Muaj ob peb lub camps khoom noj txom ncauj tuaj yeem poob rau hauv. Ib txhia yeej qab heev-peb saib koj, cov khoom qab zib hub-thaum ib txhia yog siv ntau dua, zoo li cov puv tes ntawm raw almonds peb hlais rau hauv peb lub qhov ncauj kom nqaim kom tsis txhob muaj 3 teev tsaus ntuj. tsoo. Cov khoom noj txom ncauj zoo tagnrho? Kev noj qab haus huv tshuav ntawm fiber ntau thiab sau cov protein, nrog cov lus qhia ntawm cov rog thiab carbohydrates rau lub zog. Qhov tseeb, ua kom muaj protein ntau ntau: Cov khoom noj no yog qhov tseem ceeb kom koj txaus siab kom txog thaum koj noj mov tom ntej, uas yog cov khoom noj txom ncauj tag nrho. Saib seb, 25 cov khoom noj uas muaj protein ntau uas yuav ua rau koj tshaib plab… mus txog thaum noj hmo.
Hais txog: 23 Cov Tswv Yim Noj Qab Haus Huv Tsawg-Carb Koj Ua Tau Hauv Tsev
Hom phiaj1. Hmoob
Protein: 3g / pab
Hummus tau ntim rau hauv lub brim nrog cov protein - kwv yees li peb grams rau txhua ob tablespoons - yog li tau dipping. Thiab nws tsis yog ib qho protein xwb. Chickpeas muaj lysine siab thiab tahini yog cov nplua nuj ntawm cov amino acid methionine. Ib leeg, cov khoom noj no yog cov proteins tsis tiav, tab sis thaum koj muab lawv ua hummus, lawv tsim cov protein ua kom tiav, uas yuav ua rau koj puv sijhawm ntev. Peb lub khw yuav khoom yog Sabra (lub ntoo txiv ntoo tsw yog *chef hnia* ), tab sis hummus kuj yog ib qho yooj yim txaus los ua hauv tsev nrog cov khoom noj processor lossis rab. Cov lus qhia kub: Pib nrog ntsim avocado hummus thiab mus los ntawm qhov ntawd.
2. Cheese thiab Crackers
Protein: 7 g/ib
Cov xov xwm zoo: Lub rooj tsavxwm yav tav su ntawd yog qhov kev xaiv khoom noj txom ncauj zoo yog tias koj tab tom nrhiav cov protein. Ib daim ntawm ib-ounce cheddar cheese muab xya grams ntawm cov protein thiab 20 feem pua ntawm cov calcium uas pom zoo txhua hnub. Nws kuj tseem qis hauv carbs, yog tias koj ua raws li kev noj haus ketogenic. Txhawm rau khaws koj cov cheese board kom noj qab nyob zoo, xaiv rau tag nrho cov nplej crackers thiab sim (sim!) tsis txhob noj tag nrho koj tus kheej. Peb puas tuaj yeem hais ntxiv roasted grapes?
3. Qog
Protein: 6 g / ib lub qe loj
Tos, koj tsis stashing cov qe tawv nqaij hauv koj lub hnab noj thaum sawv ntxov mus? Tsuas yog peb? Tej zaum koj yuav xav dhia hauv lub tsheb ciav hlau, vim tias qe yog txoj hauv kev zoo heev kom tau txais ib tuj ntawm cov protein nyob rau hauv ib lub hnab nqa tau, tom-loj pob. Ib lub qe loj muaj rau 6 grams ntawm cov protein thiab txog 80 calories, uas txhais tau tias koj tuaj yeem noj ob peb yam tsis tas yuav overdoing. Peb nyiam lub qe yim-feeb uas tseem jammy tab sis tsis ntxhov, topped nrog sprinkling ntawm tag nrho bagel seasoning .
4. Paj kws
Protein: 3g / peb khob
Cov yeeb yaj kiab ua yeeb yaj kiab paj kws tau txais qhov phem rap, tab sis tsuas yog vim nws tau doused hauv roj, ntsev thiab cov khoom xyaw. Tab sis paj kws ntawm nws tus kheej yog qhov kev xaiv noj qab haus huv noj qab haus huv: Cua-popped, peb lub khob muaj 100 calories thiab peb grams protein. Jazz nws nrog cov seasoning ntawm koj xaiv, xws li cayenne, qej hmoov, kua ntses kub los yog kub zib mu (tso siab rau peb, sim nws). Yog hais tias koj xav drizzle ntawm me ntsis butter, peb yuav tsis qhia.
