Regardless of how old you are, what your current health and fitness goals look like, and what foods you like, one universal fact holds true: Eating enough protein is key if you want to feel your best. To help you meet your needs, we asked the experts to share some of their go-to high-protein snacks.

Why Protein?

The macronutrient protein performs a variety of functions in our body—from transporting nutrients through the blood to developing bones and muscles.

“Protein is the building block for all cells in the body,” explains Pauline Nordin, C.I.S.S.N., C.P.T., founder and president of FighterDiet. “It also drives body tissue remodeling, balances blood sugar, reduces appetite, and supports gut and immune health.”

Though it’s a must-have for strong bones and healthy skin, hair, and nails, protein is even more essential if your goals include building muscle or shedding body fat. Without protein, muscles can’t recover and grow properly. Plus, it also helps you feel satiated and hold onto muscle mass if you’re cutting calories to get lean.

How Much Protein To Eat—And When

Many experts recommend the average physically active person eat between 1.4 and two grams of protein per kilogram of lean body weight (your total weight minus your body fat) per day. For the average 185-pound guy with 15 percent body fat, that’s 99 to 142 grams of protein per day.

However, if your workouts emphasize strength training and you want to maintain or build muscle, Nordin recommends eating three grams of protein per kilogram of lean body weight per day. That’s about 213 grams per day for that same 185-pound guy.

Eating at least this much protein is especially important if you’re keeping an eye on calories or are over 40, when the body’s ability to use protein starts to decline.

In addition to hitting your total daily protein goals, it’s also crucial to spread that protein out throughout the day, says Meghan Lyle, M.P.H., R.D.N., Seattle-based dietitian and coach at Arivale, which provides personalized, genetics-based health coaching. That’s where snacks come in.

High-Protein Snacks

Lyle recommends packing at least 12 grams of protein into your snacks. Doing so can help you recover from your workouts better, build that precious muscle, and make it to your next meal without feeling hangry. Here are eight nutritionists love.

1. Yogurt Protein Smoothie

Protein: about 30 grams

Whatever your favorite flavors and protein powder preferences may be, a protein smoothie is a great blend-and-go snack. Lyle’s favorite recipe combines the following ingredients:

• ½ cup plain yogurt
• 1 scoop whey protein powder
• ½ banana
• ½ cup blueberries
• 1 tsp honey
• dash cinnamon
• water and ice for desired consistency.

When it comes to eating to support muscle recovery and growth, whey protein is a well-researched favorite.

Related: 4 Whey Protein Myths—Debunked

“Plus, with the addition of yogurt, you get even more protein, along with probiotics,” says Lyle. “More and more research has been identifying the importance of healthy microbial diversity in the gut for lower inflammation and better immune function.”

2. Egg Bento Box

Protein: about 17 grams

A great source of protein, eggs also provide a number of micronutrients, like choline, B vitamins, and vitamin D. By pairing these nutritious all-stars with fruit and whole-grain crackers, you’ll also score some fiber to support satiety.

The combo is simple. Just grab:

• 2 hard-boiled eggs
• 1 piece fruit or serving veggies
• 1 handful whole-grain crackers

3. RXBAR

Protein: 12 grams

A favorite of many of Lyle’s clients, RXBARs are made of egg whites, nuts, dates, and a few other easy-to-identify ingredients, depending on the flavor.

“I like RXBARs for their simple ingredient list,” says Lyle. “Study after study shows that when we refine whole foods, we lose key nutrients.” If you can’t get your hands on a whole food to munch on, an RXBAR—whether it’s the Peanut Butter Chocolate, Chocolate Sea Salt, or Blueberry—is the next best thing.

4. FAGE Total 2% Greek Yogurt Split Cup

 Protein: 12 grams

If dairy doesn’t upset your stomach, Greek yogurt is a quality, protein-packed snack option. FAGE’s Split Cups, which come ready with tasty toppings to add in as you please, make the snack especially convenient. Lyle likes the creaminess of the two percent fat yogurt they’re made with, and the fact that you can choose how much of the often-sugary topping you want to mix in.

To add a few more grams of protein to this one, Lyle recommends throwing in a handful of nuts and/or seeds.

5. Simple Protein Smoothie

Protein: 24 grams

When in doubt, a basic protein shake is an easy grab-and-go snack. “I like whey because it doesn’t spoil, travels well, and is cheaper than most protein foods of equivalent nutritional value,” says Nordin. Not to mention, using protein powder to make a shake means you’ll also down some fluids.

