People who are always on the run have their eyes for nutritious snacks. nonetheless, a lot of these individuals still end up munching of meals with high-fat content from convenient stores which have inadequate nutritional choices.

In general, a gram of protein per 2.2 pounds of body weight is the normal ratio but this still varies from the perspective of one expert to another. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.

For people who are looking to enhance their eating habits or for those who are just seeking alternatives to their already nutritious menu, try reading the following 7 high-protein snacks which are low in fat and carbohydrates and can be prepared in no time at all.

1- Beef jerky
Believe it or not, this classic is actually a nutritious choice. On average, one ounce contains about 70calories and one gram of fat, but delivers 11 grams of protein. Unfortunately, the variants you find in convenience stores are more likely filled with salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.

2- Egg whites
An egg white only has 12 calories and is free of fat and cholesterol. It also contains four grams of protein. Plus, they are easy to prepare with onions, garlic and pepper. You'll have the punkest omelet in seconds.

3- Cottage cheese and fruit
Most cheeses have high fat contents but cottage cheese is different. A half cup of 2% cottage cheese will give you 16 grams of protein and will only have 102 calories and 2 grams of fat. If high protein isn't your ideal goal, then mix it with some raw fruit for a fast, healthy snack.

4- Tuna 
Tuna is of one of the best sources of protein for it contains 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-less. And hey, go slow on the mayonnaise if you're making a sandwich - it's full of fat.

5- Protein bars
Even though a lot of brands are out in the market, you need to consider that not all of them are made in the same way and ingredients. As they are named, protein bars really contain high-levels of protein but know that a lot of varieties contain tons carbohydrates and fat. To give you an idea, a 75-gram protein bar will have 30 grams of protein and only six grams of carbohydrates and fat.

6- Peanut butter
If you admired peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories.  For vitality boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.

7- Oatmeal
Many people who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy requirement to make it through an intense workout. A small pack of oatmeal contains around 5 grams of protein, two grams of fat and 105 calories. You can choose to it the way you want.

The good thing about these foods is that they contain lean protein and minimally refined carbohydrates, thus, less fat can be juiced from them.

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