5. Lub zog tom
Hu 'em lub zog tom los yog pob protein, txawm li cas los xij lawv qab qab li lawv zoo rau koj. Feem ntau yog ua los ntawm cov txiv ntseej, noob, txiv ntseej butter, oats thiab cov hmoov protein, cov khoom noj tsis muaj ci no yooj yim ua thiab zoo khaws cia rau hauv koj lub tub yees rau thaum muaj xwm txheej kub ntxhov. Koj puas xav sim koj txhais tes ua lawv hauv tsev? Daim ntawv qhia no rau tsis muaj ci chocolate pistachio protein pob los ntawm cov zaub mov blog Cotter Crunch yog qhov chaw qab pib.
tshuaj rau cov tawv nqaij qhuav ntawm lub ntsej muag
Hais txog: 15 Protein Ball Recipes rau lub zog nrawm thiab qab heev
Hom phiaj6. Greek Yogurt
Protein: 23g / ib khob ntawm 2 feem pua ntawm Greek yogurt
Qhov tseeb lom zem: Greek yogurt yeej muaj cov protein ntau thiab cov suab thaj tsawg dua rau ib qho kev pabcuam yogurt li niaj zaus, txawm tias nws yog tsim los ntawm tib cov khoom xyaw. Tias yog vim li cas cov kua yog lim tawm, tawm hauv qab protein-nplua nuj (thiab impossibly creamy) kho. Qhov ntawd sib npaug rau cov khoom noj txom ncauj ntau dua li yogurt ib txwm noj, raws li ib qho University of Missouri txoj kev kawm . Ib khob ib khob ntawm 2 feem pua ntawm Greek yogurt muaj txog 160 calories thiab 23 grams ntawm cov protein ib zaug, tsis hais txog 25 feem pua ntawm cov lus pom zoo niaj hnub noj calcium. Koj yuav pom lub thawv ntawm Fage 2-feem pua Plain Greek yogurt hauv peb lub fridge txhua lub sijhawm. Sab saum toj nws nrog cov txiv hmab txiv ntoo tshiab, txiv ntseej lossis cov noob kom nce lub ante (los yog pab nws nrog txiv apples thiab zib ntab rau dipping).
7. Hauv tsev Granola
Oats yog qhov zoo tshaj plaws ntawm cov protein, ntawm 6 grams ntawm ib nrab khob noj. Tab sis peb tsis xav kom noj oats qhuav tawm ntawm lub kaus poom, yog li tig lawv mus rau granola. Daim ntawv qhia no cocoa txiv laum huab xeeb granola muaj cov txiaj ntsig ntxiv ntawm txiv laum huab xeeb, yog li nws muaj cuaj grams protein ib zaug. Peb paub tias peb yuav noj dab tsi rau tag kis.
8. Edamame
Protein: 17g / ib khob (siav) khob
Edamame yog qhov tseem ceeb tag nrho, cov taum tsis paub qab hau, thiab cov kua txiv hmab txiv ntoo sib npaug ntawm cov protein loj. Ib khob ib khob ntawm siav edamame muab 17 grams ntawm cov protein, yog li nws yog ib qho yooj yim, sau lub zog. Yuav nws nyob rau hauv daim ntawv khov-qhuav rau ib qho yooj yim, ntawm-tus-mus xaiv los yog npaj koj lub freezer nrog ob peb lub hnab khov edamame rau steaming, saut'ing thiab roasting. Hla lub soy sauce, thov.
