20 Grab-And-Go Protein Options for Between Appointments
Eating protein every few hours is much easier when the options are already in your bag, so here are 20 that need little or no prep.
Why between appointments is when it matters
On a day full of appointments, meals are the first thing to slip. A common pattern follows: skip lunch, hit a crash around 4 p.m., then reach for something sugary. Protein spread across the day tends to keep energy steadier, and it gives your body the amino acids it uses all day long.
The fix doesn't need to be a meal. It needs to be something you can eat in the car, in a waiting room, or standing in the kitchen. Protein amounts below are approximate, so check the label on the product you buy.
The 20 options
The last column shows what travels fine in a bag and what needs a small cooler bag or insulated lunch tote.
# | Option | About how much protein | Keeps without a fridge? |
1 | Almonds or peanuts (1 oz, a small handful) | 6 to 7 g | Yes |
2 | Pumpkin seeds (1 oz) | 8 to 9 g | Yes |
3 | Roasted chickpeas (1 oz snack bag) | 5 to 6 g | Yes |
4 | Beef or turkey jerky (1 oz) | 9 to 12 g | Yes |
5 | Tuna or salmon pouch (2.5 oz) | 14 to 17 g | Yes |
6 | Edamame, dry roasted (1/4 cup) | 10 to 13 g | Yes |
7 | Peanut butter sandwich on whole-grain bread | 12 to 15 g | Yes, for a few hours |
8 | Ready-to-drink protein shake | 15 to 30 g | Yes, until opened |
9 | Protein bar (look for at least 10 g and low added sugar) | 10 to 20 g | Yes |
10 | Sardines or smoked salmon (3 oz) | 17 to 20 g | Yes, canned or vacuum-packed |
11 | Hard-boiled eggs (2) | 12 g | No |
12 | Single-serve Greek yogurt cup (plain) | 15 to 17 g | No |
13 | Cottage cheese snack cup (4 to 5 oz) | 12 to 14 g | No |
14 | String cheese (2 sticks) | 12 g | No |
15 | Turkey or chicken roll-ups (3 oz deli meat) | 15 to 18 g | No |
16 | Rotisserie chicken, pulled or sliced (3 oz) | 21 to 25 g | No |
17 | Egg bites (2, store-bought or homemade) | 12 to 14 g | No |
18 | Cheese and whole-grain crackers (1 oz cheese) | 8 to 9 g | No |
19 | Nut butter with an apple or banana (2 tbsp) | 7 to 8 g | Yes, for a few hours |
20 | Ready-to-eat lentil or bean cup (1 cup) | 9 to 15 g | Yes, until opened |
Some of these work as a snack, and some can stand in for a small meal. If you're hungry again an hour later, pair two of them, such as string cheese with almonds.
Your protein timer and tracker
The easiest way to make this stick is to take it out of your head. Set a repeating phone timer for every three to four hours, and when it goes off, eat something from the list. Print this page or copy the table below, and fill in what you plan to have for each part of the day.
Time of day | What I'll have | Done |
Breakfast | ||
Mid-morning | ||
Lunch | ||
Mid-afternoon | ||
Dinner | ||
Evening (optional) |
A week of this is enough to see which options you actually enjoy and which fit your schedule. Keep the ones that work and drop the rest.
A few notes before you shop
Check labels. Protein amounts vary a lot between brands, and shakes, bars, and jerky can carry added sugar or a lot of sodium.
Swap for what suits you. Skip anything you're allergic to or that doesn't fit your diet. Most of these have a plant-based or dairy-free stand-in.
Your needs are your own. If you have a medical condition that affects your diet, such as kidney disease, or you take medications, check with your doctor before changing how much protein you eat.
Where to go from here
Steady protein is one of the low-risk starting points in Why "Just Try Harder" Doesn't Work: The Biochemistry Behind Burnout, along with a quality multivitamin and omega-3s. If you'd like to find out where you actually stand and what would make the biggest difference for you, start with the questionnaire at awakenedelements.net.
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