Kate Lyman Nutrition

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MACRO-FRIENDLY ADULT LUNCHABLES: 30+ HIGH PROTEIN SNACK COMBINATIONS

Kimberly Zehnder

Welcome to your go-to guide for protein-packed snacks designed to keep you energized and satisfied throughout your busy day! When working with busy clients, we like to introduce the idea of an “Adult Lunchable” as a completely valid option for a high-protein snack that helps you meet your macro targets and keeps you fed even on the busiest days.

Whether you're a parent juggling multiple responsibilities, a professional racing from meeting to meeting, or simply someone looking to bridge the gap between meals with nutritious options, this list of protein-centered snacks is here to help. You’ll notice that most of these snacks consist of more than one food and that is simply to help support both variety and satiety. As always, feel free to mix and match foods to make these snacks your own or adjust portion sizes as needed to suit your goals. 

Packed with protein and convenient enough to fit into your hectic schedule, these snacks will ensure you stay fueled and focused with at least 20 grams of protein, without compromising on taste or health. Dive in to discover both smart and delicious solutions for snacking at home or on the go!

Note: you’ll also find dairy free and plant-based options below.

high protein adult lunchables

Fairlife Core Power elite protein shake (42g P) + 54g Fiber One Honey Clusters cereal (4g P) = 46g


OWYN Elite Pro plant protein shake (32g P) + 120g banana (1g P) = 33g


27g Vital Proteins Chocolate Collagen Peptides (18g P) + 1 cup Fairlife Fat Free Milk (13g P) = 31g


1 Fairlife Core Power Protein Shake (26g P) + 1 single-serve package PB crackers (4g P) = 30g


1 container Oikos Pro yogurt (20g P) + 1 container P3 protein snack w/ turkey, almonds, & colby jack cheese (10g P) = 30g


85g Rotisserie chicken (breast meat, 24g P) + 28g Harvest Snaps Green Pea Snack Crisps (5g P) = 29g


1 container Oikos Triple Zero Greek yogurt (15g P) + 36g Catalina Crunch Cinnamon Toast Cereal (11g P) = 26g


Starkist Wild Caught Light Tuna in Water Lunch To-Go Kit (19g P) + 1 light mozzarella string cheese (6g P) = 25g


56g turkey pepperoni (18g P) + 1 light mozzarella string cheese (6g P) = 24g


1 Oikos Triple Zero Greek Yogurt cup (15g P) + 2 Johnsonville pre-cooked turkey breakfast sausage links (9g P) = 24g


Chobani Complete Protein Greek Yogurt drink (20g P) + 20g Almonds (4g P) = 24g


2 ounces of deli turkey (10g P) + 1 mozzarella cheese slice (8g P) + Aunt Millie’s Live Light Bread (5g P) = 23g


30g The Only Bean crunchy roasted edamame (14g P) + 28g turkey pepperoni (9g P) = 23g


1 packet Quaker Protein Oatmeal (12g P) + 0.75 cup Fairlife Fat Free Milk (9.5g P) + 10g chia seeds (1.5g P) = 23g


150g plain Greek yogurt (15g P) + 3g Ranch seasoning mix + 60g sugar snap peas (2g P) + 75g baby carrots (0.5g P) + 1 hard boiled egg (6g P) = 23.5g


1.5 ounces beef jerky (1/2 package, 16g P) + 1 light mozzarella string cheese (6g P) = 22g


2 ounces turkey jerky (20g P) + 56g sugar snap peas (2g P) = 22g


2 hard boiled eggs (12g P) + 1 Chomps beef stick (10g P) = 22g


1 Chobani Greek yogurt cup (11g P) + 2 Vans Power Grains Waffles (10g P) = 21g


170g Kite Hill Greek style plant-based yogurt (17g P) + 28g Biena Honey Roasted Chickpeas (4g P) = 21g


2 hard boiled eggs (12g P) + 100g edamame (unshelled, 9.5g P) = 21.5


2 ounces of deli turkey (10g P) + 105g edamame (unshelled, 10g P) = 20g


175g Low fat cottage cheese (20g P) + 122g canned pears, in water = 20g


1 bag Quest protein chips (19g P) + 1 single-serve guacamole cup (1g P) = 20g


85g Tyson Air Fried Chicken Nuggets (15g P) + 1 single-serve hummus cup (4g P) + 112g baby carrots (1g P) = 20g


120g low-fat cottage cheese (14g P) + 2 slices Dave’s Killer thin-sliced bread (6g P) + 2 tbsp strawberry

preserves = 20g

1 container Siggi's Icelandic Skyr low fat coconut yogurt (15g P) + 35g Hippeas chickpea puffs (5g P) = 20g


1 container Fage Total 2% milkfat low fat Greek yogurt (12g P) + 38g Nature Valley Oats ‘n Honey protein granola (8g P) + 20g blueberries = 20g

macro friendly protein bars

  • Think! High Protein Bar (20.5g P)

  • Barebells Protein Bar (20g P)

  • Built Bar (17g P)

  • Epic (animal protein based bar) (13g P)

  • RX Bar (12g P)

  • NuGo Plant-Based Protein Bar (12g P)

  • RX Bar Plant (10g P)



    **note: some of these bars contain <20g of protein, pair with another protein containing food

easy pre-made protein shakes

  • Fairlife Core Power Elite High Protein Shake (42g P)

  • OWYN 100% Vegan Pro Elite Protein Shake (32g P)

  • Premier Protein Shake (30g P)

  • Fairlife Core Power High Protein Shake (26g P)

  • Slate high protein milk shake (20g P)

other high protein snack ideas

Incorporating protein-centered snacks into your daily routine can make all the difference when it comes to staying both energized and satisfied, no matter how hectic your schedule may be. By keeping these quick and easy options on hand, you can fuel your day with the nutrients your body needs and effortlessly bridge the gap between meals.

Whether you're a busy professional, a parent juggling countless tasks, or simply someone striving for a bit more protein throughout your day, these snacks offer a practical and delicious solution to meet your needs. Next time you find yourself in need of a nearly effortless way to add a bit of protein into your full day of eating, reach for one of these protein-packed snacks!

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