Good protein snacks include stuff like:
Celery with peanut butter or Laughing Cow cheese
Bagel with cream cheese or peanut butter
Almonds, walnuts, pecans, or cashews
Yogurt (look for a higher protein count with less sugar)
Almond or peanut butter on toast
Luna bars, Cliff Bars, Power bars, etc.
Smoothie with milk and yogurt - easy to mix up with fruit and ice
Popcorn with brewer's yeast sprinkled on it (it tastes like cheesy popcorn!)
Refried beans on a tortilla
Here is my protein list handout that I give clients:
BREADS (serving count is one slice or one item)
Bagel11 gEnglish Muffin, enriched 4.5 g
Pita pocket 4.0 gBread crumbs, 1 cup12.6 g
French toast 5.7 gLg enriched waffle7.0 g
CEREAL
Rolled oats, 1 cup13.0 gToasted wheat germ, 1/4 c8.3 g
Cooked oatmeal, 1 cup6.0 g
DAIRY
Cheddar cheese, 1 oz7.1 gCottage cheese, 2%, 1 cup31.0 g
Monterey Jack, 1 oz6.9 gMozarella, part skim, 1 oz 6.9 g
Parmasean, 1 oz10.0 gRicotta, whole, 1 cup27.7g
Ricotta, part skim, 1 cup28.0 gEgg nog, 1 cup9.7g
Milk, 2% lowfat, 1 cup8.1 gMilk, skim, 1 cup8.4 g
Soy milk, 1 cup6.6 gYogurt, plain lowfat, 1 cup11.9 g
Yogurt, plain, whole, 1 cup7.9 g
Egg - boiled6.1 gEgg - fried5.4 g
FISH/SEAFOOD
Bass, baked, 4 oz23.6 gCarp, cooked, 3 oz19.4 g
Clams, steamed, 3 oz21.7 gCrab, moist heat, 3 oz16.5 g
Halibut, baked, 3 oz22.7 gLobster, steamed, 3 oz17.4 g
Oysters, steamed, 3 oz12.0 gSalmon, pink, cooked, 3 oz16.8 g
Salmon, poached, 3 oz23.3 gShrimp, steamed, 3 oz17.8 g
Shrimp, breaded/fried, 3oz18.2 gSole, fillet, frozen, 4 oz18.0 g
Trout, baked, 3 oz22.4 gTuna, oil packed, 3 oz24.8 g
Tuna, water packed, 3 oz25.1 g
FRUIT / VEGETABLES
Pear, dried, 10 halves3.3 gPeach, dried, 10 halves4.7 g
Raisins, 1 cup packed5.3 gPeas, green, 1/2 cup4.2 g
Potato, baked w/skin, 1 lg4.7 gSoybean sprouts, raw, 1 c9.0 g
Avocado, 14.0 g
LEGUMES (all servings are 1 cup)
Refried beans15.8 gGarbanzo, cooked14.5 g
Kidney beans, canned13.3 gLentils, cooked17.9 g
Baby lima beans, cooked14.6 gNavy beans, canned19.7 g
Peas, split, cooked16.0 gPinto beans, cooked14.0 g
Soybeans, cooked28.6 g
MEATS
Ground beef, lean, 4 oz28.0 gGround beef, reg, 4 oz27.3 g
Beef liver, 4 oz27.6 gBeef round steak, 4 oz22.0 g
Beef T-bone steak, 4 oz29.0 gChicken, roasted, 3.5 oz28.0 g
Turkey, roasted, 3.5 oz28.6 gLamb chops, 4 oz25.5 g
Lamb, leg of, 4 oz32.0 gBacon, 3 slices5.8 g
Canadian bacon, 2 slices11.7 gBoneless ham, 3.5 oz18.5 g
Rabbit, 3 oz28.0 gVenison, 4 oz34.2 g
NUTS / SEEDS
Almond butter, 1 Tbs2.4 gAlmonds, 1 oz4.6 g
Cashew butter, 1 oz5.0 gCashews, 1 oz4.4 g
Coconut milk, raw, 1 cup5.5 gCoconut, shredded, 1 cup2.8 g
Hazelnuts, 1 oz3.7 gMacademia nuts, 1 oz2.4 g
Peanuts, dry roasted, 1 oz6.6 gPeanut butter, chunky 2 Tb7.7 g
Peanut butter, creamy, 1 Tb4.6 gPecans, 1 oz2.2 g
Pumpkin/squash, 1 oz7.0 gSoybeans, dry roasted, 1/2c 34.0 g
Sunflower seeds, 1 oz6.5 gMiso soup, 1 cup32.6 g
Brewer's Yeast, 1 oz11.0 gSoybean protein powder,1oz17.8 g
Tofu, firm 3 oz5.5 g