For those trying to lose or gain weight this summer, finding new and creative ways to insert protein into your diet can be difficult. Protein is an essential nutrient to both weight gain and weight loss as explained by healthline.com, but it can be especially challenging to consume. between meals in a snack-sized portion. Luckily, there are a variety of snacks out there that are rich in protein that can help you consume protein between meals. Here are some of the best snacks for those trying to increase their protein intake.

Jerky

Jerky is the closest thing to a meal one could have as a snack. The dried out, fat-trimmed, and stripped down is rich in protein, containing 9 grams of protein per ounce. Whatever your meat preference is, there’s a jerky for it. Beef, chicken, turkey, and even salmon have been made into jerky, and can be used as a good protein source throughout the day. An extremely popular snack, jerky can be found at almost all grocery and convenience stores throughout the country. And if you’re interested in making your own jerky, here’s a great recipe provided by Gimme Some Oven.

Turkey Roll-Ups

A turkey roll-up is another tremendous way to get protein in without completely filling your stomach. A great way to make these is to place a slice of cheese on top of a slice of cold-cut turkey, and roll it up into a cylinder. When combining the turkey and cheese, these roll-ups provide 5 grams of protein each, and by eliminating bread from the combination, they also serve as a spectacular way to cut out carbs.

Almonds

For those looking for a non-meat snack that is high in protein, look no further than almonds. Almonds contain 6 grams of protein per ounce, and are also rich in healthy vitamins and minerals such as vitamin E. This makes it so the small snack truly satisfies one’s hunger while providing key nutrients. Many grocery stores and retailers provide a variety of seasoned almonds as well such as lime, salt and vinegar, and dill pickle for those looking to spice up the taste of the almonds.

These are just a few of the plethora of protein-rich snacks that are available to consumers, on top of a variety of protein shakes and protein bars on the market. But the main takeaway of it all is that there is no reason for those looking to gain weight not to consume protein through their snacks. Instead of junk food and wasted calories, snacking can easily be turned into a beneficial nutritional habit.