15 High-Protein Snacks to Prep on Sunday
Hey, remember those weeks when you promise yourself you’ll eat better, but by Tuesday you’re raiding the pantry for whatever crumbs are left? I sure do, and it always leaves me feeling sluggish. That’s why I started batch-prepping high-protein snacks every Sunday – it turns my kitchen into a mini factory of goodness that keeps me energized all week long.
You grab your ingredients, crank up some tunes, and suddenly you’ve got grab-and-go options that pack a protein punch without the hassle. Ever wondered why protein matters so much anyway? It fuels your muscles, curbs those hanger attacks, and even helps with weight management, according to spots like the Mayo Clinic where they break down daily needs.
Why Sunday Prep Changes Everything
I used to wing it during the week, but that led to bad choices every time. Now, a couple hours on Sunday sets me up for success. You feel in control, save money on takeout, and actually hit your protein goals without thinking twice.
These snacks range from 10 to 30 grams of protein each, so mix and match based on your needs. Most store well for 4-7 days, and you can freeze extras. Ready to stock your fridge?
1. Greek Yogurt Parfaits
I kick off my Sunday prep with these layered beauties because they’re simple yet feel fancy. You layer plain Greek yogurt with fresh berries, a sprinkle of chia seeds, and a handful of chopped nuts in small mason jars. I use these sturdy mason jars – they stack neatly in the fridge and don’t leak when I toss one in my bag.
Each serving hits around 20 grams of protein, thanks to the yogurt’s natural boost. Mix in some honey if you need a touch of sweet, but keep it light to avoid sugar crashes. In my experience, these hold up for five days, making them perfect for mid-morning slumps.
Why not experiment with flavors? Swap berries for sliced peaches or add a dash of cinnamon for that cozy vibe. Speaking of yogurt bases, if you’re into full meals, check out these high-protein breakfasts that build on similar ideas.
2. Hard-Boiled Eggs with Avocado Mash
Boiling a dozen eggs takes no time, and pairing them with a quick avocado mash elevates the whole thing. I peel the eggs, halve them, and store them alongside a mashed avocado mix seasoned with lime and salt. Grab a silicone egg mold like this one to make peeling effortless – trust me, it saves your nails.
You get about 6 grams per egg, plus healthy fats from the avocado that keep you full longer. I love how this combo mimics a mini guac deviled egg without the fuss. Have you ever overboiled eggs and ended up with that weird green ring? Keep the timer strict at 9 minutes for perfection.
For variety, add diced tomatoes or a bit of cumin. It’s a solid plant-based twist if you skip the eggs, but then you’re leaning more toward guac dips. FYI, avocado’s monounsaturated fats beat out many other options for heart health.
3. No-Bake Protein Balls
These little spheres of joy are my go-to when I crave something sweet but need protein. I mix oats, protein powder, nut butter, and honey, then roll them into balls and chill. A food processor like this compact model makes blending a breeze – no more sticky hands from manual mixing.
Each ball delivers 10-15 grams of protein, depending on your powder choice. I opt for whey, but plant-based works great too, especially if you’re comparing peanut butter versus almond butter for allergies. Peanut offers more protein per scoop, but almond feels lighter IMO.
Roll in coconut flakes for texture or cocoa for a chocolate hit. They last a week in an airtight container, and I hide mine in the back of the fridge to avoid family raids. Who hasn’t snuck one during a late-night Netflix binge?
Speaking of easy preps, you might also love these 7 high-protein meal prep ideas for beginners or this ultimate meal prep grocery list for protein lovers – they tie right into snack planning.
4. Tuna Salad Cups
I drain canned tuna, mix it with Greek yogurt instead of mayo for extra protein, add chopped celery and onions, then portion into cups. Use these reusable portion cups – they’re eco-friendly and perfect for stacking.
You’re looking at 25 grams per serving, making it a heavyweight in the snack game. I prefer albacore for its milder taste, but skipjack is cheaper and just as nutritious. Ever tried adding relish for a tangy kick? It transforms the basic mix.
Store in the fridge for up to four days, and grab one with crackers for crunch. This one’s great for low-carb days, and compared to chicken salad, tuna edges out with omega-3s for brain health.
5. Cottage Cheese and Pineapple Bites
Scoop low-fat cottage cheese into bowls and top with fresh pineapple chunks – it’s that easy. I use a melon baller like this affordable one to make uniform bites that look pro.
Hits 15 grams of protein per half-cup, with pineapple’s enzymes aiding digestion. I find this combo refreshing after workouts, beating out plain cheese any day. Have you noticed how cottage cheese’s casein protein releases slowly, keeping hunger at bay?
For a twist, mix in herbs or swap pineapple for cherry tomatoes if sweet isn’t your thing. Dairy-free? Try tofu crumbles as an alternative, though it changes the texture.
