Here’s what the actress and singer loves to nosh on backstage.

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• High-protein snacks like string cheese and jerky are convenient, nutritious and easy to enjoy on the go.


• Hilary Duff’s rider includes protein-packed options like meat sticks and string cheese.


• Pairing jerky with fruit or nuts creates a balanced, protein-rich snack to fuel your day.

Protein may seem like an overly popular nutritional buzzword at the moment, but the macronutrient has long been a key part of helping the body to build muscle, repair tissue and maintain bone density. In fact, snacking on high-protein foods like savory deli turkey or creamy cottage cheese is a fantastic way to get some extra protein grams in each day, so it’s no surprise that even celebrities prefer to grab some protein-packed treats when they have a bit of downtime.

In a recent New York Times Cooking interview, singer and actor Hilary Duff shared which food items are on her rider—a list of items celebs ask to have available for them backstage during a performance. “My rider is so boring right now,” the former Lizzie McGuire star admitted. “I have to change things around.”

But boring or not, Duff, who recently released her first studio album in more than a decade and will embark on the Lucky Me Tour in June, has some classic, dependable high-protein snacks on her must-have list.

“I’ll tell you what’s on my rider: chips and salsa, a jar of dill pickles, string cheese, a veggie tray, Reese’s Peanut Butter Cups, watermelon Sour Patch Kids, wine, Lemon Spindrift, Diet Coke and water,” said the singer. “Oh, and meat sticks like Chomps.”

Turns out, Duff’s on to something. Snacks like string cheese and meat-based jerky are among our dietitians’ top-recommended high-protein foods to snack on throughout the day. One stick of string cheese has about 8 grams of protein and can be combined with some deli turkey in a “roll-up” style to boost those protein levels even further.

Jerky is another favorite because it’s easy to take with you on the go when refrigeration isn’t possible. Chomps beef sticks in particular contain 10 grams of protein per stick, though Chomps also offers chicken and turkey varieties that boast 12 grams of protein per serving. (Duff adds that her kids are especially big fans of jerky, making it a rider must-have.) When paired with something like fresh fruit or a handful of nuts, jerky can make a pretty well-rounded, protein-packed bite to keep you going all day long.

While other options on Duff’s rider aren’t quite as protein-packed, we love the variety on her list—and we’re tempted to make some of the options in her spread at home. That includes putting a twist on her go-to Reese’s with some Peanut-Butter Oat Energy Cups, an easy, no-bake snack our editors love.

Whatever you choose to demand for your own snacktime enjoyment, we love that Duff’s snack choices aren’t too “Mature.” After all, sometimes you just need some sour watermelon candy or string cheese to give you a quick energy boost, and we believe that all snacks can have a place on your plate when eaten in moderation.

We’ve got plenty of snack options to help you shake up your routine—here are just a few that riff on Duff’s favorites: