get your recommended weekly amount of protein through seafood, which is estimated at 8 ounces according to the US Department of Agriculture’s 2020-2025 dietary guidelines.
There are many delicious and quick recipes that enable you to prepare a light and healthy meal of shrimp to give you the energy needed to complete your day.
2. Canned Fish
Canned fish of all kinds, such as salmon, sardines, and tuna, are important food sources rich in protein necessary for your daily activity, as well as Omega 3, which is one of the important elements that is recommended to be included in the diet on an ongoing basis.
A small can of salmon (75 grams) contains 18 grams of protein, which is enough to provide you with energy.
3. Cottage Cheese
If you are looking for a quick meal that does not require steps to prepare in the first place, and at the same time provides you with the necessary amount of protein, you should eat a medium piece of cottage cheese.
If you are interested in reducing the sodium content in your food, you can choose types that are completely salt-free.
4. Edamame (Green Soybeans)
Edamame is a naturally sugar- and gluten-free snack that is low in calories at the same time. Most importantly, it contains all nine essential amino acids needed to maintain and build muscle.
Edamame is considered an ideal snack to obtain energy throughout the day, due to it containing an appropriate percentage of fiber, approximately 3 grams per half cup.
You can just add a little salt and spices to the edamame after steaming it, and enjoy a quick, healthy and delicious meal.
5. Almonds
It is known that eating a handful of nuts helps lower Cholesterol in the body. But almonds are at the top of the list of snack foods that make you feel full between meals and get your necessary share of protein at the same time.
Some studies in the field of nutrition have confirmed that eating almonds contributes greatly to maintaining your heart health. According to the US Department of Agriculture, about 35 almonds contain 9 grams of protein. So, it’s okay to have it as a daily companion inside your bag all the time.
6. Kefir Milk
Kefir Milk – a fermented milk drink like thin yogurt or Ayran – contains 9 grams of protein per cup, the USDA reports. It is also an excellent source of calcium, Phosphorus and Vitamin D, all of which, along with protein, it is considered an essential nutrient for bone health.
Kefir can be consumed alone or added to any type of your favorite smoothie.
7. Strained Yogurt
If you’re looking for a protein alternative to eggs, strained yogurt is a snack that gives you plenty of calcium and probiotics. You can eat it as is, or garnish with apricots and walnuts.
8. Almond Butter
If you’re bored of eating the same almonds, two tablespoons of almond butter provide nearly 7 grams of protein. Spread it on a piece of whole-grain bread for a rich, filling meal.
9. Hummus
A half cup of cooked chickpeas contains more than 7 grams of protein, according to the USDA. In addition to containing fiber that is beneficial for digestion, it is also a good source of iron.
Therefore, eating chickpeas with foods rich in vitamin C, it will help your body absorb minerals better, which is important for energy production.
There are many recipes that you can prepare using chickpeas, such as a light chickpea salad. And cinnamon sugar roasted chickpeas, and air fryer crispy chickpeas.
Source: Eatingwell