9. Roasted Chickpeas
Protein: 29g / 100g yog '
Tseeb, koj tuaj yeem noj chickpeas ncaj nraim tawm ntawm lub kaus poom ... lossis koj tuaj yeem ci lawv nrog cov roj txiv roj, ntsev thiab kua txob rau lub jazzed li, cov khoom noj txom ncauj muaj protein ntau uas yog crispy thiab crunchy nyob rau hauv txhua txoj kev. Chickpeas muaj 19 grams ntawm cov protein ib 100 grams thiab tej zaum koj twb muaj peev xwm nyob rau hauv koj lub pantry. Txhawm rau ci lawv, yaug, yaug thiab qhuav ib lub kaus poom ntawm chickpeas, ces tos nrog txiv roj roj, ntsev, kua txob thiab txhua yam koj nyiam thiab ci hauv qhov cub 375 F kom txog thaum Golden thiab nkig. Voil , lub sijhawm khoom noj txom ncauj yog tam sim no.
Hom phiaj10. Txiv laum huab xeeb
Protein: 7 g / ob tablespoons
Tsis yog, txiv laum huab xeeb yog qhov tseeb tsis yog rau cov qhaub cij xwb. Ib diav ntawm txiv laum huab xeeb yog ib qho ntawm peb mus-tos thaum peb xav tau ib yam dab tsi noj thiab peb xav tau ceev . Txawm hais tias koj xaiv lub ntuj version, kev xaiv crunchy lossis, peb tus kheej nyiam, Creamy Jif , txiv laum huab xeeb ntim ib hefty xya grams ntawm cov protein rau txhua ob tablespoons noj. Ua ke nrog cov nplej nplej tag nrho, cov kua txiv hmab txiv ntoo los yog txiv tsawb rau kev txhawb nqa carbohydrate, los yog ntxiv ib diav rau ib qho smoothie rau kev kho mob creamy. Khaws ib lub thawv rau hauv koj lub rooj ua haujlwm lossis pantry (lossis ob qho tib si) kom koj ib txwm muaj khoom noj txom ncauj ntawm tes.
11. Tsev cheese
Protein: 12 g / ib nrab khob
Tsis yog, nws tsis yog khoom noj khoom haus xwb. Tsev cheese muaj protein ntau, cov txiv neej! Nws kuj tseem qab nrog me ntsis ntawm freshly av dub kua txob. Raws li cov khoom lag luam, ib nrab khob ntawm tsev cheese muaj li 12 grams ntawm cov protein thiab tsuas yog 110 calories xwb. Tsis txhob khob nws kom txog thaum koj tau sim nws.
12. Cov kaus poom Tuna
Tsis txhob khaws cov kaus poom tuna rau pluas su noj. Nws kuj yog ib qho yooj yim protein-nplua nuj nosh, tuaj ntawm 20 grams protein ib peb-ounce noj. Thiab koj tsis tas yuav noj nws ncaj ntawm lub kaus poom. Hnav nws nrog me ntsis mustard los yog mayonnaise, tawg qee cov kua txob dub thiab siv nws ua topper rau crackers los yog ci.
feem ntau romantic movie ntawm hollywood
13. Tinned ntses
Protein: 20g / peb-ounce pab
Yog tias koj tsis muaj tin ntawm sardines nyob rau hauv koj lub pantry, nws yog lub sij hawm los npaj. Sardines, anchovies thiab lwm yam ntses tinned thiab nqaij nruab deg yog qhov zoo tshaj plaws ntawm cov protein, nrog 20 grams tauj peb-ounce. Tseem tsis tau muag? Lawv qab ntawm crackers thiab toast, drizzled nrog txiv roj roj los yog doused nyob rau hauv kub sauce. Yuav ib lub tin ntawm Sardines xim thiab ua tsaug rau peb tom qab.
Hom phiaj14. Ib txhais tes ntawm Almonds
Protein: 6g / ib-ounce pab
Cov txiv ntseej feem ntau yog qhov zoo tshaj plaws ntawm cov protein, tab sis almonds tshwj xeeb yog li ntawd, clocking nyob rau ntawm rau grams tauj ib ooj noj. Thiab thaum koj xav txog cov ntsiab lus fiber ntau (plaub grams tauj ib qho) thiab cov rog noj qab haus huv hauv almonds, koj tau txais ib daim ntawv qhia rau kev ua kom lub plawv noj qab haus huv. Hmoov zoo, muaj ntau yam loj hauv lub khw muag khoom noj, los ntawm nyoos mus rau wasabi flavored. Peb feem ntau lo nrog cov classic maj mam salted, roasted almond . (Peb yuav hais li cas? Peb yog purists.) Qhov tsuas caveat? Almonds (thiab tag nrho cov txiv ntoo, rau qhov teeb meem) yog cov calorie ntau ntau, yog li saib koj feem. BTW, ib txhais tes muaj txog li 20 almonds.
