Cottage-Style Fruit: Top ½ cup 1% cottage cheese with ½ cup of your favorite fruit.
Protein Muffins: Smash one small banana in a medium mixing bowl, add 1 egg, 3 Tablespoons of honey, ¼teaspoon of baking soda, 1/3 cup of berries, 1 scoop of protein powder, and ½cup of PB2 (take 8 Tablespoons of peanut powder and mix with 4 tablespoons of water to make ½ cup peanut butter). Place into muffin tin and bake in oven at 350 degrees for 13-15 minutes. Yields 10-12.
Blueberry Flax Microwave Muffin: Mix ¼ cup quick-cooking oats, ¼cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons of ground flax, 2 teaspoons of cinnamon, 1 teaspoon of honey, and 2 egg whites.Cook on high for 50-60 seconds, Let it cool, throw a top on it, and enjoy whenever the hunger pain hits.
Overnight oats: In a container with a secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 Tablespoons chocolate protein powder, 1 Tablespoon of peanut powder-optional, and ½ oz. of walnuts until combined. Let sit in fridge overnight.
Protein chips: Our MMC brand has 10-12 grams of protein for only 130 calories per bag.
Thanksgiving leftovers: Slice one piece of whole-grain bread inhalf (or use Healthy Life brand bread in order to have 2 slices of bread instead of one). Top bread with 2 slices of turkey, 1 slice of reduced-fat cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of reduced-sugar cranberries.This comforting combination packs about 14 grams of protein.
Mini Black-Bean Mash Taco: Heat ½ cup black beans in the microwave with 1 Tablespoon of salsa. Mash with a fork and fold inside a small (4-6 inch)soft tortilla. Store in a small container for easy transport.
A Little Lentil: Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One Cup has 22 grams of protein in just 300 calories.
“Get Greek” Berry Parfait: Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 Tablespoon sliced roasted almonds(optional).
Silver Dollar Protein Pancakes: Mix 4 egg whites, ½ cup rolled oats, ½ cup low-fat cottage cheese, 1/8 teaspoon of baking powder, and ½teaspoon of pure vanilla extract. Cook on preheated griddle (medium low heat) until mixture bubbles, flip and cook for another 60 seconds. Top with fresh berries,sugar-free marmalade, or sugar-free syrup.
Banana Nutter: Top a rice cake with natural nut butter (use 1 Tablespoon of peanut powder mixed with ½ Tablespoon of water for even less calories) and half a banana, sliced.
Portable Cheese Platter: Make yourself a portable protein 3 pack with either 1 reduced-fat cheese stick, laughing cow cheese wedge, or 2 slices of reduced-fat cheese with 2-4 whole grain crackers and 7 almonds. Add fresh fruit and make it a meal, if desired.
Soy Milk Smoothie: Try blending 1 cup of unsweetened, vanilla,chocolate, or plain soy milk with 1 cup of frozen blueberries or raspberries.
Hummus Dippers: Put 2 Tablespoons of a favorite hummus in the bottom of a container. Then, place a handful of vegetable sticks (carrots,celery, or snow peas) vertically in hummus, put the lid on the container and go.
Edamame Poppers: One cup of the pods offers about 17g of protein.Try fresh pods and steam for about 6 minutes, or use the frozen steamer bags in the microwave.
Chunky Monkey Shake: Blend ½ a small banana, 1 T. peanut powder (PB2 brand is located in the health food or organic section of the grocery store) and 1 cup of low-fat chocolate milk with 1 cup of ice.
Tofu sticks: When sliced into sticks and baked, firm and smoked tofu can make great snack food, especially if served with a side of low-sodium teriyaki dipping sauce.
Oatmeal Raisin Cookie: In a microwave-safe bowl (or mug) mix ¼ cup oats, 1 tablespoon protein powder, 1 egg white, ¼ teaspoon vanilla extract, ¼teaspoon baking powder, 1 teaspoon cinnamon, 1 teaspoon natural honey, and 1 Tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy.
Protein Bar: A great source of protein with a wide variety of flavors. (Bars should be under 200 calories and have at least 10+ grams of protein)
Shake It Up: One scoop of protein powder can go a long way. The“Protein Creamsicle”= 1 scoop vanilla whey protein powder, 1 cup of Tropicana Trop50 orange juice, and 1 cup of ice blended until smooth. (170 Calories, 21g Protein, 17g Carbs, 2g Fat- Numbers will vary depending on protein powder)
Mini Bean and Cheese Quesadilla: Fold ½ cup black beans, 1 Tablespoon salsa, and 1 slice of low-fat cheddar cheese in a small low-carb,whole grain tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly brown. Wrap in foil and stick in a plastic bag for easy transport. (Around 270 calories, 18g Protein, 34g Carbs, 14g Fiber, and 7g fat.)
Nut Butter Boat: Try loading a few celery sticks with 1 Tablespoon of natural nut butter topped with 3-4 whole almonds or raisins. If you’re not a celery fan, try scooping out the middle an apple and use as a boat for the nut butter. (Using peanut powder mixed with water, to make your own peanut butter, will save you even more calories and fat grams.)
Hard-Boiled Eggs: Try hard boiling and pre-peeling a dozen eggs at the start of the week and put one in a small container each day for an easy on-the-go snack. (If you’re trying to save fat grams, just eat the egg white and not the yolk.)
Pumpkin Seeds: washed, dried, and roasted. Just ½ cup of pumpkin seeds has about 14 grams of protein.
Turkey Jerky: Be careful to avoid sodium- and sugar filled brands,but low-sodium, natural, or lightly-flavored options are a great source of protein. Contains about 9g of protein per serving.