Struggle to get protein in every meal?

Lots of people struggle to come up with lunch or snack options that contain protein, so we’ve saved you the time.

Give one of these a try! Share it with the group if you do and let us know how you made it. Did you alter it to suit your preferences? What did you think? Would you recommend it to a friend?

Snack and quick meal ideas

  • Goat cheese on crackers (Try a spicy, savory, or sweet jelly on top.)
  • Veggie sticks and hummus (We would suggest trying to make your own hummus- surprisingly quick and easy.)
  • Spinach and goat cheese egg muffins (Mix egg + any veggies and cheese you desire. Pour into a greased or lined muffin tin and bake.)
  • Smoothie bowl (Make your smoothie as usual and pour into a bowl, freeze for 20 min, top with coconut shavings, almonds, chia seeds, berries, etc.)
  • Overnight oats (In a small container combine 2/3 cup almond milk, 1/3 oats -not quick oats, half a scoop of protein powder of choice, cinnamon, nutmeg, a splash of maple syrup, salt, and any nuts or berries -fresh or dried of choice. Leave overnight.)
  • Cottage cheese toast (Sprinkle some cinnamon, tomatoes, or berries on top)
  • Chia overnight pudding
    • (In a small container, combine 2 tsp honey and 1 cup plain Greek yogurt with any fruits you have, blueberries, bananas, dates, etc. Stir it together and refrigerate overnight. Optional: add a favourite protein powder.)
    • (In a small container, combine 1/4 cup chia seeds and 1 cup of your choice of milk or alternative. Add 1-2 tablespoons of sweetener -maple syrup, honey, agave nectar, or sugar- and 1/2 teaspoon of vanilla extract. Stir together and refrigerate overnight. Stir well before eating. Optional toppings: fresh berries, sliced bananas, chopped nuts, or a drizzle of honey.)


  • Homemade Protein bars (There are a ton of recipes out there- can always add extra protein powder if a recipe doesn’t call for it. You can sub flour for protein powder at a 1:1 ratio.)
  • Wraps (We love a simple wrap with some hummus, black beans, peppers, onion, and lime juice. Optional to add meat of your choice.)
  • Crispy baked chickpeas (Drain, wash, and dry chickpeas. Toss with olive oil. Spread on a baking sheet with parchment paper. Bake for 25 min at 350 degrees. Toss with spices and bake for an additional 10 minutes. Throw on top of salads, stir-fries, soups, or snack on a handful as you walk from room to room aimlessly before bed.)
  • Tuna salad or tuna on crackers (Add some finely chopped green or red onion, celery, peppers, cucumber, and spices.)
  • Yogurt dipped berries (Dip berries in Greek yogurt mixed with a splash of honey, place on a tray, and freeze for a half hour.)
  • Chicken salad (Cut up chicken, red pepper, celery, green onion, and red grapes, and combine in a bowl. Mix dressing -1:2 ratio of Mayo: Greek yogurt.)
  • Trail mix (Make your own so you like all of it. Pick some nuts, some dried fruit if you’d like, and some chocolate chips. The world is your oyster… but maybe leave those outta the mix )
  • Stir fry (Endless options! Rice, lentils, quinoa, or noodles, your choice of veggies, and meat. Top with crushed nuts, hemp hearts, flax seeds, sesame seeds, etc. Endless variability with sauce choices too.)

For points today, make your own post with a review of one of the above suggestions. Let us know if you modified it at all and what you thought.

(You will have an extra 24 hours to complete this task. If you want points for completion, please post by midnight tomorrow.)

Holistic Mystic Nutrition Guide
Author: Holistic Mystic Nutrition Guide

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