Nordin’s go-to protein shake includes:

• 1 scoop whey protein
• almond milk
• 1 cup ice

Throw everything in the blender and you’ve got a creamy, satisfying shake. If you want to up the calories for extra energy before a workout (or to support recovery post-workout!), add a banana and/or swap the almond milk for canned coconut milk.

6. Cottage Cheese + Nut Butter

Protein: about 20 grams

An often overlooked source of protein, cottage cheese offers about 18 grams of protein per cup! Not to mention, it’s loaded with bone-building calcium, says Nordin.

Start with one cup of cottage cheese as your base. Then, add a tablespoon of warmed almond butter, which provides another three grams of protein, and some vitamin E. Finish with a little sweetener—like stevia, erythritol, or honey—if desired.

7. Celery + Garlic Quark Dip

Protein: 24 grams

Though nut butter and raisins on celery will never get old, it’s not the only stalk-containing snack worth a spot in your repertoire.

Celery is also the perfect vessel for all sorts of dips. For a protein-packed, gut-friendly dip, Nordin likes to use a trendy, creamy, yogurt-like cheese called quark. All you need is:

• 1 cup quark
• Sea salt
• Black pepper
• 1 clove garlic, minced

“Quark contains probiotics and high-quality protein,” Nordin says. Play around with the spices and seasonings you add to your quark to mix up the flavor!

8. Peanut Butter Protein Pudding

Protein: 36 grams

We’re crossing into the major league with this final treat—an easy peanut butter protein pudding recipe.

You’ll need:

• 20 grams all-natural peanut butter (about a tablespoon and a half)
• 3 Tbsp peanut flour
• 30 grams whey protein (about a scoop and a half)
• chocolate stevia or erythritol, to taste
• 1/2 cup water (more, as needed)

Combine your ingredients in the blender and voila, you’ve got a thick, creamy, dessert-worthy treat. Nordin loves that it packs healthy fats and additional protein in the peanut butter and peanut flour!

Pin this infographic for the next time you stock up on snacks:

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Meatless Monday, which entails cutting out meat from your diet just one day a week, has become a pretty big trend on social media in recent years. But despite the plant-based hype, many people still aren’t sold on the benefits of going meatless—and how to actually do it. That’s where this guide comes in.

Meatless Monday’s Roots

Believe it or not, Meatless Monday goes back much further than the days of hashtags. In fact, it really got started during the first and second World Wars, when the government rolled out a program aimed at rationing food in the U.S. that encouraged people to do ‘Meatless Mondays’ and ‘Wheatless Wednesdays.’

Fast forward to 2003. After seeing a Surgeon General report that suggested decreasing meat consumption by 15 percent (equivalent to three meals, or one day, a week) might help prevent diseases such as heart disease, stroke, and diabetes, public health advocate Sid Lerner and Johns Hopkins University founded the Meatless Monday campaign.

Since then, ditching meat on Mondays has become a practice embraced by many restaurants, schools, and influencers alike.

Why Go Meatless?

Lower risk of heart disease, stroke, and diabetes sound pretty great, right? In addition to those benefits, research also suggests eating more plants can support weight loss, healthy blood pressure and cholesterol, and even reduce the need for certain medications.

Related: The 7 Veggies With The Most Protein

Your health isn’t the only thing that benefits from going plant-based once a week, though. Experts suggest that if a large number of people were to go meatless, even just one day a week, it would have a measurable impact on the environment.

You see, raising livestock requires substantially more resources (like water, food, and land) than growing plants, explains dietitian Ryan Gebo, R.D., L.D.N. In fact, the World Resources Institute estimates that livestock-based food production is responsible for about one fifth of all global greenhouse gas emissions, making it a significant contributor to pollution and environmental change.

Not to mention, skipping meat once a week can also help you save some cash, since the grains, veggies, and legumes that plant-centric meals emphasize are often cheaper than meat. One study published in the Journal of Hunger & Environmental Nutrition suggests that eating a plant-based diet costs about $750 a year less than eating a meat-centric diet.

Your Simple, Delicious Meatless Monday Meal Plan

Sold yet? With this nutritionist-backed meal plan, you’ll enjoy every bite of Meatless Monday.

Each meal and snack offers a balance of protein, carbohydrates, and healthy fats for sustained energy levels throughout the day. Plus, many of the meals can be prepped ahead of time.