6. Almond Butter Apple Slices
Core and slice apples, then spread almond butter on each piece and sprinkle with seeds. A good apple corer tool saves time – this stainless one hasn’t let me down yet.
About 8 grams from the butter alone, plus fiber from the apple. I choose almond over peanut for its vitamin E boost, which supports skin health. Slice ahead and dip in lemon water to prevent browning.
Pack them in baggies for portability. It’s a kid-friendly option too, if you’re prepping for the whole house.
7. Turkey and Cheese Roll-Ups
Roll deli turkey around cheese sticks, add mustard or veggies inside. Use a sharp knife, but if you’re clumsy like me, this electric slicer makes even cuts without drama.
Delivers 20 grams per roll-up, lean and satisfying. I pick low-sodium turkey to avoid bloat, and compared to ham, it’s lower in fat. Ever rolled in lettuce for extra crunch?
They store well for the week, ideal for desk munching. If this sparks your interest in poultry, explore these 15 chicken meal prep recipes high in protein.
8. Steamed Edamame Pods
Steam frozen edamame, sprinkle with sea salt, and portion out. A steamer basket like this collapsible one fits any pot perfectly.
Packs 17 grams per cup, all plant-based. I love how edamame’s complete protein rivals meat sources. Pop them like popcorn – way healthier.
For spice, add garlic powder. It’s a quick prep, under 10 minutes. Vegans, this one’s your hero.
Speaking of plant power, if you’re expanding to dinners, try these 25 30-minute meal prep dinners packed with protein or these 10 high-protein pasta meal prep recipes.
9. Chia Seed Pudding
Mix chia seeds with almond milk and protein powder, let it set overnight. Stir in a blender like this high-speed model for smooth consistency – it handles seeds without clumping.
Around 15 grams per serving, with omega-3s to boot. Chia beats flax in absorbability, per some studies on Healthline. Sweeten with vanilla extract.
Layer with fruits for variety. It’s my lazy Sunday staple – set and forget.
10. Crispy Roasted Chickpeas
Drain chickpeas, toss in oil and spices, roast until crunchy. A silicone baking mat like this non-stick wonder prevents sticking every time.
15 grams per half-cup, fiber-rich too. I season with paprika for smokiness, outperforming store-bought chips in nutrition. Ever burned a batch? Low heat is key.
Cool and store in jars. Great for salads too.
11. Mozzarella String Cheese with Tomatoes
Pair string cheese with cherry tomatoes on skewers. Use bamboo skewers – these short ones are snack-sized.
12 grams from the cheese, antioxidants from tomatoes. I find this duo beats plain cheese for flavor balance. Skewer ahead for fun presentation.
Add basil for caprese vibes. Keeps fresh for days.
Speaking of cheese-based ideas, you might dig these 21 healthy high-protein bowls you can prep ahead or this 5-day high-protein meal plan for weight loss printable.
12. Protein-Packed Smoothie Packs
Chop fruits, add spinach and protein powder to bags, freeze. A freezer bag set like these resealable ones keeps everything organized.
20 grams when blended with milk. I blend mine fresh each day, but prepping packs saves morning chaos. Berries over bananas for lower sugar.
Thaw slightly before blending. Perfect post-gym.
13. Quinoa Veggie Cups
Cook quinoa, mix with veggies and eggs, bake in muffin tins. Non-stick muffin tins like this set release easily without oil.
18 grams per cup, complete protein from quinoa. Outshines rice in amino acids. Add cheese for extra bind.
Freeze extras for longer storage. Versatile for any veggie scraps.
If quinoa intrigues you, check out these 12 air fryer meal prep recipes under 500 calories.
14. Homemade Beef Jerky
Marinate lean beef strips, dehydrate or oven-dry low and slow. A food dehydrator like this budget-friendly one makes it foolproof.
30 grams per ounce, intense flavor. I control sodium unlike store versions. Ever made it spicy with cayenne?
Slice thin for even drying. Stores for weeks.
15. Mixed Nuts Trail Mix with Jerky Bits
Mix nuts, seeds, and chopped jerky. Portion with a scoop – this adjustable one portions perfectly.
20 grams per handful, portable energy. Almonds lead in protein among nuts. Add dark chocolate for treat factor.
Customize for allergies. My trail staple for hikes.
Related Recipes You’ll Love
Looking for more ways to amp up your protein game? Here are some picks that mesh well with these snacks.
More Breakfast Ideas:
- 21 high-protein meal prep recipes to keep you full all week
- 7-day high-protein meal prep for busy professionals
Quick Snack Options:
Complete Meal Plans:
- Meal prep 101 how to save time eat healthy and stay consistent
- 12 beef meal prep recipes for busy weeks
I wrap up my Sundays feeling accomplished with these preps lined up. You avoid the afternoon slump, stay on track with goals, and maybe even impress yourself. Give it a shot next weekend – what’s the worst that happens, you eat well?