What are good high-protein snacks to keep on hand?

On Ep. 262, Nikkiey frames the protein snack as a habit, not just a food choice. Her rule is to always have one ready before you walk out the door. She describes packing a protein bar for a long hair appointment because she knew she'd be hungry in the chair, and she wants that kind of thinking hardwired into you. If you're caught out on the road, she points out that Greek yogurt, hard-boiled eggs and protein bars are usually sitting right there in the gas station.

If you want something sweet, Nikkiey suggests Greek yogurt with honey and fruit stirred in, so it tastes like a treat but you're still getting the protein. That matters because, as she explains in the same episode, fast-digesting carbs like fruit or toast on their own can put you on the blood sugar roller coaster, a major hunger trigger. Pairing them with protein is the fix.

The bigger point from Nikkiey: you do not need to suffer through hunger to lose fat. If you've been white-knuckling it between meals, that isn't a willpower problem. It's a planning gap, and a protein snack in your bag closes it.