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To help you stay on top of your protein requirements, here are 7 protein-packed snack ideas to try.
If a particular ingredient triggers symptoms for you, try swapping it out for a better tolerated alternative or try adjusting the texture by cooking or pureeing the ingredient. If you're unsure which foods or ingredients trigger your symptoms, consider working with an IBD dietitian to come up with a personalized nutrition plan that fits with your lifestyle and preferences.
1. Hard boiled eggs
Each large egg contains about 6g of protein. Hard Boiled eggs are a great way to add a protein-rich snack to your day. Top with salt and pepper to taste.
2. Tuna fish and crackers
Canned tuna with salt and pepper on crackers is an easy and protein-packed snack you can add into your routine. Choose a tuna can with the simplest ingredients.
3. Non-fat greek yogurt parfait with raspberries
Mix a cup of non-fat greek yogurt with raspberries and well-tolerated granola.
4. Nut butter or seed butter sandwich with bananas
Choose nut and seed butters with the simplest ingredients you can find (usually just the nuts or seeds themselves). If you can tolerate gluten, toast your favorite bread and spread a tablespoon or two of nut butter on one side. If you’re gluten-intolerant or allergic, opt for a well-tolerated gluten-free bread instead. Top with bananas and enjoy.
5. Smoothie with nonfat plain kefir
Blend together blueberries, spinach, kefir, and water for a protein-filled breakfast or afternoon snack.
6. Energy balls made from oats and nut butter
Combine oats, cashew butter, date syrup and a banana in a mixing bowl and mash until well combined. Portion the mix into 1-inch balls and refrigerate until firm and enjoy throughout the week.
7. Avocado toast with eggs or scrambled tofu
Spread half of a mashed avocado over your favorite piece of toast. Top with an egg, salt and pepper to taste. For a bit more variety, you can swap the egg for scrambled tofu. Simply add tofu to a frying pan over medium heat, mash into a granular texture and serve on top of toast with your choice of seasoning.
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