Simple High-Protein Snacks for Busy Days (What I Advise My Clients to Look For)

One of the most common things I talk about with clients is protein intake. Not because anyone needs to diet or track food obsessively, but because protein is often the missing piece when energy dips or hunger takes over.

Something I always say is this: just because a packet says “contains protein”, it doesn’t automatically make it a good choice.

Almost all food contains some protein. What matters is how much protein you’re getting compared to how much sugar is in it.

As a rough guide, when I’m working with clients, I often suggest aiming for something like around 70 to 100 grams of protein per day for most women, and around 90 to 130 grams per day for most men. These aren’t strict targets. They’re simply useful reference points to help people understand the bigger picture.

Where things get confusing is in supermarkets. Protein has become a marketing buzzword, and I see a lot of clients picking up snacks that look healthy but are actually packed with sugar.

A good example is protein drinks or shakes. Yes, they contain protein, but some also contain a lot of sugar. Even a McDonald’s milkshake technically contains protein, but that doesn’t make it a great choice if you’re trying to support training or energy levels.

When I’m helping clients choose snacks, I always encourage them to turn the packet over and check the label. The question to ask is simple. Is this mainly protein, or is it mostly sugar with a bit of protein added?

There are a few options I regularly suggest because they’re practical and low in sugar. Nuts are a good example. They’re not high protein on their own, but they’re filling, low in sugar and far better than grabbing a sugary snack drink. Boiled eggs are another option I recommend a lot. They’re easy to prepare, easy to store and contain protein without hidden sugar.

Greek yoghurt or skyr can also be great choices, but I always tell clients to check the label. Some yoghurts look healthy but contain far more sugar than you’d expect. Cottage cheese is another one that isn’t glamorous but is very effective. It’s high in protein, low in sugar and easy to pair with other foods.

Protein bars and protein pots can be useful too. I don’t tell clients to avoid them completely, but I do encourage them to read the label carefully. Some are genuinely helpful, others are basically chocolate bars with protein added.

One of the main reasons people end up grabbing fast food on the way home is simple hunger. If you haven’t eaten enough protein during the day, you’ll be starving by the evening and far more likely to see the Colonel smiling at you from a well-lit poster, holding that delicious looking bucket of chicken. Before you know it, you’re driving home with a Tower Zinger Box Meal sitting on the passenger seat.

We’ve all been there.

That’s why I encourage clients to keep sensible protein options in the fridge, cupboard or even the car. Most supermarkets stock plenty of good options now, and having something to hand can save you from making a decision you didn’t really want to make.

Protein should support your day, not come wrapped in lots of sugar.

Learning to spot the difference between genuine protein foods and sugary snacks with protein added is one of the simplest changes I see make a real difference for clients.