5 Lazy Girl Snacks With High Protein to Lose Fat, Build Muscle

Rachel Hosie
Cheesy egg muffins take minutes to make and are easy to prep in advance.
Rachel Hosie

  • You can be a “lazy girl” and still work on your health.
  • I lost fat and maintained it by eating a high protein diet, including easy, tasty snacks.
  • Here are five of my favorites, from cheesy muffins to peanut butter yogurt bowls.

“Lazy girl” life hacks are blowing up on TikTok.

While I don’t think I’m a particularly lazy person, I do relate to the “lazy girl” trend in the sense that I like to work smarter, not harder. If I can make better use of my time by doing things efficiently, whether in the gym, or in the kitchen, I will.

In that sense, you can absolutely be a lazy girl and stay healthy.

When I lost 35 pounds four years ago, I focused on eating a high-protein diet as well as lots of vegetables, while including all the foods I enjoy in moderation.

I started making a selection of staple breakfasts, lunches, and dinners that were nutritious, tasty, and — most importantly — not too time-consuming to prepare (and often easy to batch cook) so I could keep my nutrition on track with minimal effort.

Eating protein throughout the day is beneficial when trying to lose fat and/or build or maintain muscle because it keeps you feeling full, helps your muscles repair after workouts, and uses up more calories during digestion than fats and carbs.

Here are five high-protein, easy snacks that helped me lose fat and maintain my weight in the years since. 

Egg muffins

Cheesy greens egg muffins.
Rachel Hosie

Egg muffins are easy to make and delicious, so are perfect for when you fancy a savory snack but want something more nutritious than chips.

I love these cheesy spring green ones by Emily Scott of Instagram account What I Ate For Breakfast, and registered sports nutritionist Faye Townsend has a tasty vegetarian recipe too. You can add in whatever you have though. 

“Not only are eggs a good source of protein, but they are also rich in vitamin B12, vitamin D, and iodine,” Townsend previously told Insider. 

Peanut butter yogurt dip with banana

Yogurt with banana and peanut butter.
Rachel Hosie

Peanut butter and banana is always a winning combination in my books. To up the protein content, I like to mix Greek yogurt with some smooth peanut butter and add in sliced bananas or dip fruit chunks in.

Dietitian Nichola Ludlam-Raine previously told Insider that nut butters are packed with healthy fats, in addition to vitamin E, which is a fat-soluble antioxidant.

“They provide quite a lot of calories though gram for gram which is why mixing them with plain yogurt is ideal for people who like to add ‘volume’ to their snacks,” she said.

Protein smoothie

Sometimes I pair a protein smoothie with a flapjack bar.
Rachel Hosie

Protein smoothies are a great way to get a serving or two of fruit in while also getting a protein boost, thus keeping you feeling fuller for longer.

I always make mine with frozen fruit of some kind, protein powder, and almond milk, and then make various additions, such as peanut butter, oats, seeds, avocado, and yogurt, depending on what flavor I fancy.

Sometimes I pair a smoothie with an oaty flapjack bar or similar snack for an extra energy boost.

Ludlam-Raine told Insider that if you aren’t keen on using a protein powder, you can up it by using cow or soy milk, which are higher in protein than nut milks.

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