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Protein Snacks

July 10th, 2020

Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. Here are some suggestions for you from MMC Weight Loss & Wellness:

  1. Cottage-Style Fruit: Top ½ cup 1% cottage cheese with ½ cup of your favorite fruit.

  2. 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.

  3. 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.

  4. 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.

  5. Protein chips: Our MMC brand has 10-12 grams of protein for only 130 calories per bag.

  6. 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.

  7. 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.

  8. 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.

  9. “Get Greek” Berry Parfait: Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 Tablespoon sliced roasted almonds(optional).

  10. 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.

  11. 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.

  12. 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.

  13. Soy Milk Smoothie: Try blending 1 cup of unsweetened, vanilla,chocolate, or plain soy milk with 1 cup of frozen blueberries or raspberries.

  14. 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.

  15. 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.

  16. 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. 

  17. 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.

  18. 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.

  19. 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)

  20. 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)

  21. 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.)

  22. 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.)

  23. 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.)

  24. Pumpkin Seeds: washed, dried, and roasted. Just ½ cup of pumpkin seeds has about 14 grams of protein.

  25. 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.

Posted by Murfreesboro Medical Clinic | Topic: News  | Category: WLW

By Devon Cox, MMC Weight Loss and Wellness Nutrition Counselor

Regular physical activity is important for staying healthy.  Moderate-intensity physical activity is associated with better immune function and can help reduce feelings of stress and anxiety. 

Indoor Activities

  • Put some music on and walk briskly around the house or up and down the stairs for 10-15 minutes, 2-3 times per day
  • Dance to your favorite music
  • Jump rope/mock jump rope if you don’t have a rope
  • Do an exercise video (there are several free ones online)
  • Use home cardio machines if you have one
  • Download a strength workout app to your smart phone
  • Perform yoga - deep breathing and mindfulness can also reduce anxiety
  • Find ways to do simple muscle strengthening exercises around your house such as: using food cans or water jugs for weights
  • Squats or sit-to-stands from a sturdy chair
  • Push-ups against a wall, the kitchen counter or the floor
  • Lunges or single leg step-ups on stairs

Outdoor Activities (if allowed by your government)

  • Walk or jog around your neighborhood (stay 6 feet away from others)
  • Be active in a local park - spending time in nature may enhance immune function
  • Go for a bicycle ride
  • Do gardening and lawn work
  • Play active games with your family

Don’t sit all day! For example: If watching TV,get up periodically and do a lap around your home or an active chore. For example: throw some clothes in the laundry, do the dishes or take out the garbage.  Also, maybe don’t skip commercials;use that time to add some exercise.  For example: squats for 1st commercial, wall push-ups for 2nd,and quick march in place for 3rd is a good full body exercise routine.  Feel more productive &healthier after just one show!

Posted by Murfreesboro Medical Clinic | Topic: News  | Category: WLW

By Devon Cox, MMC Weight Loss and Wellness Nutrition Counselor

Being healthy is arguably more important than ever. Since we are all at home more during these uncertain times the urge to distract ourselves with food is great.  With changed routines and greater accessibility to “snack” foods comes a greater likelihood to make poor choices in regards to food. Below are some suggestions to help you “stay on track”while staying safe at home.

1.)    Notice and redirect. Notice that you are eating because you are bored/stressed and redirect your behavior in to a positive activity. For example, go for a walk, read a book, learn a new language, play a game with your family, drink some water, or just trade in the chips and dip for a healthy alternative like veggies and hummus.

2.)    Eat foods that are nutrient dense to help you feel full. Foods like candy, chips, and other“bad stuff” does not give us a full feeling. Instead try opting for lean proteins, fruits, veggies, and nuts.

3.)    Fall in love with cooking healthy. Often times I hear “I don’t have time to cook.” Now, would be the perfect time to try out a new healthy recipe.

4.)    Plan for success. Make a daily meal plan or menu to help you stay on track. Sometimes just writing down a plan helps with sticking to a plan.

5.)    Manage your environment. If candy is not easily accessible then it is less likely to be eaten. Limit what gets brought into the home or place it on the higher shelf in the pantry.

6.)    Stay hydrated.Dehydration can negatively affect mood & energy level. Half your body weight in ounces is the recommended amount of water you should be drinking daily.

7.)    Don’t eat in front of the television. Being distracted while eating tends to lead to overeating.

8.)    Exercise!

9.)    Get an accountability partner to help you stay on track. Find a friend to chat with about health goals, or as always, we are here to help at MMC Weight Loss and Wellness.

Posted by Murfreesboro Medical Clinic | Topic: News  | Category: WLW

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As of September 23rd, face coverings are still required at all Murfreesboro Medical Clinic locations until further notice. MMC is dedicated to the health well-being of everyone who enters our buildings. We believe that this requirement is still in the best interest of our community, patients and staff.

While this may not be convenient, our goal is to protect our community. Everyone is encouraged to bring their own face coverings to enter the building. If patients or visitors do not have a face covering they will be given one. Any person who chooses not to comply with this policy will have their appointment rescheduled. Thank you for understanding. 

Your health is our mission.

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