18 Foods That Can Keep You Feeling Full Longer Than a Protein Bar

Protein is an important nutrient for muscle well being, immunity, and plenty of different essential processes. It additionally helps you’re feeling full between meals, which may assist weight reduction and wholesome weight upkeep.

Whereas protein bars are the everyday go-to snack or meal, many include elements like added sugar, synthetic sweeteners, and preservatives. In reality, many different meals pack extra protein than protein bars.

Listed here are 17 meals that may preserve you feeling fuller longer than a protein bar.

• Protein: 21 grams per 31.5-gram serving

Home made protein shakes made with whey protein usually include extra protein than a mean protein bar.

Whey protein may be combined with different wholesome elements, like frozen berries and nut butter, to create a creamy protein shake.

• Protein: 23.3 grams per cup

Cottage cheese has extra protein than many protein bars and may be added to different high-protein meals, like eggs and protein shakes, to spice up its protein content material.

A cup of cottage cheese additionally offers excessive quantities of B12, calcium, selenium, and phosphorus.

• Protein: 25 grams per cup

Greek yogurt has greater than twice the quantity of protein present in common yogurt.

Greek yogurt can be excessive in important vitamins, like calcium, which performs essential roles in bone, coronary heart, and hormonal well being. A cup of Greek yogurt covers 21% of the Each day Worth (DV) for calcium.

• Protein: 40.6 grams per can (172 grams)

Canned tuna is a handy substitute for protein bars. It is also a wonderful supply of omega-3 fat, nutritional vitamins, and minerals, like B12 and selenium.

Canned tuna may be loved by itself as a snack or added to meals like salads and grain bowls to spice up its protein content material.

• Protein: 18.4 grams per cup

Edamame are immature soybeans which might be filled with protein. A cup of edamame offers 18.4 grams of protein per cup, exceeding the quantity present in most protein bars.

Edamame can be excessive in fiber, a nutrient that performs essential roles in intestine and coronary heart well being. A cup of edamame packs 8 grams of fiber.

• Protein: 14.5 grams per cup

Roasted chickpeas are crunchy, filling, and transportable, making them a sensible choice for a high-protein snack.

Chickpeas are additionally a very good supply of a number of different vitamins, together with fiber, magnesium, manganese, and folate.

• Protein: 18 grams per 20-gram scoop

Collagen peptides may be combined into cold and hot drinks, resembling espresso and smoothies, and recipes, resembling oatmeal and chia pudding.

For instance, a 20-gram scoop of Very important Proteins Collagen Peptides packs 18 grams of protein, making it a extra concentrated supply of protein than most protein bars.

Attempt whipping up a candy, high-protein collagen scorching chocolate by mixing cocoa powder, collagen, and a sweetener of your selection with common or plant-based milk. 

• Protein: 26 grams per 4-ounce serving

Hen breast has 26 grams of protein per 4-ounce serving, making it among the best sources of protein you may eat. It’s additionally a very good supply of a number of nutritional vitamins and minerals, like B6, phosphorus, zinc, and selenium.

Hen breast may be loved in some ways, together with as a high-protein topping for salads and grain bowls. 

• Protein: 17.9 grams per cup

Lentils are a wonderful supply of plant-based protein and are additionally excessive in fiber, B nutritional vitamins, magnesium, zinc, iron, and potassium.  

For a high-protein snack, attempt roasted lentils or whip up a lentil salad by mixing lentils with chopped herbs and an olive oil French dressing.

• Protein: 20.4 grams per three-ounce serving

A 3-ounce serving of shrimp has a excessive protein content material and offers a number of essential vitamins, together with B12 and selenium.

Attempt snacking on grilled shrimp or including shrimp to dishes like salads, pasta, and stir-fries. 

• Protein: 19.6 grams per 3-ounce serving

A 3-ounce serving of canned salmon has practically 20 grams of high-quality protein, and can be wealthy in nutritional vitamins and minerals like B12, selenium, and potassium, in addition to the omega-3 fat.

Canned salmon is shelf-stable and extra reasonably priced than recent salmon, making it a sensible choice for these on a finances. 

• Protein: 12.5 grams per two giant eggs

Eggs are a handy supply of protein. Two giant eggs have a protein content material just like that of many protein bars. 

Onerous-boiled eggs can be utilized as a transportable protein supply and pair effectively with different high-protein snack meals, like cheese and nuts. Eggs are additionally excessive in different important vitamins, like vitamin B12, selenium, and vitamin A.

• Protein: 15 grams per 3-ounce serving

When you’re following a vegan or vegetarian food plan, seitan is a brilliant protein selection. Seitan is a meat various constituted of wheat gluten, making it secure for these following plant-based diets. 

A 3-ounce serving of seitan offers 15 grams of protein, making it a greater supply than many protein bars. 

• Protein: 15.2 grams per cup

Black beans are among the best plant-based proteins you may eat. They’re additionally excessive in fiber, overlaying over 54% of your day by day fiber wants. 

They’re additionally excessive in nutritional vitamins and minerals, like folate, iron, copper, and magnesium. Attempt incorporating black beans into salads, grain bowls, and soups for a lift of protein. 

• Protein: 19.9 grams per 100-gram serving

Tempeh is a protein-packed meals constituted of fermented soybeans. A 100-gram serving of tempeh simply offers extra protein than what’s discovered in lots of protein bars.

Tempeh can be excessive in a number of nutritional vitamins and minerals, like riboflavin, niacin, magnesium, and manganese. 

Protein: 19.6 grams per 3-ounce serving

Canned salmon is greater in protein than most protein bars. Plus, it is wealthy in a number of vitamins not generally present in protein bars, like calcium, selenium, potassium, and omega-3 fat.

Attempt utilizing canned salmon to spice up the protein content material of salads and grain dishes. 

• Protein: 13 grams per ounce serving

When you desire savory meals, turkey jerky could also be a very good substitute for protein bars. It may be paired with different high-protein meals, like hard-boiled eggs, cheese, and nuts, for a filling and nutritious snack. 

When searching for jerky, remember that some merchandise are excessive in salt and added sugars, which may hurt well being if overconsumed.

• Protein: 10 grams per third-cup

Bob’s Purple Mill Protein Oats include 50% extra protein than common oats, making them a greater choice for hitting your protein targets.

Oatmeal may be topped with different high-protein meals, like seeds, collagen powder, and Greek yogurt, for a protein-packed snack or meal.

The RDA for protein is at the moment set at 0.8 grams per kilogram of physique weight (0.36 grams of protein per pound).

The RDA is the minimal quantity of protein vital to satisfy your physique’s amino acid necessities and stop points like muscle losing. Nevertheless, it’s not meant for use as a tenet for optimum protein consumption.

Most bodily lively individuals who frequently train must take between 1.2 and a pair of.0 grams per kilogram of protein per day (0.54 and 0.9 grams per pound) to take care of muscle mass. Chances are you’ll want extra protein when you’re attempting to construct muscle or lose physique fats.

When you’re unsure how a lot protein you want, discuss to a healthcare supplier like a registered dietitian.

Protein bars are a very good supply of protein, however there are lots of different wholesome meals which might be filled with protein, generally greater than what’s present in a protein bar. 

Greek yogurt, eggs, lentils, hen breast, collagen peptides, and salmon are just a few examples of high-protein meals that include as a lot or extra protein than protein bars.