Disclosure: This post is brought to you in partnership with The North American Meat Institute (NAMI) , a contractor to the Beef Checkoff! As always, I only work with companies that Mr. CEO and I support in the Shaw Kitchen! Thank you for supporting the work that keeps this website afloat.
Okay, okay, so I know I’m about six months behind on your high protein asks, but better late than never, right?
In December when I sent out the Shaw Simple Swaps reader survey I received an alarming number of responses asking for more ideas that followed suit with a paleo eating style.
Why you need high protein snacks
While you know I have my love affair with carbohydrates, I recognized I was really falling short here in providing you with simple high protein, lower carb snack options to help satiate and satisfy you throughout your busy days.
Well, the wait is over because the Shaw Kitchen has a variety of High Protein Snacks featuring processed meats for you today. Yes, this registered dietitian is giving you full permission to enjoy processed meats and here’s why!
First off, we really need to look at the term “processed”.
“Processed” is literally just another term for “prepared”. Just as you would buy a pre-chopped bag of mixed greens (read “processed salad”), you can purchase a “processed meat” like beef jerky, seasoned and cooked pastrami or a cut and trimmed beef roast at the market.
Whether preparation occurs at home or in a large scale manufacturing plant, the similar processes like cutting, chopping, seasoning and cooking are involved.
From a nutrition standpoint, not only does processed beef provide a convenient source of protein (especially for busy people on the go), it’s also a great way to provide your body with important vitamins and minerals, like iron and zinc.
Are high protein snack recipes healthy
Everything in moderation has always been my mentality so if you’re a fan of meat, you can rest easy knowing enjoying your high protein snack box below will not derail your health!
In fact, prepared meats have been a significant staple of global food cultures for centuries.
According to studies evaluated by the 2015 Dietary Guidelines Advisory Committee, followers of the highly regarded Mediterranean diet eat twice as much red and processed meat than followers of USDA Food Patterns.
You may be asking yourself, how can I eat like a Mediterranean and still eat processed meats?
It’s actually quite simple! Balance your plate (or box) with at least 50% of volumizing fruits and vegetables! These foods add fiber, antioxidants and other phytonutrients that embrace the Mediterranean lifestyle.
These High Protein Snacks below are excellent examples of incorporating the Mediterranean emphasis of fruits, vegetables and healthy fats with a little added protein from the processed meats (read prepared meats!)
High Protein Snack Recipes
Veggie Box with Pastrami & Horseradish Dip for a quick high protein snack box!
- 3 ounces cooked pastrami
- 2 ounces broccoli florets
- 2 ounces heirloom grape tomatoes
- 2 tablespoons horseradish dip yogurt-based
-
Assemble ingredients in portable snack box.
Store in refrigerator (or use an ice pack) to keep snack box at proper temperature before ready to eat.
- 1 ounce beef jerky
- 2 each hard boiled eggs
- 1/2 cup in-shell pistachios
-
Assemble ingredients in snack box.
Store in refrigerator (or use an ice pack) to keep snack box at proper temperature before ready to eat.
Pastrami Box with Tzatziki, Cucumber & Berries – high protein snack box choice!
- 3 ounces pastrami
- 2 ounces sliced cucumbers
- 3 ounces fresh mixed berries
- 2 tablespoons tzatziki dip
-
Assemble snack box with ingredients.
Store in refrigerator (or use an ice pack) to keep snack box at proper temperature before ready to eat.
When purchasing processed meats, you can rest easy knowing that the options available to you at your local market have all been inspected by the United States Department of Agriculture (USDA) before they are sold.
Depending on the type of processing that is done to the beef (read cooking, seasoning, etc.), certain additives may be included in the ingredient list to increase the safety and shelf stability of the product.
In the Shaw Kitchen, we purchase products (like the beef pastrami and beef jerky above) with natural nitrite sources, like celery powder.
But, that doesn’t mean if you’re a fan of a product that uses a more traditional nitrite source you’re at risk of anything other than a safe, bacteria free product.
Though many brands are now making their products using the natural alternatives, it’s totally up to you as the consumer in making the choice that is best for you.
The government also regulates the use of nitrite to ensure it is used at the proper levels that have been scientifically shown to control harmful bacteria.
Nitrite has been studied carefully by the National Institutes of Health and other government researchers and deemed safe at the levels used.
Now, my job is to provide you with the full story, which I always intend to do! So rest easy knowing you can certainly use the ingredient statements found on ALL processed beef products to make the best purchase for you and your family.
I’d love to hear your questions when it comes to the processed beef category. Feel free to comment below or contact me here, I’m always happy to help you feel safe and secure about finding ways to enjoy the foods you love in moderation!
And, for more science based information on beef and nutrition, visit the North American Meat Institute here.
Tight on time? Pin these High Protein Snacks for later!
