11 tips for fitness snacks for school/work (full of protein)

If you've decided to put on muscle and you're adjusting your diet, you probably have the most trouble preparing snacks for school or work. You get up five minutes early in the morning and crack a couple of eggs into the pan, the lunch meat hasand you're probably eating nothing but cottage cheese and protein before bed.

Of course, what to take to school so you don't become a person who wears horrible smelly and disgusting food, but still get quality protein into your body? In the following article, we present you with 9 tips for a tasty and healthy fitness snack that others will envy.

1. Egg omelette with ham and cheese

• 2-4 eggs, 30g ham, 30g cheese
• about 500 kilocalories
• 40g protein, 6g carbs, 31g fat

Egg omelette with ham and cheese can be a great choice for a morning snack as tastes delicious cold and contains high quality nutrients for growth. Protein and fat are the most abundant, with only minimal carbohydrates. Vegetables or wholemeal bread should also be added to the omelette.

The only disadvantage is that it is a bit more difficult to prepare, so it's not the best option for those of you who don't have time to run every morning. There is no need to add more salt to the omelette as the ham and cheese contain sufficient salt.

2. Cottage cheese with tomatoes and whole wheat bread

• 200g cottage cheese, 100g tomatoes, wholemeal baguette
• about 470 kilocalories
• 29g protein, 50g carbohydrate and 11g fat

Cottage cheese with tomatoes and wholemeal bread is the obvious choice for most students. You don't have to prepare anything lengthy and you get a high quality diet consisting primarily of protein and carbohydrates.

Whole wheat bread fills you up for a long time, the protein from the cottage cheese is released gradually, and the tomatoes (or whateverany other vegetable you like) will keep you full for a long time and contains almost no calories.

3. Greek yoghurt with nuts and honey

• 200g Greek yoghurt, 20g walnuts and 10g honey
• about 280 kilocalories
• 23g protein, 18g carbohydrate and 15g fat

If you're looking for a snack that has an equal representation of all 3 essential macronutrients (protein, carbohydrates and fat), Greek yoghurt with walnuts and honey is the right choice.

Greek yoghurt will fill you up and contains much less carbohydrates but more protein and fat compared to regular yoghurt. However, beware of Greek-style yoghurts, which have nothing in common with real Greek yoghurt.

The nuts provide the body with healthy fat in the form of omega 3 fatty acids, regulate blood pressure and cholesterol levels and much more.The sweet spot is honey, which not only makes the snack taste great, but also adds some minerals and trace elements.

4. Gainer in a shaker

• One dose of gainer
• about 500 kilocalories
• 70g carbohydrate, 50g protein and 3.2g fat

You can also use a gainer for a snack. Although this supplement is somewhat controversial, you can easily and quickly replenish calories with it in case you are in a notime crunch or just don't feel like eating, which is quite common as summer approaches.

However, it is important to choose a supplement that contains a minimum of simple sugars, usable carbohydrates and, if possible, a complex of certain vitamins and minerals.

5. Whole grain tortillas with meat and vegetables

• 1 whole wheat tortilla (about 42g), 125g chicken breast, cucumber, iceberg lettuce and tomato
• about 350 kilocalories
• 34g protein, 20.9g carbohydrate and 4g fat

Whole grain tortillas with meat and vegetables can be another great morning snack that will fill you up with premium nutrition. Even though tortillas are more difficult to prepare, they will be the envy of your classmates and colleagues.

You can flavour the resulting tortilla with, for example, a homemade dressing made from a little Greek yoghurt mixed with garlic.

And if you are interested in whole wheat tortillas, don't hesitate to watch the following video in whichYou'll learn lots of interesting tips on how to use whole wheat tortillas and what to combine them with:

6. Chicken with rice and vegetables

• 150g chicken breast, 200g cooked rice, vegetables to taste
• about 400 kilocalories
• 36g protein, 51g carbohydrate and 2.5g fat

Chicken with rice and vegetables is the typical snack of all strict bodybuilders. You'll provide your body with the highest quality nutrients with a minimum of simple sugars or less digestible proteins, and therefore do the most for your growth.

