High Protein Snack Box

One thing I’ve noticed is people don’t get enough protein in their diet. A good rule of thumb is to eat at least 0.8 grams of protein per kilogram of body weight! To calculate the minimum amount of protein you should be eating each day, follow the following formula:

Your current weight in pounds / 2.2 = Your weight in kilograms

Your weight in kilograms X 0.8 = the minimum grams of protein you should be eating each day

For example, for someone who weighs 150 pounds:

150 lbs / 2.2 = 68.2 kilograms

68.2 kilograms x 0.8 = 55 grams of protein

So someone who weighs 150 pounds should be eating at least 55 grams of protein each day. This person would need even more if they are exercising regularly.

Please note, I am NOT a medical professional, I am a dietetics major, and this is just a recommendation based off my nutrition research. For a more personalized nutrition plan, please consult your physician or your registered dietitian.

This high protein snack box has 25 grams of protein and about 380 calories, and only takes two minutes to throw together. You could have this for breakfast to fuel your morning and get a head start on your daily protein goal, or you can make this as a snack throughout the day to help you reach your goal!

Servings: 1 | Prep Time: 2 minutes

1/2 cup berries (blueberries, strawberries, raspberries, blackberries, kiwi)
1/2 cup salted roasted pistachios (in the shell)
1/2 cup cottage cheese (or plain Greek yogurt)
1 boiled egg (add another boiled egg for another 6 grams of protein)
1/2 tsp black pepper or red chili flakes

Add all the ingredients to a plate or a bento box container for a quick and easy, high protein snack or meal! You can meal prep multiple for the entire week, and these bento box containers make it easy to toss in your bag to take with you to work, school, or the gym for a post workout meal!

Protein: 25 grams

Calories: 380