1. Nut Butter Boat Any vehicle for nut butter is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut) topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and filling it with your nut butter of choice.

2. Deli Rollup Top 2 slices of deli meat (turkey, chicken, or roast beef work great) with 1 slice of cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

3. Mini Bean-and-Cheese Quesadilla It might take an extra minute to prep, but combining these two high-protein treats is totally worth it. Fold 1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small flour tortilla. Cook in a dry nonstick pan until the cheese is melted and tortilla is lightly browned. Then wrap it in foil and stick in a plastic baggie for easy transport.

Easy Oatmeal Raisin Cookies Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

Tofu Sticks This soybean-based protein bomb isn’t just for stir-fry. When sliced into sticks and baked, firm (and smoked) tofu can make a great snack food—especially if it’s served with a side of homemade tomato or teriyaki dipping sauce.

Edamame Poppers The only thing more fun than how much protein you can get from a serving of edamame (one cup offers about 17 grams of protein!) is getting to eat these little beans out of their bright green pods. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.

High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds. Below is a list of foods with the highest protein to calorie ratio, for more information, see the sections on protein dense foods, other protein rich foods, low calorie high protein snacks, and protein isolates.

Whether you’ve decided to go meatless once a week or adopted a full vegetarian lifestyle, you need to keep nutrition on the front burner. Since you’ve nixed the meat, making sure your body is getting enough protein to stay strong is crucial. Protein functions to build and maintain your body, fight off disease, and keep energy levels high to you can stay alert all day. While it may seem difficult to get a full dose of protein per day (on average 46g for women, 56g for men), implementing a few of these high-protein foods into your diet can help you reach those protein goals.

Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Everyone needs protein in their diet, but if you do endurance sports or weight training you’ll need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits. For sporty individuals a daily dose of around 1g of protein per 1kg of body weight is recommended. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.