Tate McRae’s Favorite High-Protein Snacks

Tate McRae, the chart-topping pop sensation known for hits like “greedy” and her electrifying live performances, maintains her high-energy lifestyle through smart, protein-packed snacking. In this exclusive interview with EatingWell, the 21-year-old singer-dancer opens up about her favorite high-protein snacks that keep her fueled during grueling tour schedules, intense dance rehearsals, and studio sessions. Far from restrictive dieting, McRae emphasizes balance, convenience, and enjoyment in her eating habits.

With a career that exploded from viral TikTok dances to sold-out arenas, McRae’s days are packed with physical demands. “I eat way too many hard-boiled eggs,” she admits with a laugh, highlighting her go-to for quick protein. Her approach is practical for anyone juggling busy schedules, proving that superstar stamina starts with simple, nutrient-dense choices.

Meet Tate McRae: From Dance Studios to Global Stages

Born in Calgary, Canada, Tate McRae rose to fame as a dancer on So You Think You Can Dance before transitioning into music. Her debut EP All the Things Yes (2020) and albums like I Used to Think I Could Fly (2022) and Think Later (2023) have garnered billions of streams. Now headlining her own world tours, McRae performs high-intensity choreography nightly while managing travel and recording.

“Tour life is non-stop,” McRae explains. “You’re dancing for two hours straight, then doing press, then soundcheck. Protein keeps me from crashing.” Her diet reflects this reality: portable, high-protein options that are easy to grab amid chaos. She partners with her mom for tour riders, stocking healthy basics alongside occasional indulgences like Flaming Hot Cheetos.

• Key to her routine: Consistent protein intake for muscle recovery and sustained energy.
• Influences: Dance background demands fueling like an athlete.
• Philosophy: Balance over perfection—treats are allowed with a solid foundation.

Hard-Boiled Eggs: Tate’s Ultimate Snack Staple

At the top of McRae’s list are

hard-boiled eggs

, which she calls her “way too many” obsession. “They’re perfect—portable, no prep, and packed with protein,” she says. One large egg delivers about 6 grams of high-quality protein, plus vitamins like B12 and choline for brain health.

McRae preps batches ahead, peeling them on the bus or backstage. On tour, her rider includes turkey slices, but eggs are the star for quick bites. Nutrition experts endorse this: eggs support muscle repair post-workout, crucial for her dance-heavy shows.

Nutrient	Per Large Egg	Benefits for Tate’s Lifestyle
Protein	6g	Muscle recovery after 2-hour performances
Healthy Fats	5g	Sustained energy without crashes
Calories	70	Low-cal, high-satiety snack

Pro tip from McRae: Pair with hot sauce for flavor. She avoids seafood due to allergies, making eggs a safe, versatile choice.

Apples and Peanut Butter: Sweet and Savory Energy Boost

For a snack that’s both crunchy and creamy, McRae loves

apples sliced with peanut butter

. “It’s my sweet craving fix with protein,” she shares. A medium apple provides fiber for steady blood sugar, while 2 tablespoons of peanut butter add 8 grams of protein and healthy monounsaturated fats.

This combo is tour-friendly—apples travel well, peanut butter packets are mess-free. McRae grabs it mid-afternoon to power through rehearsals. Research from the American Heart Association highlights peanut butter’s heart-healthy benefits, aligning with her active heart rate during shows.

• Prep time: Under 2 minutes.
• Customization: Add cinnamon or chocolate chips for variety.
• Why it works: Combines carbs, protein, and fat for balanced energy.

Protein Shakes: Quick Fuel for On-the-Go

No list is complete without

protein shakes

, McRae’s post-workout essential. She blends whey or plant-based powder with water or almond milk, sometimes adding banana for creaminess. A typical shake nets 20-30 grams of protein, ideal for recovery after Pilates or weight training with trainer Jake.

“Shakes are lifesavers on travel days,” McRae notes. Her routine includes bodyweight cardio and strength sessions, demanding rapid refueling. The International Society of Sports Nutrition recommends 20-40g protein post-exercise, matching her shakes perfectly.

Flavor favorites: Vanilla or chocolate, kept simple to avoid stomach issues before shows.

Tour Rider Essentials and Indulgences

McRae’s tour rider, curated by her mom, prioritizes health: turkey slices on bread, healthy crackers (though she skips them), and cheese strings. But she’s honest about fun: “Flaming Hot Cheetos backstage for good shows!” Crushed as seasoning, they add spice without derailing her protein focus.

Other mentions: Yogurt for breakfast, lots of water (she admits struggling with hydration), and chicken dishes. No strict rules—pizza nights happen with routine exercise.

Balancing Act: Workouts and Mindset

McRae’s snacks support her fitness: Pilates with Jake, weight training, and stage cardio. “Dance is my workout,” she says, training different “muscles” for singing vs. dancing. Advice for fans: Ignore cringe—pursue passions boldly.

Skincare ties in: She switched to Neutrogena water-based moisturizer after heavy creams caused breakouts, maintaining glow amid sweat.

High-Protein Snack Recipes Inspired by Tate

Ultimate Hard-Boiled Egg Salad

Ingredients: 4 eggs, Greek yogurt, mustard, salt. Mash for a spread on turkey bread. 25g protein per serving.

PB Apple Nachos

Slice apple, drizzle peanut butter, sprinkle nuts. Dessert-like, 15g protein.

Tour Shake

1 scoop protein, water, ice. Blend in 30 seconds.

Frequently Asked Questions (FAQs)

What are Tate McRae’s top high-protein snacks?

Hard-boiled eggs, apples with peanut butter, protein shakes, turkey on bread, and cheese strings.

Does Tate McRae follow a strict diet on tour?

No, she balances protein-rich foods with treats like Flaming Hot Cheetos, emphasizing routine over restriction.

How does Tate stay energized for performances?

Through high-protein snacks, hydration, workouts like Pilates, and dance rehearsals.

Is Tate McRae allergic to any foods?

Yes, she’s allergic to seafood and has asthma, which she manages while performing.

What’s Tate’s breakfast like?

Often yogurt and hard-boiled eggs, with a big focus on water intake.