Reaching for packaged meals? Checking the protein content is the first step. But a few other factors can make the difference between a meal that holds you back and one that leaves you hungry an hour later.
A diet rich in protein should help you stay strong, support steady energy, and fit all of your nutritional goals.
We asked MyFitnessPal dieters to share their favorite protein shakes—and how they make them work in real life.
Why Protein Diets Can Help
Protein plays an important role in the regulation of appetite. Research shows that high-protein foods can increase the feeling of fullness compared to low-protein options (1).
This does not mean that every meal needs 30 grams of protein. But it does mean that choosing options that contain wholesome protein can make a real difference to your satiety between meals.
Many of our dieters emphasized combining protein and fiber whenever possible. Fiber slows digestion and supports fullness (2).
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Dietary Supplement Protein Dietary Supplements
1. Bada Bean Bada Boom (Broad Grass)
Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition, recommends a diet based on this legume.
“Crunchy, perfectly seasoned, and packed with protein and fiber – sign me up! Bada Bean Bada Boom is really a broad bean (fava bean) – perfect for satisfying your salty food cravings while serving some awesome nutrition benefits.”
His favorite grill — Mesquite BBQ — provides 6g of protein and 4g of fiber per serving (3). Jaeger suggests enjoying it alone or pairing it with fruit or vegetables for extra fiber.
2. Wilde Protein chips
If you love chips but need something filling, Jaeger recommends Wilde Protein Chips.
“I love crunchy chips but I’m always looking for the best-for-you option to satisfy my cravings while adding essential nutrients to my day – Wilde Protein Chips ticks all the boxes.”
These pieces provide 10 grams or more of protein per serving from chicken breast, egg whites, and bone broth that help increase their weight (4).
Combining them with vegetables or fruits adds fiber and makes the meal better. Try his favorite Buffalo Chicken flavor, or opt for a savory option like salt and vinegar.
3. Chomps Beef Jerky Sticks
Brookell White, RD, MyFitnessPal Dietitian values fitness and simplicity.
“I like food caught on the go. Especially when it’s high in protein that helps me feel full.”
This option provides 10-12g of protein for about 100 calories (5). He also appreciates brands that offer ingredients known to have no added sugar.
A high-protein snack like jerky can help on busy days when the refrigerator isn’t available.
4. Glorious No Shells Pistachios
White recommends pistachios as an easy, shelf-stable option.
“Looking for an easy and filling snack to satisfy your salty cravings? Salty Pistachios might be the snack for you!”
One serving provides about 5g of protein as well as fiber and healthy fats. Pistachios also provide important vitamins and minerals, including thiamin and vitamin B6 (6).
“Keep a few protein snacks in your home so you always have easy options. These include nut butters, fruit, cottage cheese and hard-boiled eggs to be sure,” White adds.
5. Only Crunchy Beans Called Edamame
If you’re looking for a plant-based snack, roasted edamame is a solid choice.
Emily Sullivan, RD, MyFitnessPal Dietitian recommends this diet when you’re looking for something unhealthy and satisfying.
“They deliver 11g of plant-based protein per delicious serving, helping you feel full and energized between meals or after a workout.”
With 4g of fiber per serving and all the essential amino acids as a complete plant protein, edamame offers a plant-based alternative (7,8).
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6. Fairlife Shake Nutrition Plan
Sullivan also appreciates high-protein shakes for convenience.
“As a busy mom, sometimes I look for foods that I know will give me long-lasting energy that I can eat.”
This shake delivers 30g of complete protein and only 2g of sugar (9) making it a solid choice for a high protein meal when you’re short or on the go.
7. RxBar Protein Energy Bites
Joanna Gregg, RD, MyFitnessPal Dietitian likes these for their simple grocery list.
“They taste like little chips of peanut butter and jelly…but they’re made from peanut butter, apples, dates and egg whites.”
Each serving provides 8g of protein (10). Gregg recommends paying attention to the ingredients list and added sugar when checking out protein bars or any packaged foods.
8. Kodiak Cakes Muffin Power Cup
Gregg says he uses these as an “optional flavor/dessert” and finds that there are many flavors to choose from from blueberry to double chocolate.