However, the disadvantage of such a snack is the difficulty of preparation and not very delicate taste. Moreover, as summer approaches, your stomach tends to tighten and you may have trouble eating the whole portion.

7. Racio sandwiches with cheese and ham

• 100g rice cakes, 50g ham, 50g cheese
• about 550 kilocalories
• 32g protein, 80g carbohydrate, 11g fat

Another easy snack to take to school or work on our list might be, for example, racio sandwiches with cheese and ham. Not only is their preparation hassle-free and quick, but you'll also be providing your body with quality carbohydrates and a high amount of protein.

In addition, puffed products increase digestibility by disrupting starch and protein, increasing fiber content and nutritional value. They are not recommended to be consumed daily, but can still be a good occasional alternative.

8. Protein or micellar casein with fruit

• One scoop of protein or micellar casein, 1 piece of any fruit
• about 300 kilocalories
• 23-27g protein

If you don't get hungry very often, protein or micellar casein is enough for a snack. It is very easy to get protein into your body that is highly digestible. In order to get a few carbs in your snack, it's a good idea to have a piece of fruit you like with your protein.

If you expect protein to be quickly digestible, you can opt for a classic whey concentrate. If you don't eat regularly and need a protein with longer digestibility, choose micellar casein instead. In both cases, you can use our rankings for inspiration - whether you're looking for a caseins or the one with Proteins.

9. Tuna with tomato puree and pasta

• 120g quality tuna in oil, 75g tomato puree, 100g pasta
• about 400 kilocalories
• 37g protein, 42g carbohydrate, 10g fat

We'll end our list with a tip that I personally prefer. Tuna with tomato puree and pasta is ready in minutes, perfectly filling and contains all the necessary macronutrients - complex carbohydrates and perfectly digestible protein.

What's more, it tastes great cold, so you can even prepare it the day before and enjoy a stress-free meal at school.

10. The boxed diet

• One course of your chosen boxed diet (for example, a Mexican wrap with ground beef from Nutrition Pro)
• 401 kilocalories
• 27 g protein, 47 g carbohydrate and 10 g fat

A boxed diet can also be a very convenient and quick snack. We've already covered this phenomenon in detail in our separate article on boxed diets, but it's definitely worth mentioning here. The box diet is suitable for anyone who doesn't want to waste too much time preparing meals.time, but at the same time likes really good quality and nutritionally balanced meals. The only disadvantage of boxed diets is their high price.

If you live in a larger city, there is probably a boxed diet manufacturer in your area that will deliver the finished meals to your home. To make it easier for you to choose, we have prepared a comparison of the best boxed diets in Prague, Czech Republic.We have prepared a list of the best boxed diets in Brno, but we have not forgotten about boxed diets in Ostrava or Olomouc.

11. Snacks from keto diet packages

• One serving of food from a keto diet package (for example, a protein pancake with banana flavour from KetoMix)
• 98 kilocalories
• 14.8 g protein, 3.3 g carbohydrate and 2.5 g fat

In a few minutes and with almost no effort, you can prepare some of the meals you find in the keto diet packs as a snack. The great advantage is the very varied menu, easy preparation and great nutritional values (especially the emphasis on high protein and minimal carbohydrates). Our comparison of the best keto diets will help you choose the right one.

Of course, you don't have to buy the whole package at once for a small snack. Most manufacturers offer individual courses separately, but you can also find tasting packs. Plus, you don't have to stick to a ketodiet at all, as these meals are also suitable for a regular diet. We shared our impressions of the individual meals in our reviews of the KetoDiet Intense and the KetoMix premium package.

See our video for 10 more tips:

That's it for our list of snack tips for work or school. We hope you found it helpful and put some of our tips and ideas to use. If you have any suggestions of your own, feel free to chime in in the comments to inspire not only us, but other readers as well.