4 high-protein snacks to eat when you're hungry between meals, nutritionist approved

Protein is one of three macronutrients, alongside carbs and fats, which make up all foods in different amounts.

Eating enough protein is particularly helpful if you work out or want to lose fat — it helps your muscles recover and grow, and helps you maintain muscle while in a calorie deficit for fat loss.

"Protein isn't just about building and maintaining muscle (although it's crucial for that too), it's also involved in thousands of processes in your body, from enzyme reactions to forming antibodies for immune strength," registered nutritionist Kimberley Neve told Insider.

Spacing protein out across the day in your snacks and meals is best for optimizing its benefits, research suggests.

Including protein in your snacks is also beneficial because it can help to keep blood sugar balanced throughout the day, leading to more stable energy levels and fewer cravings, she said. 

Neve shared four high-protein snacks to eat when you're hungry between meals, from hummus to cheese.

For a well-rounded snack (or breakfast), Neve recommends Greek yogurt with low-sugar muesli or oats, nuts and/or seeds, and fruit.

The yogurt provides protein and oats release energy slowly, while also containing some protein.

"The nuts and seeds add extra fiber, vitamins, and minerals, as well as small amounts of protein, and the fruit is for taste, flavor, and even more vitamins and minerals," she said.

Neve also recommends other high protein dairy products like Icelandic skyr, but said to look for sugar-free ones. 

Use hummus or light cream cheese as a dip for chopped vegetables, crackers, or a piece of toast, Neve said.

"The hummus is a great plant-based source of protein, as well as a good source of fiber to keep you satisfied for longer," she said.

Vegetables contribute to the five portions of fruit and veggies people are advised to eat each day, and crackers or toast provide energy. Opt for wholegrain to keep you fuller longer, Neve said.

Having a portion of cheddar cheese alongside a piece of fruit will make it more satiating.

"It's easy to prepare and better than just the fruit, as it's a) tastier and b) the fat and protein in the cheese will slow digestion so you'll feel satisfied from the snack for longer," Neve said.

Small portions of cheese, like Babybels, or individually portioned protein yogurts are great options for on-the-go protein, Neve said.

She recommends them if you're less hungry or in a rush, but want a protein boost.

"Great for on-the-go snacks that prioritize protein, when we normally reach for a carbohydrate when thinking of simple snacks," Neve said.