“I like to grab one of these when I’m looking for something tasty for a quick protein-rich option. These cups have up to 15g of added sugar per minute, so they’re used as a snack for a traditional dessert as opposed to your daily snack.”
It contains 12g of protein and 4g of fiber per serving (11).
To increase the nutrition, he suggests adding fresh blueberries or diced strawberries before microwaving. The little extra adds natural flavor, a pop of tart flavor, and extra fiber.
Gregg also offers more advice when shopping for packaged foods: look for fewer ingredients, especially ones you understand, and watch for added sugar. High protein and fiber with little added sugar is what you need.
9. TRUBAR Cocoa for Coconut Protein Bar
Katherine Basbaum, RD, MyFitnessPal Dietitian, makes no secret of her passion for this.
He admits to being a “chocolate and coconut drinker,” so when he discovered this drink, he said he was “in heaven.” What’s even more surprising is that this chewy, chewy, and nutritious snack packs only 190 calories while delivering 12 grams of protein and 14 grams of fiber per serving (12).
He also explained that the brand offers many other flavors with a similar nutritional profile, making it easier to switch between options and avoid getting into a diet.
When evaluating protein bars, Basbaum recommends looking at the whole picture: high protein, high fiber, and low added sugar.
10. Harvest Snaps Green pea food crisps
Katherine Basbaum, RD, reached for these items when she wanted something soft and sweet without compromising on traditional sides.
She says they are her next go-to chip and she loves that they are made with such simple ingredients.
“I don’t know how they do it, but Harvest Snaps are so delicious, satisfying and nutritious.”
One serving, about 22 crisps, provides 5 grams of protein, 4 grams of fiber, and only 75mg of sodium (3), making them the right choice for a salty snack break (13).
Basbaum sticks with the original flavor but says they also come in fun flavors like Caesar and White Cheddar, giving you options based on your mood.
How to Choose Better Protein Foods
Across all dieters, the advice is consistent:
- Choose foods where protein is a valuable part of the nutritional profile.
- Include protein and fiber when possible
- Check for added sugar and aim for the lowest possible amount.
- Select an identifier
Katherine Basbaum, RD, MyFitnessPal Dietitian also reminds readers that packaged foods are not the only solution:
There is definitely a place for high-protein snacks designed for when you’re short on time and want something healthy or small. But don’t forget about the easy options in your fridge or pantry.
Leftover roast chicken from last night’s dinner? Break it up and mix it with a few whole crackers and fruit. A slice of cottage cheese topped with sliced tomatoes and cracked pepper can also work well.
As long as your foundation is some form of lean protein, the possibilities are endless for building a satisfying, high-protein meal.
But remember:
“Just because something is marketed as high protein doesn’t mean it’s healthy.” – Emily Sullivan, RD, MyFitnessPal Dietitian.
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Frequently Asked Questions
- Where is edamame in the grocery store?
Traditional edamame pods are often found alongside frozen vegetables. Roasted edamame snacks are packed in the grocery aisle next to nuts or other high-protein options. - Are low sugar protein bars a good choice?
They can be. Look past the “low sugar” claims and look at the protein and fiber content. A healthy choice will contain valuable protein, some fiber, and little added sugar. - Is protein popcorn a healthy snack?
Protein popcorn can be a healthy snack if it delivers healthy protein without a lot of sugar, sodium, or saturated fat. Unlike regular popcorn, some types of popcorn with protein, such as Khloud, include added milk protein or other protein ingredients to increase the protein content. (14). So, as with packaged foods, check the nutrition label.
Head down
Snacks should not be an afterthought, and they will not leave you hungry after an hour.
When you choose options that have good protein, as well as some fiber, they can help you feel full, stabilize your energy levels, and make it easier for you to express your next meal without being overly hungry.
You don’t have to get it right. You just need a few better options ready when hunger strikes.
And if you’re curious about how your meals add up, logging into the MyFitnessPal app can help you see how protein, fiber, and added sugars add up throughout the day.
A small improvement. Good feeling.
The post 10 Protein Packed Meals That Really Taste Good (And Keep You Full) appeared first on MyFitnessPal Blog.