15. Txoj hlua Cheese
Protein: 6g ua
Qhov kev nyiam ntawm menyuam yaus no tshwm sim los ua khoom noj txom ncauj ntse, yog tias koj xav tau cov protein ntawm qhov mus. Ib qho cheese stick muab rau 6 grams ntawm cov protein thiab tsuas yog ib gram ntawm carbs, ua rau nws yog lwm txoj kev xaiv zoo rau keto-dieters. Txhua hom lossis tsw yuav ua, tab sis peb yog ib feem ntawm ib txwm classic mozzarella .
home kho rau stretch marks
16. Peanut Butter Crackers
Protein: 5g / pab
Tsis muaj kev txaj muag hauv stashing ob peb pob khoom txiv laum huab xeeb crackers Nyob rau hauv koj lub rooj rau hangry yav tav su, tshwj xeeb tshaj yog xav tias lawv muaj peev xwm muaj nyob ib ncig ntawm plaub grams protein ib pab. Txawm zoo dua, ua rau koj tus kheej nrog tag nrho cov nplej crackers thiab koj lub thawv trusty ntawm txiv laum huab xeeb. Koj muaj ib tug ntawm cov, txoj cai?
17. Txoj Kev Mix
Protein: 8g / kev
Xav txog txoj kev sib xyaw ua ke uas muaj tag nrho cov txiaj ntsig ntawm cov txiv ntoo ntxiv rau qee qhov kev lom zem ntxiv, xws li txiv hmab txiv ntoo qhuav thiab txiv maj phaub flakes. Koj tuaj yeem ua koj tus kheej hauv tsev lossis xaiv ib qho ntawm lub khw muag khoom noj tab sis sim nrhiav txoj kev sib xyaw uas muaj nyob ib ncig ntawm 8 grams ntawm cov protein ib qho kev pabcuam rau cov khoom noj txom ncauj tshaj plaws. Peb yuav dag yog tias peb hais tias Target Monster Trail Mix tsis yog peb nyiam, tab sis nws kuj muaj 17 grams qab zib-oops. Txoj kev zoo tshaj plaws yog hnyav ntawm cov txiv ntoo thiab lub teeb ntawm txiv laum huab xeeb chips.
Hom phiaj18. Txiv Hmab Txiv Ntoo Bars
Protein: 5g ua
Yog hais tias granola thiab txoj kev sib tov muaj tus me nyuam qab, qhov no yuav yog nws, tsis muaj kev ntxhov siab, tau kawg. Txiv hmab txiv ntoo thiab txiv ntoo tuav yog ib qho khoom noj txom ncauj yooj yim, thiab feem ntau muaj li ntawm rau grams protein ib bar. Peb nyiam KIND tuav vim lawv muaj suab thaj tsawg (tsuas yog tsib grams ib bar) thiab tuaj nyob rau hauv ntau yam flavors, xws li tsaus chocolate hiav txwv ntsev thiab blueberry vanilla.
19. Qaib ntxhw Rollups
Protein: 8g / ib-ounce pab
Yog tias koj muaj pluas su hauv koj lub tub yees, muab tso rau hauv kev siv zoo thiab ua ob peb ceev qaib ntxhw rollups. Qhov no ntau dua ntawm kev kos duab tshaj li kev tshawb fawb, thiab koj tuaj yeem sau lawv nrog txhua yam koj nyiam (cheese, veggies, ntau cheese). Ib ooj ntawm qaib ntxhw muaj yim grams protein. Mus rau hauv nroog.
