Hi, Mark here.
In the latest email, we talked about why protein is the missing key for women over 40.
And how your new goal should be 90-120 grams per day.
I know that can sound like a huge, intimidating number.
Meals are one thing. But the place most women get stuck? Snacks.
It’s where all the good intentions fall apart, right? You get busy, you’re unprepared, and you just grab whatever is easiest.
So, I wanted to make it simple for you. You don’t need complicated recipes.
Here is my list of favourite, simple “Grab and Go” high protein snacks, perfect for women over 40.
And here is the full list written out, so it’s easy for you to read and copy for your next shopping list.
“Grab and Go” Protein Snack Ideas
- Boiled eggs (2 medium)
- ~12g protein, ~140 kcal
- Edamame (80g)
- ~9g protein, ~110 kcal
- Protein yoghurt
- ~15g protein, ~120 kcal
- Cottage cheese (100g)
- ~10g protein, ~90 kcal
- Roasted chickpeas (25g)
- ~6g protein, ~110 kcal
- Babybel
- ~5g protein, ~70 kcal
- Tuna (1/2 tin)
- ~12g protein, ~160 kcal
- Air-dried meat (e.g. biltong or jerky)
- ~15g protein, ~110 kcal
- Lean ham slices (100g)
- ~18-20g protein, ~110-130 kcal
- Ham roll-ups with light cheese
- ~12-15g protein, ~150 kcal
- Protein bar (1/2 bar)
- ~11g protein, ~110 kcal
- Protein pouch
- ~20g protein, ~150 kcal
- Protein pudding
- ~20g protein, ~160 kcal
- Protein shake
- ~20-40g protein, ~180 kcal
- Mini wrap with lean meat
- 15-20g protein, ~200 kcal
- Apple with a spoon of nut butter
- ~5-6g protein, ~150 kcal
- Ready-to-drink protein shake
- ~20g protein, ~200 kcal
- 1/2 Pint Skimmed Milk
- ~9g protein, ~100 kcal
- Greek Yoghurt (100g)
- ~4g protein, ~100 kcal
- Almonds (23)
- ~6g protein, ~160 kcal
- Tofu (100g)
- ~8g protein, ~70-80 kcal
- Peperami (20g stick)
- ~5g protein, ~99 kcal
- Egg Muffin Cups (2)
- ~12g protein, ~145 kcal
See? It’s not about being perfect. It’s just about being prepared.
Keep a few of these handy, and hitting your protein goal becomes so much easier.
If you’ve got any questions or need help, I’m always happy to chat.
Mark
Transform Ladies Fitness
Southport