High-Protein Snacks for the Office: 10 Ideas That Need No Fridge
The 3 pm slump usually ends at the vending machine. A drawer stocked with protein snacks ends it better: these ten keep for days at room temperature and bring 10–25 g protein each.
Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
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1. Canned tuna or salmon with crackers
A small can (80–120 g drained) with wholegrain crackers. Roughly 20–25 g protein.
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2. Beef or turkey jerky
A 50 g bag. Roughly 15–20 g protein. Check the salt content.
3. Roasted chickpeas
A 40 g handful. Roughly 8 g protein, plus fibre.
4. Roasted edamame
A 40 g handful. Roughly 15 g protein.
5. Almonds or peanuts
30 g. Roughly 6–8 g protein – measure, they are calorie-dense.
6. Protein bar with real food ingredients
Pick one with at least 15 g protein and under 10 g sugar. Roughly 15–20 g protein. Or make your own: homemade protein bars.
7. Shelf-stable milk or soy milk carton
A 500 ml UHT carton. Roughly 16–17 g protein.
8. Pumpkin seeds
30 g. Roughly 9 g protein.
9. Hard cheese stick
Parmesan or mountain cheese keeps a day out of the fridge. 30 g: roughly 10 g protein.
10. Wholegrain rice cakes with peanut butter
Two cakes, one tablespoon peanut butter. Roughly 8 g protein.
More for your work day
See lunch without a microwave, the 3 pm energy crash and low-calorie snacks.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look inside→ Take the Sit Score: how hard is your workday on your body?
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