Eating enough protein to build and maintain muscle can feel daunting, especially if you’re busy and don’t enjoy cooking.
Fortunately, Rob Hobson, a nutritionist who works out five times a week, has a no-cook formula for creating tasty snacks that help him hit his goal.
Rob Hobson’s high protein snack formula:
- A base, such as a whole-wheat cracker
- A protein, for example, a boiled egg,
- A flavor, such as black pepper and sea salt.
Hobson created the formula for his upcoming cookbook, “Every Bite Counts,” which is designed to help people taking GLP-1s get all the nutrients they need despite having a low appetite and reduced motivation to cook and eat. But anyone can use this handy protein shortcut.
Hobson aims to eat between 1.2 and 1.6 grams of protein per kilogram of body weight a day, amounting to around 100 to 130 grams depending on his appetite and schedule. “I keep it really flexible, but this is the best range for muscle growth and maintenance in normal circumstances,” Hobson, who is based in the UK, told Business Insider.
The author of three cookbooks, Hobson learned how to put flavors together while working in upscale restaurants for 10 years. He shared the simple snacks he puts together in minutes to reach his protein goal.
Greek yogurt with cherries, cocoa powder, and honey
Greek yogurt with cocoa powder, honey, and cherries on top is one of Hobson’s favorite no-cook snacks. “It’s a really easy snack,” he said.
Greek yogurt is a great source of protein, he said, and it also contains calcium, which is important for bone health.
Hummus with carrots and mixed seeds
Another go-to protein snack for Hobson is hummus with carrots and mixed seeds. Hummus, which is made from chickpeas, contains both plant-based protein and a good dose of fiber, he said.
Seeds are what Hobson classifies as “nutritional boosters,” as they are nutrient-dense and can easily be added to any dish.
“These are really great. You’ve got fiber, omega-3, magnesium, iron, calcium,” he said.
Edamame with cucumber and lime juice
Edamame beans, which are a form of soy, are “super nutritious,” and “really easy to snack on,” Hobson said. In addition to protein, the beans contain calcium, iron, and magnesium.
Hobson likes to eat his with some chopped cucumber, a squeeze of lime juice, and a pinch of sea salt.
Roasted almonds with cherry tomatoes and feta cubes
Hobson likes to work with what he has in the fridge, and one combination he enjoys is roasted almonds with cherry tomatoes and cubes of feta cheese.
Almonds and feta cheese are both sources of protein, and cherry tomatoes add some fiber and vitamins.
Hobson hopes that by adding simple snacks that follow his rule of three to your diet, you’ll be able to hit your protein goal without worrying too much about the macros, and get some added nutrients at the same time.
This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider.
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