Whether you’re running between meetings, squeezing in a quick workout, or powering through your to-do list, having easy, protein-packed snacks on hand is a game changer.

These are my go-to 5-minute snacks—no fancy ingredients, no prep time needed. Just simple, satisfying fuel to help you stay focused, full, and on track.

1. Greek Yogurt + Chia Seeds + Honey

This is my daily favorite!

What you need: 1 cup plain Greek yogurt, 1 tsp chia seeds, a drizzle of honey

Why it works: Around 20g of protein, plus fiber and healthy fats to keep you full longer

Optional: Add berries or granola for a little crunch

2. Protein Smoothie (With a Twist)

Blend it, sip it, done.

What you need: 1 scoop protein powder, 1 cup almond milk, ½ banana, handful of spinach

Bonus tip: Add a spoonful of nut butter for an extra protein and flavor boost

💡 Need a good protein powder? Try my fave linked here!

3. Hard-Boiled Eggs + Avocado Mash

A classic combo for good reason.

What you need: 2 hard-boiled eggs, ¼ mashed avocado, sprinkle of salt + pepper

Why it works: Over 12g of protein with healthy fats to keep your energy steady

Pro tip: Meal-prep your eggs at the beginning of the week so they’re ready to grab when you need them.

4. Cottage Cheese + Pineapple or Hot Sauce (Your Choice!)

Sweet or savory—you can’t go wrong.

What you need: ½ cup cottage cheese, plus either pineapple chunks or hot sauce depending on your mood

Why it works: Packed with casein protein—slow-digesting and super filling

5. Turkey Roll-Ups with Cheese or Hummus

Simple and so satisfying.

What you need: Sliced turkey, rolled up with a slice of cheese or spread of hummus

Why it works: Each roll gives you around 8-10g of protein, and it takes literally a minute

Bonus: Wrap it in a lettuce leaf or pair with a few whole grain crackers for crunch

Fuel That Fits Your Life

You don’t need to spend hours meal-prepping to fuel your body with the good stuff. These snacks are easy, quick, and high in protein—exactly what you need when you’re building a healthy routine and staying consistent.

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