If you’ve ever dabbled in tracking your protein intake, you’ll know just how difficult it can be to hit the recommended 0.75g of protein per kilogram of body weight per day. To make it easier (after all, we’re all busy!), we tapped four nutritionists for their go-to high-protein snacks. Bon appétit!

Blueberry Smoothie

“Blueberries make the perfect afternoon pick-me-up,” says nutritionist and functional medicine practitioner Farzanah Nasser. “They’ve been shown to support memory, focus, and overall brain function, which is exactly why I love adding them to a protein-rich, blood sugar-balancing smoothie in the afternoons, when we tend to need it most. They’re also great for gut health, helping to increase beneficial bacteria like Bifidobacteria and Lactobacillus.”

Ingredients

• 1 cup plant/non-dairy milk
• 1 serving protein powder (20g)
• 1 tsp almond butter
• 1 tsp hemp seeds

1. Add all ingredients to a blender and blend. Nasser suggests adding some gut-loving kefir and bee pollen, if you have them on hand, too.

Apple Slices with Almond Butter and Hemp Seeds

Nutritionist Rosemary Ferguson says this is a quick, easy snack that can work whenever, wherever. “It gives you around 8 grams of protein and plenty of fiber from the apple, helping to balance blood sugar levels between meals. Almond butter provides healthy fats, and hemp seeds boost protein without fuss.”

Want to bump up the protein content? Spoon a tablespoon or two of Greek yogurt into a bowl and enjoy alongside.

Ingredients

• 1 apple, sliced
• 2 tbsp almond butter
• 1 tbsp hemp seeds

1. Simply spread almond butter onto apple slices, sprinkle with hemp seeds, and you’re good to go.

Edamame Pods with Sea Salt and Lime

Another Ferguson favourite, this plant-based snack packs in around 12 grams of protein and is perfect for the gap between lunch and dinner. “Edamame pods are a really easy way to sneak extra protein and fibre into your day, plus they’re incredibly satisfying and take seconds to prep,” she says.

Ingredients

• 150g edamame pods (fresh or frozen)
• Sea salt flakes
• Lime wedge