Yogurt, cottage cheese, milk and eggs make quick, protein-rich late-night snacks. Avoid excess calories with plain, low-fat dairy and hard-boiled eggs. One hard-boiled egg has 80 calories, 5 grams of fat and 6 grams of protein. An 8-ounce glass of 1 percent milk has 102 calories, 2 grams of fat and 8 grams of protein.read more >>