Ever been to the grocery store and felt overwhelmed about what items to grab for your weekly shopping haul? It can be difficult to know what the best choices are with so many different options and varieties on the market - 'low fat', 'no added sugar', 'high protein', 'low carb' just to name a few. Despite these food label claims, these products don't always actually mean the product is healthier for you - crazy right?!
Whether you're in a calorie deficit on your weight loss journey or looking to eat cleaner in general and hit your protein intake - I have done the hard yards for you and narrowed down my 10 favourite high-protein, low calorie packaged food items that you can find from most local supermarkets.
Check these out (in no particular order):
YOPRO DANONE HIGH PROTEIN YOGHURT
With a whopping 15g of protein per serve, YoPro high protein yoghurt is a great snack option especially for those in a calorie deficit, with only 93 calories per 160g tub.
1 serve = 160g tub
Energy: 388kJ / 93cal
Protein: 15g
WOOLWORTH'S CREAMED COTTAGE CHEESE
Cottage cheese - one of the most underrated low-calorie, high-protein food staples!
With more than 10g protein per 100g serve, this creamed cottage cheese is perfectly paired with rice cakes and a drizzle of honey.
1 serve = 100g
Energy: 388kJ / 93cal
Protein: 11g
CARMAN'S PROTEIN BAR
A fan favourite - Carman's Protein bars contain 10g of protein and 190 calories per bar. A guaranteed filling snack and plenty of delicious flavours to choose from to satisfy that sweet tooth.
1 serve = 1 bar
Energy: 800kJ / 191cal
Protein: 10g
BABYBEL MINI CHEESE PROTEIN
A 20g Babybel Protein contains 5g of protein and only 47 calories - the only downside is that they are on the pricier side at $6.25 per 5-pack.
1 serve = 1 cheese Energy: 196kJ / 47cal
Protein: 10g
JOHN WEST TUNA IN SPRINGWATER
Of course tuna is on this list - there are so many different flavours but in terms of the lowest calorie option, spring water is your best bet. A convenient 15 of protein and only 68 calories per 95g tin.
1 serve = 95g tin
Energy: 289kJ / 68cal
Protein: 15.7g
6. MAYVER'S PROTEIN + PEANUT BUTTER
A tablespoon of Mayver's peanut butter contains more than 6g of protein (the same amount of protein in 1 large egg!) and is made from only 3 basic ingredients: roasted peanuts, peanut flour & salt.
1 serve = 1 tablespoon
Energy: 470kJ / 112cal
Protein: 6.4g
KOOEE! NATURAL BEEF JERKY Okay I won't lie - beef jerky isn't my favourite snack BUT I have heard great things about this Kooee! all natural jerky if you're into it. The nutrition panel doesn't lie either - this product contains 97 calories and a whopping 15g protein per serve!
1 serve = 15g
Energy: 405kJ / 97cal
Protein: 14.8g
THE HAPPY SNACK COMPANY ROASTED FAVA BEANS
These are a great higher protein alternative to potato chips with 110 calories per serve and almost 7g of protein - a perfect snack to satisfy those salty cravings.
1 serve = 25g packet
Energy: 462kJ / 110cal
Protein: 6.8g
PRIMO TURKEY BREAST
Turkey is a great low calorie, high protein snack and this pre-packaged Primo turkey breast is a convenient snack option if you're on the go. Sliced turkey breast from the deli is an alternative and often more cost-effective.
1 serve = 40g (4 slices)
Energy: 180kJ / 42cal
Protein: 5.8g
WICKED SISTER HIGH PROTEIN PUDDING
Got a sweet tooth? This is the perfect snack if you are after a creamy, sweet and high protein option with 16g protein in a small 170g tub.
1 serve = 170g tub
Energy: 746kJ / 177cal
Protein: 16.2g
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