Busy woman are always looking for nutritious snacks to eat when they are on the go. Unfortunately, many of you end up grabbing high-carb, high-fat and low-protein convenience store snacks, which are terrible nutritional choices.

If you’re one of the many woman simply looking for some high protein alternative nutritious snack ideas, read on: The following 11 high-protein snacks require little preparation and are generally low in both carbohydrates and fat.

• Beef jerky or my favorite Turkey jerky
  Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you’d like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
• Egg whites
  One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a cup and microwave. (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.  Or make some Protein Egg Muffin cups for a quick grab and go.  Yum!
• Cottage cheese and fruit
  A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn’t your ideal goal, then mix it with some fresh fruit for a fast, healthy snack. 
• One-to-two ounces of dry or honey-roasted soy nuts  Soy Nuts are really roasted soy beans, they are not nuts at all. A one ounce serving has four (4) grams of fat of which three (3) grams are unsaturated fats. A serving may contain 120 calories, but it has over 10 grams of protein.
• Protein bars
  Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. Good choices are Kashi GoLean Crunchy Bars (or roll bars), Kellogg’s Special K Protein Meal Bar, Powerbar Protein Plus.
• Tuna
  Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you’re making a sandwich — it’s full of fat.  I like the flavored tuna that come in tiny tins that don’t need a can opener.
• Shakes
  As with protein bars, many commercial protein shakes and powders can be high in carbohydrates.   2 good choices are Bolthouse Farm Chai Tea Smoothie, Odwalla Super Protein Mango Smoothies.
• Chocolate Soy Milk
• Nuts and Seeds –  such as sunflower or pumpkin seeds, are  a rich protein source, at 6 to 9g of protein per ounce.
  Baby Bel Cheese or another low calorie cheese – this is very high in calcium as well.
• Home-made protein snacks - here is 13 suggestions just for you.

How do you get your protein on the go??

GIVEAWAY TIME!

As promised we are having our weekly giveaway (some exceptions may apply) to learn more about soy products. The giveaway is $50 to your favvorite grocery store. Yipeeee…..FREE groceries!

To enter:

All you have to do is re-tweet this blog post.

Or you can copy and paste this tweet:

@GirlGetStrong How to Get Protein on the Go? – here are 11 healthy suggestions! http://bit.ly/xWDVPl  #SoySimple

Super important to use the #SoySimple hashtag or your entry will not count!

A weekly winner will be chosen from Random.org You have until Jan 15, 2012 (midnight PST) to complete your entry.

This is a sponsored conversation written by me on behalf of Solae. The opinions expressed by me do not necessarily reflect the view of the Solae.

As promised yesterday, we are having a giveaway every Friday (changing to Wednesday after today) (some exceptions may apply) to learn more about soy products. The giveaway is $50 to your favourite grocery store. Who does not need free groceries?   This one will be a scavenger hunt, finding soy snacks in the grocery store.  If you need some suggestions, please refer to  GGS Soy Snacks post.

To enter:

The next time you are at the grocery store, get out your phone/ camera and take pictures of two snacks with soy in them.   Then tweet out what you found.  Your tweet will look something like this:

@girlgetstrong I FOUND A SOY SNACK IN THE GROCERY STORE TWICE! SEE TWITPIC.COM/123abc #SOYSIMPLE

Super important to use the #soysimple hashtag or your entry will not count!

A weekly winner will be chosen from Random.org You have until Dec 4, 2011 (midnight PST) to complete your entry. The winner will choose their top 3 grocery stores and the sponsor will choose the gift card from that list.

You could be next, so get tweeting.  Good luck!

Contest is only open to U.S. residents, 18 years of age and older. One entry, per person, per contest.

This is a sponsored conversation written by me on behalf of Solae. The opinions expressed by me do not necessarily reflect the view of the Solae.

As promised on Tuesday, we are having a giveaway every Friday for the next few months (some exceptions may apply) to learn more about soy products. The giveaway is $50 to your favourite grocery store. Who does not need free groceries? This one is going to be super duper easy to enter. Simply tweet our Tuesday post-Recipe: Tofu Turkey (Tofurkey) for Thanksgiving.

We made it even easier for you with our share button down below the post. Or simply cut and paste this tweet:

Check out how @girlgetstong incorporated soy in her thanksgiving http://bit.ly/rALndh  #soysimple

A weekly winner will be chosen from Random.org You have until Nov. 28, 2011 (midnight PST) to complete your entry. The winner will choose their top 3 grocery stores and the sponsor will choose the gift card from that list.

