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Snacks, the food people eat between the meals, can have a tremendous impact on overall health. Even though some people may try to eat as healthy as possible, focusing on organic and healthy cooked meals, they can easily diminish all the positive effects of main dishes by eating high fat and calorie rich, starchy food between the meals. Snacks that are high in protein and fiber and generally low on fat and carbohydrates are the best possible choice for people who are trying to stay healthy and to meet all the nutritional requirements. High protein snacks and meals can also aid in weight loss, help to build up muscles and provide the body with all essential nutrients.

Benefits of proteins

Proteins are essential for good health but there are many diverse opinions on how much protein people should consume on the daily basis. Typically, men should consume one gram of protein per 2.2 pounds of body weight. This means that a 180-pound man should get around 82 grams of protein in his diet each day. For people who are trying to build some muscles, it is recommended to eat 20 grams of protein, half before and half after the workout.

High-protein snacks

About 3 oz of chicken, turkey, or tuna contains about 14-22 grams of protein and only 66-100 calories. Just four slices of chicken or turkey provide 14 grams of protein while a half a can of tuna has about 22 grams.

Egg whites are also a great source of protein, and they are often found as leftovers, typically after preparing other delicious meals or cakes. One egg white has about 15 calories and has 4 grams of protein. It does not contain any fat or cholesterol and thus makes a great protein snack. One can easily prepare an omelet with egg whites for a quick and nutritious snack.

Lentils are great protein snack. One cup of lentils contains about 230 calories and 18 grams of protein. This food is very low on fat, and it can be easily combined with soup or salad.

Peanut butter and chocolate milk

Peanut butter is also very rich in proteins. A tablespoon delivers four grams of protein and only 95 calories. To get some extra energy combine it with whole-grain bread and bananas.

Chocolate milk is also loaded with proteins. A glass of 16oz contains around 17 grams of protein and 333 calories. This protein snack is especially good for people who need a gym snack, since it contains a bit more calories.

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