Breakfast Option 1: Loaded Toast

You’ll need:

• Ezekiel or whole-grain toast
• nut butter
• hemp hearts
• berries

Slather your toast with your favorite nut butter, sprinkle on the hemp hearts, add a few berries, and voila, you’ve got a quick, delicious breakfast.

Gebo loves this meal because it provides a balance of macronutrients. From the toast, you’ll get healthy carbs for steady energy and fiber to support digestion and satiety. From the nut butter, healthy unsaturated fats—good for heart health and brain function—and some protein. Hemp seeds also provide protein, along with omega-3 fatty acids, vitamin E, potassium, calcium, iron, and zinc. Finally, the berries provide antioxidants and a touch of sweetness.

Breakfast Option 2: Protein Oats

You’ll need:

• steel-cut oats
• a scoop of vegan protein powder
• cinnamon, to taste and/or half a banana

The fiber in the antioxidant-rich steel-cut oats keeps you feeling satisfied, while vegan protein powder rounds out the meal. For sweetness, a potassium-rich banana and some cinnamon go a long way.

Lunch Option 1: Rainbow Salad

This easy salad pairs a variety of colorful veggies with protein- and fiber-filled black beans for a fun, flavorful midday meal. Top it with homemade mustard dressing and it’s complete.

For the base of your salad, you’ll need:

• lettuce
• spinach
• black beans
• corn
• tomatoes

To make the homemade mustard dressing, whisk together:

• 4 Tbsp olive oil
• 3 Tbsp vinegar
• 2 Tbsp mustard
• 2 Tbsp maple syrup
• salt and pepper, to taste

Your greens, the base of your salad, provide vitamins and minerals like calcium, potassium, and folate. (They’re also high in water!) Then come the black beans for protein, fiber, and B vitamins, corn for fiber, and tomatoes for vitamin C and other antioxidants like lycopene.

Lunch Option 2: Vegetable Soup

If you don’t have time to whip up a big ol’ pot of veggie soup at home, Gebo recommends grabbing a BPA-free can of organic, non-GMO vegetable soup. Since pretty much all veggies contain a host of vitamins, minerals, antioxidants, and fiber, as long as your pick contains a variety, it’s sure to be nourishing.

For extra fiber and minerals, add a slice of Ezekiel or whole-grain toast on the side.

Snack Option 1: Carrots & Hummus

Carrots, which are rich in vitamin A, minerals, fiber, and antioxidants, are the perfect vessel for any dip your heart desires. On Meatless Monday, Gebo recommends hummus, which contains a wide range of vitamins and antioxidants, along with protein and fiber.

Snack Option 2: Trail Mix

The beauty of trail mix is its versatility. Throw whatever ingredients you want into a bag and you’re good to go.

For a classic mix, try:

• dried fruit (like raisins)
• nuts (like almonds)
• seeds (like pumpkin seeds)
• dark chocolate chips

A favorite of plant-based eaters and carnivores alike, sweet and salty trail mix is sure to satisfy your cravings, whatever they may be. You’ll get fiber and antioxidants from the dried fruit and healthy fats and protein from the nuts and seeds. Plus, dark chocolate (look for more than 70 percent cocoa) is low in sugar but high in antioxidants, iron, copper, manganese, zinc, and selenium.

Dinner Option 1: Quinoa Avocado Bowl

To make this simple bowl, combine the following ingredients:

• cooked quinoa
• sliced avocado
• diced green pepper
• a sprinkle of cilantro or basil
• salt and pepper to taste

Quinoa makes a great base for any plant-based bowl meal because it contains all of the essential amino acids, is high in fiber, and is low on the glycemic index. Adding avocado brings heart-healthy fats, potassium, vitamin K, and folate into the mix, while the green pepper contributes vitamin C and other antioxidants. For a little extra flavor, top with homemade mustard dressing.

Dinner Option 2: Zucchini Pesto Pasta

Made with spiralized zucchini and a quarter cup of vegan pesto, this simple dish is fun to eat and jam-packed with flavor.

To make vegan pesto, simply combine the following ingredients in the food processor:

• 2 cups fresh basil, tightly packed
• ½ cup walnuts or pine nuts
• 2 cloves garlic, roughly chopped
• ½ cup extra-virgin olive oil
• 1 pinch sea salt and freshly ground pepper, to taste
• 1 Tbsp lemon juice
• 3 Tbsp nutritional yeast

Zucchini is a popular option when making vegetable noodles because it’s high in water, fiber, vitamin B6, vitamin K, and folate. Plus, its mild flavor easily takes on the flavor of sauces and other add-ins. Meanwhile, the vegan pesto provides a number of healthy fats for heart and brain health.

