Snacks That Lift: Easy High-Protein Fuel for Active Students
- BeWellAdmin
- Jul 24
- 3 min read
Last month, I shared some tips on how to meal prep high-protein dishes on a budget. But if you’re anything like me in the summer, you're constantly on the go. Between work, workouts, random errands, and trying to enjoy the weather when you can, sitting down for a full meal isn’t always realistic.
So, here’s a follow-up blog dedicated to easy high-protein snacks: things that are quick, affordable, and actually keep you full. These have saved me between shifts, fueled my gym sessions, and helped me avoid last-minute takeout (looking at you, CoGro).
Greek Yogurt + Peanut Butter = Lifesaver
Mix a scoop of plain Greek yogurt with a spoonful of peanut butter and a little honey. Add banana slices or granola if you’re feeling extra.
Pro tip: Buy a big tub of yogurt as it’s cheaper and lasts longer!
~18g protein
Cottage Cheese & Crackers (Don’t Judge)
I know cottage cheese gets hate, but hear me out. Cottage cheese is super high in protein, low in cost, and surprisingly tasty with some whole grain crackers or veggie sticks!
~15g protein
Eggs & Fruit Combo
Hard-boiled eggs are so underrated. I usually boil a few at the start of the week and pair them with an apple or berries for something quick and balanced when I'm on the go.
~12g protein
Deli Roll-Ups
Grab some turkey or chicken slices, roll them up with a slice of cheese or cucumber inside, and boom, your snack is done. No microwave, no mess.
~10–15g protein
Protein Bars (The Real Ones)
Not all protein bars are created equal. Look for ones with at least 10g of protein, low sugar, and ingredients you can pronounce. I keep one in my bag for emergencies.
My Favourites:
RXBAR
SimplyProtein
Kirkland
*Protein content varies by brand
Not sure if something’s really a good source of protein? If the grams of protein are close to or higher than the first two digits of the calories, it usually means the snack is protein-dense.
For example:
190 calories and 20g of protein? → Solid choice.
200 calories and 4g of protein? → Probably not your best bet for protein.
It’s not a strict rule, but it helps filter out snacks that sound healthy but don’t actually keep you full. Also check the % Daily Value (%DV) beside protein. In Canada, anything with 15% DV or more for protein is considered a “high source” and a good sign it’ll actually fuel you.
Whether you’re lifting weights or just running around all day, protein helps keep your energy up, supports muscle recovery, and actually keeps you full. That means fewer random cravings and less impulse ordering food you didn’t budget for.
One Last Thing: Drink Water! I forget this too sometimes, but water is literally your best friend in the summer. If you're out in the sun or hitting the gym, make sure you’re staying hydrated. Even better: add lemon or a pinch of salt after a workout to help with electrolytes!
Looking for easy ways to improve your eating habits on campus? Student Wellness Services runs free nutrition-focused programs throughout the year, including:
Fresh Food Boxes – All the fresh produce and key ingredients you need to prepare a quick, easy and healthy recipe for 4 for just $5
Mason Jar Meals – Meals for students to order and pick up on campus, containing all the ingredients and spices to prepare a quick, easy and healthy soup or stew.
Healthy Cooking Sessions – A 60 minute interactive cooking session to learn how to prepare a quick, easy, inexpensive and healthy recipe
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