12 high-protein snacks under 200 calories

A snack with 10 g of protein or more can tide you over until your next meal and nudge you toward your daily target. All values below are approximate.

No cooking needed

1. ½ cup low-fat cottage cheese: about 14 g protein, 80 calories
2. ¾ cup plain nonfat Greek yogurt: about 17 g protein, 100 calories
3. 2 hard-boiled eggs: about 12 g protein, 155 calories
4. 3 oz canned tuna in water: about 22 g protein, 100 calories
5. 1 cup shelled edamame: about 18 g protein, 190 calories
6. 1 oz pumpkin seeds: about 8.5 g protein, 155 calories, a good add-on
7. 1 cup 2% milk: about 8 g protein, 120 calories

A little prep

8. Turkey or chicken roll-ups: 3 oz sliced chicken breast with mustard and cucumber
9. Roasted chickpeas: about 7 g protein per ½ cup
10. Egg muffins: bake eggs with vegetables in a muffin tin for the week
11. Greek yogurt dip: with raw vegetables
12. Tofu bites: baked cubes of firm tofu with soy sauce

Make it a habit

Pick two of these, put them on your shopping list, and keep them where you will see them. Our 14-day challenge walks you through it.