By: Chris Gates

If you’re trying to eat more protein and wondering what snacks will help you hit your daily target, you’re not alone. I get this question all the time—on Instagram, from clients, and especially from parents who are constantly on the go.

So let’s talk about it. Yes, I’ll give you a bunch of high-protein, low-calorie snack ideas you can use. But here’s the curveball…

Snacks aren’t going to solve your protein problem.

If you’re relying on snacks to hit your daily protein goal, you’re likely missing the real solution: building more protein into your meals.

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Most People Are Starting Behind

One of the most common issues I see with new coaching clients is that they’re not eating nearly enough protein at each meal. I’m talking about people trying to lose weight, build muscle, or just eat healthier—and they’re putting 2 or 3 ounces of chicken on their plate.

That’s not going to cut it.

If your meals only have 15–20 grams of protein, you’re starting the day behind. That’s why hitting your protein goal always feels like a scramble.

Instead, you should aim for 30–40+ grams of protein per meal. If you eat three meals a day and hit 30 grams each time, you’re already at 90 grams—and most people need somewhere between 100–150 grams per day.

How I Structure My Day

To give you a quick example, here’s what my day typically looks like:

• Breakfast: Eggs + protein shake = ~50g protein
• Lunch #1 (pre-workout): Chicken-based meal = ~40–50g
• Lunch #2 (post-workout): Another high-protein meal = ~40–50g
• Dinner: Varies, but still includes a main protein source
• Snack (if needed): Something small to top things off

By 3 p.m., I’ve often hit 150 grams of protein, and my goal is usually around 180–200 grams. It makes the rest of the day easy.

The key? My meals do the heavy lifting.

Build Your Meals Around Protein

Whether you eat meat or follow a plant-based diet, the concept is the same: each meal should be built around a strong protein source. That might be:

• Chicken, turkey, fish, or beef
• Eggs and egg whites
• Tofu, tempeh, lentils, or seitan
• Vegan meat alternatives
• Protein powders

Once you establish that anchor, you can build the rest of your meal—carbs, fats, veggies—around it.

If your meals are lacking protein right now, the solution is simple: add more of the protein source you’re already using, or choose a higher-protein option.

OK, Let’s Talk Snacks

Once your meals are dialed in, snacks can be helpful to fill in the gaps or add convenience during a busy day. Here are some of my favorite go-to high-protein, low-calorie snacks:

🥣 Greek Yogurt or Skyr

• My nightly go-to.
• Brands like Oikos Triple Zero = 15g protein, 90 calories per cup.
• Great for sweet cravings!

🧀 Low-Fat Cheese or String Cheese

• Babybel Light or similar options have solid protein with lower fat.
• Easy and portable.

🥩 Jerky

• Great travel snack.
• Low calorie, high protein, but high sodium—use occasionally.

🦃 Deli Meat Roll-Ups

• Stack up 3–4 oz of turkey or chicken deli meat.
• Quick, satisfying, and easy to prep.

🥄 Cottage Cheese

• Not for everyone taste-wise, but very high in protein.

🧃 Protein Shakes & Bars

• Shakes are simple post-workout or on the go.
• Look for bars with 20g+ protein and <250 calories.
• My favorite right now: Legion Cookie Dough Bars (20g protein, 240 calories).

🌱 Edamame

• One of the highest-protein veggies.
• Tasty, salty, filling, and quick to prepare.

🥣 Protein Oatmeal

• Add a scoop of protein powder to your oats.
• Avoid sugar-loaded pre-packaged options.

When Snacks Make Sense

There are plenty of situations where high-protein snacks can help:

• Post-workout when you’re not ready for a full meal
• When you’re on the road
• To satisfy a craving in a way that supports your goals
• On busy nights when you’re running your kids around to activities

But again, they are support players—not the foundation.

Final Thoughts

If you’re struggling to hit your protein target, the solution isn’t to find more snacks. It’s to rethink your meals.

Ask yourself:

• Are you getting 30+ grams of protein in each meal?
• Can you double the protein in what you’re already eating?
• Are you making protein the centerpiece of your plate?

Once you do that consistently, snacks become a great way to round out your day. But snacks alone won’t fix the problem if your meals aren’t carrying the load.

If you want help building a meal structure that works for your lifestyle—and one that’s actually sustainable—I’d love to help! That’s exactly what I do in my online coaching program.

Visit my coaching page to learn more about how coaching works and to submit an application.

Thanks for reading, and here’s to hitting your protein goals the smart way!

~ Chris