Nicoletta De Angelis Nardelli says
June 3, 2019 at 9:42 AMWell, I am vegetarian, so I would replace that protein with my protein of choice, but my husband would actually love these snack boxes to bring to work. Delicious and highly nutritious, he would say.
Elizabeth Shaw says
June 3, 2019 at 8:30 PMYou can definitely customize them! Maybe a his and hers variety for the fridge?!
Gloria | Homemade & Yummy says
June 3, 2019 at 11:12 AMLoving the selection of healthy snacks here. Having them ready and waiting in the fridge is key. Easy to grab and go.
Elizabeth Shaw says
June 3, 2019 at 8:30 PMTotally! It makes healthy eating that much more attainable!
Serena says
June 3, 2019 at 8:04 PMYummy ideas. Just pinned!!
Elizabeth Shaw says
June 3, 2019 at 8:27 PMThanks Serena!
Elaine Benoit says
June 4, 2019 at 5:12 AMI love snack ideas. I’m always trying to get creative when I pack my hubby’s lunches – which is something I enjoy doing. But I’ve been in a rut lately, wanting to pack the same things all the time. Thanks for the inspiration and I love all of the choices above.
Elizabeth Shaw says
June 4, 2019 at 12:23 PMI’m so glad this helps! I too get in ruts and always find inspiration online too!
Kylie | Midwest Foodie says
June 4, 2019 at 8:15 AMWe have little boxes like this at work that I way too often spend $5 on when I forget my lunch or need a late afternoon snack. Love this recipe – now I’ll be making my own boxes at home and saving tons of money!
Elizabeth Shaw says
June 4, 2019 at 12:23 PMWoohoo! I love it when I help a fellow friend save money too!
EA The Spicy RD says
June 4, 2019 at 8:30 AMLove ALL of these ideas Liz! I know many of my clients could benefit from these snack boxes, and my “He Man” son who’s trying to bulk up, would love them too! Ha, ha!!
Elizabeth Shaw says
June 4, 2019 at 12:24 PMI’m so glad EA! Can’t wait to hear what your son thinks!
Denise says
June 6, 2019 at 8:00 AMI love these snack choices, they are really good ideas! I’m always looking for different and healthy snacks to have on hand.
Elizabeth Shaw says
June 7, 2019 at 1:27 PMI’m so glad they are helpful Denise!
Carrie | Clean Eating Kitchen says
June 7, 2019 at 8:16 AMI love the variety in these snack boxes and they are so easy to put together! A great idea to stop those mid day snacks!
Elizabeth Shaw says
June 7, 2019 at 1:27 PMI’m so glad you like the variety! It keeps them fun!
Kate says
June 8, 2019 at 7:36 AMI love these snack ideas, I always have a hard time thinking of what to snack on that isn’t super processed (like my daughter’s goldfish crackers!). I will definitely use these ideas, thanks 🙂
Elizabeth Shaw says
June 11, 2019 at 9:08 AMSo glad they are helpful Kate!
Eva says
June 8, 2019 at 11:20 AMThey may be “just” snack boxes but they are plated so nicely! I would dare to say that even children who are a bit fussy with veggies could enjoy those!
Elizabeth Shaw says
June 11, 2019 at 9:09 AMTotally! Thanks Eva!
Heather says
June 8, 2019 at 1:04 PMBeen working on counting macros which isn’t easy so I have been in the search of finding some quick and easy lunches and snacks to bring to lunch. These are perfect!
Elizabeth Shaw says
June 11, 2019 at 9:09 AMI’m so glad these are helpful Heather! Enjoy!
Saima says
June 8, 2019 at 3:25 PMWhat a perfect balance of protein and good for you veggies and nuts ! And so convenient to eat as snacks! And healthy as well! Seriously, what more could anyone want?
Elizabeth Shaw says
June 11, 2019 at 9:09 AMLOL! I am glad you’re a fan too!
Analida Braeger says
June 9, 2019 at 5:21 PMThese are what the I imagine “Adult Lunchables ” would look like , I love to keep ahead and meal prep so these are perfect :)_
Elizabeth Shaw says
June 11, 2019 at 9:10 AMLove that thought, “Adult Lunchboxes” lol!
Julie says
June 10, 2019 at 9:34 AMThese snack boxes look exactly like the lunches we pack for our preschooler (minus the nuts — everything has to be nut free these days). We love the simple prep and the balanced nutrition from them, and my 4 year old loves getting to eat lots of different things for lunch instead of just one boring sandwich or yogurt!
Elizabeth Shaw says
June 11, 2019 at 9:10 AMOh so true- you can easily swap the nuts for a seedy trail mix!
Marie says
June 13, 2019 at 9:01 PMI love these snack time ideas and might even use them for a quick, portable lunch. Good balance of protein with veggies and so easy to make. Thanks for sharing!