20 Delicious High-Protein Snack Ideas For Women In Midlife

As we navigate midlife, our bodies experience significant shifts—muscle mass declines, metabolism slows and energy levels fluctuate. These changes can make it harder to maintain strength, manage weight, and feel our best. That’s where protein becomes essential. Unlike carbs and fats, protein helps preserve muscle, boost metabolism and keep you full longer, making it a key nutrient for overall health and longevity. But it’s not just about eating more protein—it’s about getting the right balance. Ideally, aiming for 1 gram of protein per 10 calories ensures you’re fueling your body effectively without unnecessary calories.

Prioritizing Protein in Midlife is a Game-Changer

The problem? Many women in midlife aren’t eating enough protein—or they’re not spreading it out evenly throughout the day. A protein-rich breakfast and strategic high-protein snacks can make all the difference in supporting muscle tone, maintaining steady energy and preventing cravings. Prioritizing protein also helps protect bone health and stabilize blood sugar, both of which become increasingly important as we age. And let’s be honest—when we feel stronger and more energized, everything in life just feels easier.

How To Get More Protein In Your Diet

If you’re wondering how to get more protein without overthinking it, I’ve put together a list of 20 high-protein snacks that follow this 1g protein per 10-calorie guideline. These snacks will help you stay full, keep your metabolism humming and fuel your body the right way. Check them out below and start making protein a priority!

20 High-Protein Snacks (1g Protein per 10 Calories)

1. Edamame – One cup (155g) of cooked edamame contains 188 calories and 18.5 grams of protein.

2. Cottage Cheese – One cup (226g) of 2% cottage cheese has 184 calories and 23.5 grams of protein.

3. Greek Yogurt – One cup (245g) of plain, non-fat Greek yogurt provides 150 calories and 25 grams of protein.

4. Hard-Boiled Eggs – Two large hard-boiled eggs (100g) contain 155 calories and 12.6 grams of protein.

5. Lentil Salad – Half a cup (100g) of cooked lentils mixed with diced vegetables and a light vinaigrette offers 120 calories and 9 grams of protein.

6. Roasted Chickpeas – A two-ounce (56g) serving of roasted chickpeas offers 220 calories and 12 grams of protein.

7. Tuna Salad on Cucumber Slices – Three ounces (85g) of canned tuna mixed with light mayo, served on cucumber slices, contains 162.8 calories and 12.6 grams of protein.

8. Protein Shake – A shake made with one scoop (30g) of whey protein powder mixed with water provides 120 calories and 24 grams of protein.

9. String Cheese – One stick (28g) of part-skim mozzarella string cheese has 80 calories and 7 grams of protein.

10. Cottage Cheese with Berries – Half a cup (113g) of low-fat cottage cheese topped with a quarter cup (37g) of mixed berries provides 100 calories and 10 grams of protein.

11. Pumpkin Seeds – A one-ounce (28g) serving of roasted pumpkin seeds provides 126 calories and 5 grams of protein.

12. Almonds – Ten almonds contain 70 calories and 3 grams of protein.

13. Hummus & Veggies – A quarter cup (62g) of hummus paired with carrot and celery sticks has 100 calories and 4 grams of protein.

14. Boiled Egg Avocado Mash – 1 hard boiled egg mashed with 1/4 avocado and 1 teaspoon hemp seeds on 1/2 protein wrap will is 220 calories, 15g protein.

15. Egg, cottage cheese & grated cheese muffin with bacon or sausage for 88 calories and 8.3 grams of protein.

16. Fage Total 0% Greek Yogurt with Blueberries, Almonds & Honey – One container (150g) of Fage Total 0% Greek yogurt, paired with one and one-third cups (196g) of blueberries, ten almonds, and a drizzle of honey, contains 228 calories and 21.9 grams of protein.

17. Flavored Tofu Cubes – Three ounces (85g) of firm tofu marinated in low-sodium soy sauce, garlic, and ginger contains 100 calories and 10 grams of protein.

18. Turkey & Provolone Roll-Up – Two slices (56g) of turkey wrapped around one slice (28g) of provolone cheese provide 158 calories and 19 grams of protein.

19. Beef Jerky – A one-ounce (28g) serving of beef jerky contains 116 calories and 9 grams of protein.

20. Cottage Cheese with Everything Bagel Seasoning – Half a cup (113g) of low-fat cottage cheese sprinkled with everything bagel seasoning contains 100 calories and 11 grams of protein.

Are you getting enough protein in your day? If not, it might be time to rethink your snacks!

You may also like to read How To Heal Your Relationship With Food and Immune Boosting Pumpkin Pie Smoothie Starts Your Day A Healthy Way.

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