Pin this meal plan infographic for quick inspiration:

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With stars like Venus Williams and Jason Mraz singing its praises and research consistently confirming its health benefits, plant-based eating is definitely in the spotlight right now. One recent Massachusetts General Hospital study even associated high-plant-protein diets with a lower mortality rate than high-animal-protein diets.

Eating less meat and other animal products isn’t automatically healthier, though. Here, top nutrition experts explain the four biggest mistakes people make when going plant-based.

1. Getting Too Restrictive

Once you start cutting certain foods from your diet (or at least cutting back on them), it’s easy to get carried away.

“I often see people eliminating many foods, such as soy or gluten, needlessly,” says plant-based dietitian Sharon Palmer, R.D.N. “There is no reason to eliminate these unless you have a true allergy or sensitivity.”

If you think you do have a food sensitivity (symptoms range from brain fog and joint pain to digestive issues), check in with your doctor or a registered dietitian. They’ll likely suggest an elimination diet, in which you’ll eliminate common inflammatory foods from your diet for a set period of time. Then, you’ll monitor any reactions as you slowly introduce them.

Related: 4 Types Of Foods That Fight Inflammation

Otherwise, eliminating foods needlessly restricts your ability to take in a variety of nutrients and achieve proper, balanced nutrition. Plus, mixing up your eats also helps stave off boredom. “Embrace a variety of grains, beans, and fruits,” says Palmer. “Each offers different flavors and a different range of nutrients.”

2. Not Planning Ahead

According to a position statement by the Academy of Nutrition and Dietetics, a plant-based diet is nutritionally adequate and helps prevent disease—if it’s appropriately planned.

“A lack of planning your meals and snacks ahead of time can be the pitfall of any new diet,” says Jessica Alvarez, Ph.D., R.D., assistant professor of medicine at Emory University School of Medicine. “When you suddenly find yourself hungry, there often aren’t a lot of quick, healthy food options at your disposal.”

Alvarez recommends choosing one day over the weekend to plan out your meals for the week. Then, create a grocery list based off your menu so you’ll have everything you need heading into the work week.

3. Falling Short On Protein

One major concern when following a plant-based diet is getting enough protein, since rich sources like chicken and meat have left center stage. Thing is, going plant-based doesn’t mean you can never touch another animal protein. Plant-based is just about eating fewer animal products and more plants, so you can still turn to animal proteins like meat and eggs from time to time.

Otherwise, know that “there’s plenty of protein in plant-based foods,” says Natalie Rizzo, M.S., R.D., of Nutrition à la Natalie. Incorporate foods like soy, tempeh, beans, lentils, and whole grains (particularly quinoa, faro, freekeh, or sorghum) into your diet daily and you’ll meet your needs.

Since whole foods like these pack vitamins and minerals in addition to protein, they should be your primary source of the macronutrient, says Rizzo.

When you’re crunched for time or about to run out the door, though, a plant-based protein supplement can help you fuel up quick. Another time that shaker cup comes in handy: post-workout, when your body needs a solid dose of protein to kick-start protein synthesis and muscle repair.

4. Assuming Products Labeled ‘Vegan’ Are Healthy

As the plant-based eating trend grows, so does the number of vegan products lining supermarket shelves. Though these pre-made foods may be tempting, they’re not necessarily healthy.

“Sometimes vegan and vegetarian alternative foods are just as unhealthy as their animal-containing counterparts,” says Alvarez. Often, their calorie, sodium, fat, and added sugar content are identical. If you are going to put a pre-made plant-based food product in your shopping cart, make sure it’s made with minimal, easy-to-recognize ingredients first.

Related: What A Day Of Sugar-Free Eating Looks Like

Ideally, a healthy diet—plant-based or not—is rooted in homemade food and limits processed products as much as possible. When you’re in a pinch, try to reach for whole-food snacks like nuts (cashews or almonds are good picks), a piece of fruit and nut butter, or some vegetables and hummus, recommends Alvarez.

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When you think breakfast, you probably picture carbs (mmm, pancakes). If you’re following a high-fat, virtually carb-free keto diet, though, you’ve got to reevaluate your morning meal.

What A Healthy Keto Breakfast Looks Like

“When following the keto diet, you want to kick start your day with a low-carb, higher-fat breakfast that’s going to help you burn fat throughout the day,” says Maggie Michalczyk, M.S., R.D.N.