You could be next so get tweeting. Tweet as often as you like for even more chances of winning. Good luck!

Contest is open to U.S. residents over the age of 18 only.

This is a sponsored conversation written by me on behalf of Solae. The opinions expressed by me do not necessarily reflect the view of the Solae.

As promised on Tuesday, we are having a giveaway every Friday for the next few months (some exceptions may apply) to learn more about soy products. The giveaway is $50 to Sports Authority gift card to keep with this week’s theme ‘Workout Nutrition’.  And really, who does not need new workout gear? 

To enter this weeks giveaway:

Please answer “What do you use to fuel your workout?” in the comments section.

A weekly winner will be chosen from Random.org You have until Nov. 20, 2011 (midnight PST) to complete your entry.

Our winner from last week was:

Contest is open to U.S. residents over the age of 18 only.

This is a sponsored conversation written by me on behalf of Solae. The opinions expressed by me do not necessarily reflect the view of the Solae.

Winner-Qunda

We know proper bra support is important if we want to maintain our perky… ‘girls’… for as long as possible. And of course we know that sports bra support is crucial when it comes to high-impact fitness activity such as running or step class. The constant bounce strains breast ligaments and increases the possibility of Future Sag.

Yet how often do we see women running along without adequate stability boobie gear (ouch)? Here are some of my Champion favorites that I have found for my ’girls’:

Champion Double Dry® Absolute Workout Sports Bra

Be supported in style! Wear this Absolute Workout sports bra to mix fun, fashion, and fitness.

• Silky high-tech fabric wicks moisture to keep you dry.
• Extra stretch provides sleek compression for Medium Motion Control.
• Double-layer design helps block embarrassing show-through.
• Mesh panel at back adds cooling ventilation.
• Details dial up the comfort: tag-free no-slip racerback; neat banded neck and armholes; non-chafe flat-locked seams.

I really liked how funky this bra looked.  It was tight enough for great support but yet, super comfortable and soft.  And, this bra is on sale right now for only $14.99.

Champion Double Dry® Seamless Reversible Sports Bra

Change it up! This versatile sports bra reverses in seconds to give you a fresh new look. It’s like getting two sports bras in one — with double the ”bounce control.” (And, since both sides are seam-free and tag-free, you get double the comfort, too.)

• Ultra-soft two-ply fabric stretches for sleek compression…wicks moisture for constant cool.
• Main side has knit-in textural accents, designed to flatter your figure.
• Reverse (contrasting) side provides knit-in strategic support.
• Wide knit-in comfort band stays put without digging or rolling.
• Supportive racer-back styling.

I love how comfortable this bra is.  It was not that tight and would be great for a low impact workout.  And, its reversable.    How cute and is on sale for $19.99

Champion Shape Scoop-Back Full-Figure Underwire Sports Bra

No more “uniboob.” This full-figure underwire sports bragives you Maximum / High Support without flattening out your bust.

• Fully constructed inner bra shapes and slightly enhances, for a naturally curvy look.
• Plush triple-cushioned wires add comfortable lift and support.
• Silky-soft two-ply fabric wicks sweat, keeps you cool and dry.
• Spandex adds just enough stretch for flexible ease of movement.
• Front seams add flattering shape.
• Feminine scoop neck and back, with wide adjustable straps.
• Plush hook-and-eye back closure.

This bra would be great for any workout including high impact.  Even though it has underwire, it was very comfortable.  I also liked that it was hooks at the back for easy changing in and out of the bra.  This bra is on sale as well for $29.99.

Now on to this awesome giveaway!  Yipeee for giveaways!  The giveaway in not 1, not 2 BUT 4 Champion Sports bras.  Just to keep you guessing, we are going to surprise YOU with the styles.  YUP, you will not know the styles until you open up your package.  How exciting is that? 

How to enter:

Go to Champion site and tell us in the comments below your favorite sports bra.  Please include color and style.

Really wanna win enough bras to last you a very long time? For one extra entries do any or all of the following:

• Tweet it out using #GirlGetStrong for extra entries (you can use the tweet button below)
• Like GirlGetStrong on Facebook(right hand side)
• Post the giveaway on your Facebook Page (you can use the share button below)
• Make sure to tell us in the comment section on what you did for the extra entries for them to count

Contest ends November 23,2011. Winner will be notified by email. US residents only. Good Luck!