20. Oatmeal
Protein: 6 g / ib khob (siav) khob
Puas yog nws tuaj yeem xav tsis thoob tias oatmeal muaj cov protein ntau? Yog lawm, txawm tias nws yog nplej, ib khob ntawm oatmeal siav muaj rau grams protein (thiab tsuas yog 150 calories), ua rau nws noj qab nyob zoo uas yuav lo rau koj cov tav. Sab saum toj nws nrog txiv ntseej, noob lossis txiv laum huab xeeb rau kev txhawb nqa protein ntxiv. Peb daim ntawv qhia rau hmo ntuj oats nrog txiv laum huab xeeb thiab txiv tsawb ua rau noj tshais yooj yim thiab khoom noj txom ncauj zoo dua.
21. Qaib Salad
Protein: 7g / ib
Peb muab kev tso cai tag nrho rau koj los hloov lub sijhawm noj su rau hauv khoom noj txom ncauj. Vim li cas? Vim nws yog ib qho protein goldmine. Ib qho kev pabcuam ntawm peb daim ntawv qhia rau Greek yogurt qaib nyias muaj xya grams ntawm cov protein thiab 113 calories. Nws yog lub teeb tsis tau sau, uas yog raws nraim qhov peb xav tau nyob rau yav tav su tuaj tos-kuv-up.
Amazon22. Cheese Snacks
Protein: 9g/m ua
Dab tsi yog heck yog cheese khoom txom ncauj , koj nug? Zoo lus nug. Muaj tag nrho pawg ntawm munchables nyob rau hauv kev ua lag luam uas yog ua los ntawm lub cev qhuav dej cheese, yog li nws yog crispy zoo li ib tug cracker thiab cheesy zoo li, zoo, cheese. Ib qho piv txwv li no? Whisps Cheddar Cheese Crisps , uas muab cuaj grams ntawm cov protein rau ib qho kev pab thiab yog ua los ntawm ib qho khoom xyaw: cheddar cheese.
yuav ua li cas thiaj tshem tau pob txuv nti sai hauv tsev
23. Ntxoov
Protein: 12g / ib-ounce pab
Backpackers thiab hikers yog mus rau ib yam dab tsi: Jerky yog ib tug noj qab nyob zoo, muaj protein ntau khoom noj txom ncauj, loj vim hais tias nws yog ua los ntawm nqaij (los yog ntses los yog nceb, yog hais tias koj nyob rau hauv cov khoom ntawd). Ib ounce ntawm nqaij nyug jerky packs 12 grams protein. Yog tias koj xaiv cov khw muag khoom noj nqaij nyuj los yog qaib ntxhw jerky, sim nrhiav qhov kev xaiv tsawg tshaj plaws. Los yog xaiv los ua koj tus kheej, yog tias koj muaj lub cev qhuav dej ntawm tes.
24. Txiv Ntseej Butter
Protein: 6g / 32-gram pab
Yog tias koj xav tau cov ntsiab lus ntawm cov txiv laum huab xeeb tab sis tsis haum rau txiv laum huab xeeb (lossis tsuas yog tsis nyiam saj), ntau lwm cov txiv ntoo butters muaj cov ntsiab lus zoo sib xws thiab ntau yam tsis muaj txiv laum huab xeeb. Txawm zoo dua, ntau cov txiv ntoo butters tau ua tiav tsawg kawg nkaus yam tsis muaj cov khoom xyaw paub tsis meej. Justin's Almond Butter Piv txwv li, yog tsim los ntawm qhuav roasted almonds thiab roj, thiab muaj rau grams protein ib 32-gram pab. Almond butter thiab jelly sandwich, leej twg?
25. Protein Bars
Nrog lub npe zoo li protein bar, nws muaj kev nyab xeeb hais tias cov kab no muaj ... ntau ntawm cov protein. Tab sis tsis yog tag nrho cov khoom noj muaj protein ntau tsim nyog tso siab rau, raws li qee txoj kev muaj suab thaj ntau dhau. Kev noj qab haus huv, feem ntau cov kev xaiv muaj tsawg kawg yog yim grams protein, tsis pub ntau tshaj 14 grams qab zib thiab tsawg kawg yog 3 grams fiber ntau. Ob peb lub bar uas haum rau daim nqi suav nrog RXBAR , Tsuas yog Protein thiab Xav! High-Protein Bars .
Hais txog: 15 Cov Khoom Noj Zoo Tshaj Plaws Koj tuaj yeem Yuav ntawm Amazon