In addition to healthy fats, Michalczyk recommends incorporating foods that contain protein into your A.M. eats. “Protein is important at breakfast for many reasons, one being the fact that it takes your body longer to digest protein, which means you’ll feel satiated for longer,” she says. It’s also crucial for ensuring your body has the nutritional building blocks it needs for optimal function throughout the day.

Of course, there’s the ever-popular eggs and bacon, but your keto breakfast options don’t end there. Kale, broccoli, and other cruciferous vegetables, plus avocados, seafood, cheese, berries, nuts and seeds, and even some plain Greek yogurt or cottage cheese can also make their way onto your plate.

Michalcyzk loves to wake up to egg muffins with kale and bacon, a Brussels sprouts hash with eggs, grass-fed steak with eggs and avocado, or smoked salmon and eggs.

Below are seven of the tastiest keto breakfasts out there—pancakes included!

1. Keto Chorizo Omelet

This omelet by Hey Keto Mama, made with eggs, spinach, onions, and spicy chorizo sausage, is rich in fats and protein to fill you up. For an extra punch of fat, top with shredded cheese, avocado, sour cream, and more chorizo or crumbled bacon. This rich recipe serves two, and comes in at just 2.5 grams of net carbs per serving.

2. Keto Chia Smoothie Bowl

Typically jam-packed with fruit and sugar, your average smoothie bowl isn’t a keto-friendly way to start the day. This chia smoothie bowl by Fat for Weight Loss, though, uses ingredients like coconut cream, avocado, chia seeds, and desiccated coconut for healthy fats, along with blueberries, erythritol, and a little vanilla for that smoothie bowl sweetness. At six grams of net carbs per serving, this sweet, creamy breakfast bowl is a great option when you’re craving something sweet. Top with whatever seeds your heart desires, coconut, and low-sugar fruit, like strawberries.

3. Three-Ingredient Cauliflower Hash Browns

Eggs and hash browns are the quintessential American breakfast—but carb-loaded potatoes are a definite no-go on the keto diet. Luckily, with a little creativity, you can whip up a delicious low-carb alternative using cauliflower. These hash browns from Keto Connect are made with just cauliflower, shredded cheese, and an egg (plus any seasonings you want), and contain just 3.2 grams of net carbs per serving. They’re the perfect bed for other breakfast ingredients, like eggs, bacon, and avocado, or ground beef, sour cream, and guacamole.

4. Fluffy Low-Carb Keto Blueberry Pancakes

These fluffy, colorful pancakes from The Big Man’s World satisfy any cravings for a decadent, comfort food breakfast without totally sabotaging ketosis. Made with almond flour and coconut flour instead of the conventional stuff, these pillowy cakes are much higher in fats, protein, and fiber than your average stack—and at 2.1 grams of net carbs per serving, much lower in carbs. Did we mention they’re also vegan and take just 10 minutes to whip up?

Related: 7 Protein Pancake Recipes That Justify Eating Pancakes Every Single Day

5. Vegan Keto Porridge

Oatmeal is the ultimate morning meal in the winter months—and anytime your soul needs something warm. Ruled.me’s breakfast porridge makes that experience possible on a keto diet. Instead of your usual oats, it’s made with flaxseed meal and coconut flour, and sweetened with erythritol, to keep sugar and carb counts low. (The texture feels something like cream of wheat.)

The recipe also incorporates a serving of protein powder to make the meal more satiating and muscle-friendly. One serving packs 17.82 grams of protein but just 5.78 grams of net carbs. Top with berries, coconut flakes, and cinnamon for additional keto-friendly sweetness.

6. Southwestern Cauliflower Breakfast Pizza

Pizza for breakfast? You betchya! This recipe by All Day I Dream About Food slashes carbs by subbing in cauliflower for the standard wheat flour crust, and racks up plenty of fats and protein with toppings like cheese, sausage, eggs, and avocado. It’s as gooey and crispy as your favorite pizza pie, but costs you a slim 5.43 grams of net carbs a serving. Perfect for relaxing weekend mornings or keto-friendly brunch.

7. Keto Monte Cristo Breakfast Casserole

This breakfast casserole by I Breathe I’m Hungry packs all of the delicious flavors of a Monte Cristo sandwich (a ham and cheese sandwich dipped in French toast batter, fried, and served with syrup) without the carbs. The recipe layers cream cheese keto pancakes, Canadian bacon, and cheese, and is served warm with sugar-free syrup. Sounds like ooey-gooey perfection, doesn’t it? One serving provides 32 grams of protein and just 4.5 grams of net carbs.

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