Homemade Protein Snacks
January 20, 2020 | Human Sciences Extension and Outreach
Last week I shared the cost and nutrition of three different brands of protein packs. However, when comparing the price of an individual pack to building my own at home, the results can’t be beat. I saved money, used a reusable container to avoid waste, and got more protein than I would have with the store-bought snack packs.
Here are some ideas for building your own protein snack pack. As you can see, most of the items are cheaper than buying the pre-packaged option! All of these snack packs have 10 grams or more of protein per serving and varying calories based on your needs.
Build your own:
|Grocery Store Total Cost per Serving||Supermarket Total Cost per Serving||Calories (kcal)||Protein (grams)|
|1 ounce ham + 1 ounce cheddar cheese + 2 tablespoons almonds||$1.53||$0.92||220||20|
|1 ounce cheddar cheese + 2 tablespoons almonds + 2 tablespoons dried cranberries||$1.16||$0.90||250||10|
|1 boiled egg + 1 ounce ham + ½ cup carrots||$1.13||$0.60||165||17|
|2 tablespoons hummus + ½ cup carrots + 1 string cheese||$0.97||$0.62||175||10|
|1 ounce turkey jerky + 1 string cheese||$2.12||$1.18||150||20|
|½ apple + 2 tablespoons peanut butter + 1 string cheese||$0.80||$0.70||300||14|
To get the most out of the protein you consume, try spreading it throughout the day. Healthy adults need 0.8 grams of protein per kilogram of body weight per day, according to the Recommended Daily Allowance. The average female would need around 46 grams, and the average male needs around 56 grams of protein each day.
This blog was written by Iowa State University Dietetic Intern Laurynn Verry.