7 High-Protein Foods You Can Carry On the Go

Protein is essential for maintaining energy, repairing muscles, and keeping hunger at bay. For busy individuals, finding portable, high-protein snacks can be a game-changer. Whether you’re heading to work, the gym, or running errands, these seven high-protein foods are easy to carry and will keep you fueled throughout the day.

1. Hard-Boiled Eggs

Hard-boiled eggs are a classic, protein-packed snack that’s convenient and nutrient-dense.

• Protein Content: Around 6 grams per egg.
• Why It’s Great: Eggs are rich in essential amino acids, vitamin D, and healthy fats. They’re also easy to prepare in batches and store in the fridge for grab-and-go convenience.
• How to Carry: Pack them in a small container with a pinch of salt or seasoning for added flavor.

2. Greek Yogurt

Greek yogurt is a creamy and satisfying snack loaded with protein and probiotics.

• Protein Content: 10–20 grams per single-serve container, depending on the brand and serving size.
• Why It’s Great: Besides being high in protein, Greek yogurt is an excellent source of calcium and gut-friendly probiotics.
• How to Carry: Opt for single-serve containers, and keep them cool in an insulated lunch bag with an ice pack. Add granola or fresh fruit for extra nutrients.

3. Protein Bars

Protein bars are the ultimate portable snack for busy days.

• Protein Content: 10–20 grams per bar.
• Why It’s Great: They’re convenient, shelf-stable, and come in a variety of flavors to suit different tastes. Look for bars with minimal added sugar and natural ingredients for a healthier option.
• How to Carry: Toss a couple in your bag, and they’ll be ready whenever you need a quick protein boost.

4. Nuts and Seeds

Nuts and seeds are small but mighty sources of protein, healthy fats, and fiber.

• Protein Content: 5–8 grams per 1-ounce serving, depending on the type.
• Why It’s Great: Almonds, pistachios, pumpkin seeds, and sunflower seeds are nutrient powerhouses. They provide sustained energy and are easy to portion.
• How to Carry: Pre-portion them into small resealable bags or containers to avoid overeating and enjoy a hassle-free snack.

5. Canned Tuna or Salmon

Tuna and salmon provide a protein punch and are rich in omega-3 fatty acids.

• Protein Content: 20–25 grams per 3-ounce can.
• Why It’s Great: These shelf-stable options are incredibly versatile and can be eaten straight from the can or added to salads and crackers. They’re also low in fat and high in heart-healthy nutrients.
• How to Carry: Choose single-serving, pull-tab cans or pouches for convenience. Pair with whole-grain crackers for a complete snack.

6. Cheese Sticks or String Cheese

Cheese sticks are a kid-friendly, protein-rich snack that adults can enjoy too.

• Protein Content: 6–8 grams per stick.
• Why It’s Great: Cheese is an excellent source of protein, calcium, and healthy fats. Plus, its compact size makes it easy to take on the go.
• How to Carry: Individually wrapped cheese sticks stay fresh for hours when stored in a cooler or insulated bag.

7. Edamame

Edamame, or young soybeans, is a plant-based protein source that’s delicious and nutritious.

• Protein Content: 8–10 grams per half-cup.
• Why It’s Great: Edamame is high in protein, fiber, and essential nutrients like magnesium and iron. It’s also a great option for vegetarians and vegans.
• How to Carry: Purchase shelled edamame and pack it in a small container. Add a sprinkle of sea salt or chili flakes for extra flavor.

Bonus Tips for On-the-Go Protein

• Hydration: Pair your high-protein snacks with plenty of water to stay hydrated and aid digestion.
• Portion Control: Pre-portion your snacks to avoid overeating, especially with calorie-dense options like nuts and seeds.
• Storage: Use insulated bags or small coolers with ice packs to keep perishable items fresh throughout the day.

Why Protein Matters

Protein is vital for building and repairing muscles, supporting your immune system, and maintaining satiety. For active individuals or those trying to manage their weight, high-protein snacks can help stabilize energy levels and reduce unhealthy cravings.

Conclusion

Finding high-protein snacks that are easy to carry doesn’t have to be a challenge. From hard-boiled eggs to edamame, these seven options are delicious, portable, and packed with nutrients. With a little preparation, you can keep your energy up and stay satisfied no matter where your day takes you.

Keep these snacks on hand, and you’ll always have a healthy, protein-rich option to fuel your busy lifestyle!

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About the author: 

Amy Masters is a sports mom, coach, and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Before coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360 and the co-editor of the Youth Sports Survival Guide. The Youth Sports Survival Guide is the largest youth sports newsletter in the world.