Protein is an essential nutrient that supports muscle development and helps make you feel full when you are dieting. Eating a steak or a fillet of salmon when you need a quick protein snack is not always practical, especially if you find yourself away from home. Use quick options for meals or snacks to help you consume 10 to 35 percent of daily calories from protein, as is recommended by the Institute of Medicine.
Frozen Shrimp
Frozen, fully cooked shrimp may be unthawed quickly in a bowl of cool water. Eat the shrimp with cocktail sauce or salsa for a quick snack, or add to a stir fry, salad or soup for a quick dinner. A 3-oz. serving of shrimp provides 18 g of protein.
Cottage Cheese
Cottage cheese offers 28 g of protein per cup. Mix cottage cheese with applesauce or fresh fruit for a sweet breakfast or midmorning snack. Combine cottage cheese with lemon juice and dill to make a dip for raw vegetables. Add cottage cheese to a salad or to pancake batter to increase the protein content. Choose low-fat when possible to minimize your intake of saturated fat.
Canned Tuna
A 3-oz. serving of water-packed tuna is a convenient and quick source of 22 g of protein. Use tuna in cans or portable foil pouches that need no draining. Eat tuna right out of the pouch with crackers, or add the tuna to salads, pasta sauce or rice.
Protein Powders
Whey, soy or egg white protein powders are quick high-protein foods. Simply shake with water, juice or milk. Add unflavored powders to soups, mashed potatoes or casseroles for a quick boost in protein content. Stir flavored protein, such as vanilla or chocolate, into oatmeal or smoothies. The protein content of these powders varies depending on brand and serving size, but most offer between 15 and 25 g of protein per serving.
Greek Yogurt
Greek yogurt has a thick, creamy texture similar to sour cream. Because much of the liquid has been drained off, Greek-style yogurts have more protein per serving than American-style versions. An 8-oz. serving provides 20 g of protein. Eat it with fresh fruit, add it to soups or tacos instead of sour cream, or mix in seasonings to make a high-protein dip. Greek yogurt is available in single-serving containers to slip into your bag for a snack or part of lunch.
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