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High protein high calorie snack ideas

Eating nutritious snacks can help minimize weight and muscle loss and maintain energy levels.

The following contains general guidance. Please consult your physician and registered dietitian for individual recommendations.

smart snacking tips

  • Focus on calorie-dense foods! Choose snacks that pack a lot of nutrition and calories into smaller portions.
  • Make it manageable! Choose small, frequent portions, which can be easier to handle than larger servings.
  • Keep snacks easy! Prepare snacks ahead of time to have grab-and-go options available.
  • Change them up! Try new recipes and rotate your options on a weekly basis so they don’t become boring.
  • Add liquid calories! Beverages like milkshakes, smoothies, or nutrition supplements can provide nutrients in an easy-to-consume form.

COTTAGE CHEESE + FRUIT OR VEGGIES

Cottage Cheese + Pineapple (140 Calories, 12g protein)
– 4 oz. 2% cottage cheese, 1/2 cup pineapple chunks

Cottage Cheese + Peaches (130 Calories, 12g protein)
– 4 oz. 2% cottage cheese, 1/2 cup canned peaches

Cottage Cheese + Tomatoes (240 Calories, 12g protein)
– 4 oz. 2% cottage cheese, handful of grape tomatoes, 1 Tbsp extra-virgin olive oil

NUT BUTTER + FRUIT OR TOAST

Peanut Butter Toast (325 Calories, 11g protein)
– 1 slice whole grain toast, 2 Tbsp creamy peanut butter, 1 Tbsp honey

Almond Butter Banana Toast (375 Calories, 12g protein)
– 1 slice whole grain toast, 2 Tbsp almond butter, 1 medium banana sliced

Apple + Peanut Butter (285 Calories, 7g protein)
– 1 medium apple sliced, 2 Tbsp creamy peanut butter

Banana + Peanut Butter (295 Calories, 9g protein)
– 1 medium banana, 2 Tbsp creamy peanut butter

SPREADS + BREAD OR CRACKERS

Hummus + Pita (350 Calories, 10g protein)
– 4 Tbsp hummus, 1 6″-round pita bread

Tuna Salad + Crackers (430 Calories, 25g protein)
– 3/4 cup tuna salad, 1 serving of whole grain cracker

Bagel + Cream Cheese (365 Calories, 13g protein)
– 1 plain bagel, 2 Tbsp cream cheese

Avocado Toast (310 Calories, 7g protein)
– 1 slice whole grain bread, 1 avocado sliced, sprinkle of
everything bagel seasoning

CHEESY SNACK CRAVINGS

Cheese Quesadilla (375 Calories, 17g protein)
– 1 medium flour tortilla, 1/2 cup shredded cheddar cheese

Egg & Cheese Sandwich (300 Calories, 15g protein)
– 1 English muffin, 1 pan-fried egg, 1 slice cheddar cheese

Grilled Cheese (350 Calories, 20g protein)
– 2 slices whole wheat bread, 2 slices cheddar cheese

Snack Box (400 Calories, 14g protein)
– 6-8 cheese cubes, handful of mixed nuts, whole grain crackers

GREEK YOGURT + GRANOLA AND FRUIT

Strawberry Vanilla Yogurt Parfait (295 Calories, 17g protein)
– 3/4 cup vanilla Greek yogurt, 1/2 cup granola, 1/2 cup sliced strawberries

Chocolate Blueberry Yogurt Parfait (305 Calories, 17g protein)
– 3/4 cup vanilla Greek yogurt, 1/3 cup chocolate granola, 1/2 cup blueberries

Zesty Berry Yogurt Parfait (344 Calories, 17g protein)
– 3/4 cup lemon Greek yogurt, 1/3 cup granola, 1/2 cup blackberries and raspberries

ENERGY BOOSTING BEVERAGES

High Protein Milk (215 Calories, 18g protein)
– 8 oz. whole milk, 1 scoop protein powder (75 Calories, 10g protein)

Banana Smoothie (385 Calories, 17g protein)
– 8 oz. soy milk, 1 medium banana, 2 Tbsp peanut butter

Hot Chocolate (240 Calories, 8g protein)
– 8 oz. whole milk, 1 packet hot chocolate mix
Store-bought Nutrition Drink (350 Calories, 16g protein)

8-ounce Whole Milk (140 Calories, 7g protein)

Calorie and protein values are estimates. Please refer to nutrition labels for exact nutrient content