Protein snack for work and travel: 7 options without a fridge

Short answer: a protein snack for work should be something you can keep in a desk drawer for weeks, eat without a spoon and without any smell, and get 10–20 g of protein from. Dried cheese (12–17 g of protein per pack), nuts, jerky, a protein bar and tinned tuna all meet these conditions, and with a fridge — eggs, cottage cheese, Greek yoghurt. Below are seven options with honest pros and cons.

7 protein snacks that don’t need a fridge

With a fridge at the office

Then the list is longer: eggs (6 g of protein each), 5% cottage cheese (17 g per 100 g), Greek yoghurt (10 g), sliced cheese. But each of them needs a container, a spoon and “remembering to pack it in the morning”. People choose dried cheese precisely because it lives in a drawer and doesn’t depend on a fridge, the morning rush or colleagues who “borrowed” your yoghurt.

What to choose for your goal

• No sweet cravings after lunch — a pack of dried cheese instead of biscuits: protein and fat keep you full for 2–3 hours, with less than 0.5 g of carbs. The lightest flavour is SUPERFOOD (134 kcal, 17 g of protein).
• Workout after work — eat an hour before: Gouda + hazelnut or a pack of Primaggio (15 g of protein). Details — post-workout snack.
• Keto or low-carb diet — dried cheese and nuts; bars and crispbreads won’t do. The list — keto snacks in the shop.
• Travel, business trips — something that won’t melt or spoil: dried cheese, nuts. See travel snacks.

How much protein a snack needs

For satiety and muscle support, 10–20 g of protein at a time is enough — that’s as much as in two eggs or one 28 g pack of dried cheese. More in one sitting isn’t necessary: two 15 g snacks are better than one 40 g snack. The daily norm is 0.8–1 g per kilogram of body weight, and up to 1.4–2 g for those who train; more in the article how much protein is in cheese.

A month’s supply for the office

One box of 15 packs — that’s three or four snacks a week for a month, and you don’t have to remember to buy them every time. For the team — a box of 25 mini packs for the kitchen: everyone takes their own. Different flavours — the ALL IN set.

Questions and answers

Which protein snack can you keep at work without a fridge?

Dried cheese, nuts, jerky, a protein bar, tinned tuna. The most convenient is dried cheese: 18 months in a drawer, no spoon and no smell.

How much protein should a snack have?

10–20 g — that’s two eggs or one 28 g pack of dried cheese.

What can replace a protein bar?

A pack of dried cheese: 12–17 g of protein, one ingredient, no syrups or polyols.

What to try

Dried snEco Cheese “Superfood”, 28 g €3.30 Dried snEco Cheese Mix “Gouda + Hazelnut”, 20 g €1.97 Dried snEco Cheese “Cheddar”, 28 g €3.30

Author: Vadym Gryshyn, co-founder of snEco