Snack formula hits 100g
- Business Insider profiled UK nutritionist Rob Hobson, who said he uses a no-cook snack formula to reach roughly 100 to 130 grams of protein a day without leaning on shakes. - Hobson’s template is simple: pick a base such as whole-wheat crackers, add a protein like a boiled egg, then finish with flavor; he also builds snacks from Greek yogurt, hummus, fruit, and seeds. - The advice lands as high-protein eating keeps spreading beyond athletes, with Hobson tying the method to his upcoming cookbook for people on GLP-1 drugs with lower appetites. (businessinsider.com)
Rob Hobson, a UK nutritionist, said he uses a simple no-cook snack formula to reach about 100 to 130 grams of protein a day. (businessinsider.com) Hobson told Business Insider his formula starts with a base such as a whole-wheat cracker, adds a protein such as a boiled egg, and finishes with flavor like black pepper and sea salt. (businessinsider.com) He said the point is flexibility, not a fixed menu. Hobson aims for 1.2 to 1.6 grams of protein per kilogram of body weight a day, which he said works out to roughly 100 to 130 grams depending on appetite and schedule. (businessinsider.com) His go-to examples are specific and quick: Greek yogurt topped with cherries, cocoa powder, and honey, or hummus with carrots and mixed seeds. He called seeds “nutritional boosters” because they add protein and other nutrients with almost no prep. (businessinsider.com) The target sits above the basic protein recommendation for most adults. Business Insider’s nutrition reference says the general guideline is 0.8 grams per kilogram of body weight, while people trying to build muscle are often advised to eat 1.2 to 2.0 grams per kilogram. (businessinsider.com) Hobson’s approach also fits with his broader push to get protein from regular food instead of relying heavily on ultra-processed bars and shakes. In a December 2025 interview, he said he had cut down on ultra-processed foods two years earlier while still aiming for about 0.7 grams of protein per pound of body weight. (businessinsider.com) He said he created the snack formula for his upcoming cookbook, “Every Bite Counts,” which is aimed at people taking glucagon-like peptide-1, or GLP-1, drugs who may have lower appetite and less motivation to cook and eat. (businessinsider.com) The method turns a 100-gram goal into a series of smaller choices across the day: crackers and eggs, yogurt and fruit, hummus and seeds. Hobson’s version is built for people who want more protein without making every meal a shake. (businessinsider.com)
