UK
Keep On Track With These Protein-Rich Vegan Snacks
If you're on a journey to a healthy weight, especially as part of a weight management programme featuring GLP-1 medication, staying on top of your nutrition is key. Balancing meals might feel a little tricky at the start, especially if you’re new to the process and often reach for a little something mid-morning or late at night. There’s nothing wrong with snacks as part of a calorie-controlled diet, especially if you focus on swapping classic junk food or corner shop crisps for something that’s a little healthier, and full of protein. Don't sweat it: we’ve got you covered with a few plant-based goodies that'll keep your tastebuds happy and your body fuelled!
Why is protein important when managing your weight?
Protein is really important to include in your diet, as it can have a really beneficial impact on your weight management progress. Not only can it help you to feel more satiated, but it can reduce cravings, help regulate hormones and help build more muscle mass alongside your workouts. According to the British Nutrition Foundation, the average woman should eat about 45g of protein a day. That looks like two palm-fulls of meat, fish, tofu or nuts per day.
Whether you're looking for grab-and-go options or something to whip up in the kitchen, we've rounded up a selection of *vegan protein powerhouses* to keep you satisfied and on track.
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Edamame Pods
If you’re a big sushi lover, then you’ll already know the deliciousness of salty edamame goodness. If you’re looking for something easy to munch on that’s packed with protein, edamame (young soybeans) is your new best friend.
These little green jewels have about 11 grams of protein on a serving size of 100g. Plus, they are so fun to eat! You can grab them out of the frozen section and steam them in minutes for a quick snack. Sprinkle with sea salt or your favourite spice blend - we use a lot of chilli garlic at HANX HQ.
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Roasted Chickpeas
Ditch the high-calorie, low-nutrition crisps for roasted chickpeas. These crunchy little bites packed with protein and fibre to keep you fuller for longer. Since you will be getting roughly 7 grams per serving, about 25g, these surely will be one of those satisfying snacks that gives you a much-needed boost of protein.
You can find pre-roasted options in a variety of flavours at the shops, or make your own at home by seasoning them with your favourite spices (think paprika, garlic, or even curry powder) and baking them until crispy! Perfect for when you’re craving crunch.
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Nut Butter & Apple Slices
Apples are refreshing, juicy, and crunchy while being deliciously sweet. Take them with a tablespoon of almond or peanut butter, and you're off to a protein-packed snack to keep those hunger pangs at bay. Meanwhile, a tablespoon of nut butter brings in roughly 4 grams of protein, and the healthy fats help in slowing digestion and thus make you feel fuller for a longer time.
Pro tip: For the healthiest option, go for natural nut butters with no added sugars or oils.
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Tofu Bites
Tofu isn't just for dinner! Cubes of crispy baked tofu make a great on-the-go, high-protein snacking food. You can marinate them in soy sauce, garlic, and ginger for an added flavour punch or keep it simple with a sprinkle of salt and pepper. Tofu can pack up to 8 grams of protein in just 100 grams; that is one big snack to bridge you over until the next meal.
Batch-bake your tofu for the week, and you’ll always have a healthy, high-protein snack ready to go.
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Vegan Protein Bars
Protein bars are just such a lifesaver when it comes to convenience. There are so many vegan protein bars now, and they're great to stash in a bag for when there's just literally nothing else. Go for around 10-20 grams of protein; in general, reach for things with whole food ingredients like nuts, seeds, and oats. Just be very aware of how much added sugar is in them-really, they can pop up in even the healthiest-looking bars.
We’re big fans of Misfits protein bars, with a range of flavours from brownie batter to chocolate s'mores they’re perfect for when you’re craving a sweet hit that packs proteins.
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Hummus & Veggie Sticks
This delicious dip is also a sneaky way to get more protein into your daily diet. Again, due to its ingredients being chickpeas, olive oil, and tahini, this dip is fully packed with plant-based protein and good fats. Throw in some crunchy veggie sticks-carrots, cucumbers, or bell peppers-and you'll have yourself a snack full of fibre that will fill your stomach, giving you about 2-3 grams of protein per tablespoon of hummus.
Make it fun by incorporating different flavours of hummus into your rotation once a week: roasted red pepper, caramelised onion, or even beetroot!
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Pumpkin Seeds
Pumpkin seeds may be small, but they are seriously mightily packed with protein! Serving 30g yields about 9 grams of protein. They are really loaded with magnesium, zinc, and healthy fats, which are what one wants in a weight management program to keep the body well-nourished.
Use them to sprinkle over a salad, add them to some homemade trail mix, or just as is, as a crunchy snack. Lightly toast them with a wee bit of tamari for a nutty twist.
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Vegan Jerky
If you're going for something a little more savoury and chewy, then vegan jerky is the way to go. Made with such ingredients as soy protein, mushrooms, or seitan, it really has a very high level of protein-up to 12g per serving-and perfectly fits those moments when one wants something a bit weightier. These come in a wide array of flavours, from smoky BBQ to spicy teriyaki, and with this, it does turn into one tasty snacking.
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Chia Pudding
While they might be tiny in size, chia seeds are seriously packed with protein and fibre, both of which help to keep one fuller for longer. Mix a couple of tablespoons of chia seeds with plant-based milk, adding a splash of vanilla extract. Let it rest in the fridge overnight, until morning, when you have a deliciously creamy pudding with about 5 grams of protein per serving.
Top it all with some fresh berries or a handful of nuts for an extra nutrient boost.
A Final Word on Protein-Packed Snacking
When taking weight management medications including Wegovy or Mounjaro, high protein, nutrient-dense snacking will help to maintain muscle mass, keep you full, and really boost your energy. The best part? You don't have to give up flavour or variety, as these vegan snacks prove! Even if you’re not plant-powered, bear in mind that protein does not necessarily have to come from animal sources every time. With these yummy options, plant-powered snacking will keep you going to ensure you are right on point with your health goals. Stock them up, mix and match, and stay focused on the long term.
Want More?
- Is it harder to lose weight if you have PCOS? Our in-house expert shares all.
- Food noise is real. How to silence snack cravings for good.
- Want to know more about Mounjaro or Wegovy for weight management? Start your consultation today and find out if you’re eligible for the weight management programme at HANX.
