Forget meal prep—how I get up to 30g of protein after a workout using only Trader Joe’s snacks

Woman in sportswear eating from a bowl with a spoon — (Image credit: Getty Images / O2O Creative)

Once I finish a workout, I want a quick and easy snack—something that will satisfy and fuel me, but that doesn’t require me to cook. It’s got to have 20g to 30g of protein to support my recovery and help me stay full until my next meal.

After many shopping trips to Trader Joe’s and even more workouts, I’ve settled on a handful of high-protein snacks that are convenient, satiating and enjoyable.

I always keep them on hand for post-run refueling and busy afternoons where I need something quick that supports my health and fitness goals, and I often combine snacks to ensure I’m getting the right balance of protein and carbs.

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What that balance looks like depends on the workout. After a shorter or less intense session, I usually try to get in around 15-20g of protein paired with a small source of carbs, like yogurt with a sprinkle of granola or a meat stick and a piece of fruit.

After a longer run or more intense workout, I increase my carb intake a bit more to help replenish my energy stores. I aim for closer to 25-30g of protein with a bigger carb source. That might look like a serving of yogurt with a full serving of granola or a combination of meat, cheese and nuts, plus a trail mix pack.

Here are my favorite high-protein Trader Joe’s snacks for you to pick and mix.

Skyr yogurt and protein granola

Selection of Trader Joe&rsquo;s snacks on a counter top

After finishing a run or other big workout, I pair a Skyr yogurt with a scoop of protein granola, for a balanced snack that tastes delicious. The 20-25g of protein supports muscle recovery, and 25-35g of carbs help replenish my energy.

Chomps meat sticks and Unexpected Cheddar Cheese Snackers

You can find Chomps meat sticks in my car, work bag and pantry at any given time. I often grab one of these, a couple of Unexpected Cheddar Cheese Snackers, and a handful of crackers right after a workout. The meat stick and cheese combine to give me at least 20g of protein, and Trader Joe’s has a great assortment of snack-sized cheese flavors, more so than you see at your traditional grocery store.

Protein Palette

If you want a balanced snack that you don’t have to piece together, the Trader Joe’s Protein Palette includes a good mix of everything you need post-workout. They’re prepackaged and include over 30g of protein and 18g of carbs and some healthy fats, which takes away the guesswork on my end.

Handfuls of happy trekking trail mix

After longer runs or more intense workouts, I like to grab a package of individually portioned trail mix. The combination of nuts, dried fruit, and sometimes even candy pieces, is great for replenishing energy and the preportioned pack keeps me from overindulging.

How many packs I eat after a run depends on the workload. If the run is around an hour, one pack is usually enough, especially when paired with a protein source like yogurt or a protein shake. For longer runs, between 90 minutes to two hours, I may have two packs so I can get in more carbs to help support recovery, again pairing it with a more protein-heavy snack.

I don’t always track the exact numbers, but I aim for around 30-60g of carbs after a longer run. Most of the time, I listen to my body, and pay attention to my energy levels and whether I’ll be eating a full meal within the next hour.

Amber is a health and fitness writer and enthusiast, writing for ACTIVE, MarathonHandbook, BarBend and others. Her own health and fitness journey of losing 100 pounds motivated her not only to inspire others through written content but also to become a UESCA-certified running coach. She is a competitive obstacle course racer, trail runner and hybrid athlete. Amber has competed in multiple Spartan events, and has also completed an ultramarathon and a women's pro-HYROX event.