Fuel Your Body with 5 Fresh Summer Snacks
5 Fresh Summer Snacks with Protein to Help You Stay Full, Energized & Glowing!
If you're like most of the women I coach, you're trying to eat better—without spending hours in the kitchen or depriving yourself of satiating flavor.
You want snacks that taste good and actually give you energy (not just a quick sugar spike- which leads to a crash).
In summer, fresh fruit is everywhere—and it’s nature’s candy for a reason: packed with fiber, antioxidants, hydration, a multitude of colors- and seasonal joy. But on its own, fruit can leave you hungry an hour later.
That’s where protein comes in.
Adding a source of protein to your fruit-based snacks helps to keep you full longer, support your metabolism, and balance your blood sugar (yes, even in perimenopause and beyond).
Here are 5 quick, refreshing, protein-boosted snacks I love recommending to clients—perfect for those hot afternoons when you need something simple, nourishing, and satisfying.
1. Watermelon, Feta & Pepita Salad
Sweet, salty, crunchy, and hydrating—this combo is summer perfection. Watermelon is full of water and vitamins A and C, while feta adds protein and calcium. Pepitas (shelled pumpkin seeds) bring in extra protein, magnesium, and healthy fats.
Quick How-To:
Toss 1 cup of watermelon cubes with 2 tbsp crumbled feta and 1 tbsp pepitas. Add fresh mint if you’re feeling fancy (mint is a garden staple for me and so easy to grow if you’re looking to plant some!).
Why it works:
Hydration + 8-10g protein + healthy fat with saltiness = a snack that satisfies.
2. Cottage Cheese + Peach Slices + Cinnamon
This one is juicy, creamy, and slightly sweet with a hint of spice. Use 2% or full-fat cottage cheese for the best flavor and satiation. Top with flavor-bursting cinnamon for its natural anit-inflammatory and antioxidant properties.
Quick How-To:
Top ½–¾ cup cottage cheese with a sliced ripe peach, a dash of cinnamon, and a drizzle of honey.
Bonus: Great for muscle repair and gut health, too. ~15g per serving
3. Edamame + Grapes or Melon Cubes
This one’s for those snacky days when you want to graze or you’re sitting at your desk and need an afternoon snack.
Edamame is packed with plant protein, iron, and fiber. Pair it with hydrating, fiber-rich summer fruit like grapes, cantaloupe, or honeydew melon for a balanced bite.
Quick How-To:
½ cup steamed edamame (sprinkle with sea salt) + ½ cup fruit of choice.
Pro tip: Keep a bag of shelled edamame in the freezer for instant plant protein. 9-11g protein
4. Greek Yogurt Parfait with Berries & Chia Seeds
Greek yogurt is one of my favorite easy protein boosters. It’s rich, tangy, and pairs beautifully with summer berries. Add chia seeds for fiber and omega-3s.
Quick How-To:
Layer ¾ cup plain Greek yogurt (2% or whole milk) with ½ cup berries and 1 tsp chia seeds and a drizzle of maple syrup.
Benefits: ~15–17g protein depending on brand and chia seeds can help stabilize blood sugar
Optional crunch: Top with a few almonds or low-sugar granola.
5. Avocado Rice Cake with Hemp Seeds & Cherry Tomatoes
Sweet and savory together? Yes please!
Avocado delivers healthy fats and fiber. Hemp seeds sneak in protein and minerals. Sweet summer tomatoes bring brightness and a punch of vitamins A, C and K.
Quick How-To:
Spread sliced avocado on a brown rice cake, sprinkle with 1 tbsp hemp seeds, and top with a few sliced cherry or heirloom tomatoes and a sprinkle of salt and pepper.
Why it works:
A light snack that’s blood-sugar friendly, filling, and delicious.
Ready to Fuel Your Summer?
Snacking on just fruit—which is full of fiber, vitamins and nutrients- digests quickly, in about 30-60 minutes. Adding protein slows digestion, helps balance hormones, keeps you fuller longer, and supports your metabolism and muscle tone (which are both important in perimenopause and beyond).
Plus, these snacks are easy to prep ahead, eat on the go, and actually enjoyable—no boring (processed!) protein bars or hangry regrets.
Start with one of these snacks this week. See how it feels to give your body the nutrients it needs—without restriction or overwhelm.
✨ Want more clean, simple energy-boosting ideas?
Grab my free 10 Summer Produce-Inspired Snacks or check out my post on delicious plant-forward sandwiches.
Your body (and your mood) will thank you.