1. Cottage Cheese & Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit (berries are best for weight loss)
2. Beef or Turkey Jerky: Low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly.
3. Mixed Nuts: The best bang for your protein bucks are almonds and pistachios. But watch the amount since they are high in fat; about 15 – 20 is adequate for a snack.
4. Pumpkin Seeds: Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!
5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack.
6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of low-fat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!
7. Nut Butter Boat: Try loading a few celery sticks with 1 tablespoon of any nut butter. If you’re not a fan of celery, try scooping out the middle of an apple and fill that instead.
8. Mini Bean-and-Cheese Quesadilla: Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.
9. Shake It Up: The combinations are endless with protein shakes. Try a “Protein Creamsicle” — 1 scoop vanilla whey protein powder, 1/2 cup orange juice, and 1 cup ice blended until smooth —and the “Star-buffs Shake” — 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended.
10. Easy Oatmeal Raisin Cookie: In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (any type), 1 egg white, ¼ teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, 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!
11. Tofu Sticks: When sliced into sticks and baked, firm (and smoked) tofu can make a great snack food, especially if it’s served with a side of homemade tomato or teriyaki dipping sauce.
12. Edamame Poppers: One cup of the pods offers about 17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.
13. Hummus Dippers: Put 2 tablespoons of a favorite hummus in the bottom of a container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.
14. Banana Nutter: Top a rice cake (brown rice for extra fiber points) with 2 tablespoons of your favorite nut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits.
15. Silver Dollar Protein Pancakes: Mix 4 egg whites, ½ cup of rolled oats, ½ cup of low-fat cottage cheese, ⅛ teaspoon of baking powder, and ½ teaspoon of pure vanilla extract. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries.
16. Pumpkin Pie Parfait: Top ½ cup plain Greek yogurt with 2 T. of pumpkin puree (canned), 1 T. pecans and a dash of cinnamon and stevia.
17. Grape-and-Cheese Sticks: Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces, equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy delicious).
18. A Little Lentil: Lentils are great protein-packed legumes. Trader Joe’s sells boxes of already cooked lentils. ½ cup has 120 calories, 9 grams of protein and no fat.
19. Perfect Little Parfait: Top ½ cup nonfat Greek yogurt with a handful of fruit, a drizzle of honey and 2 T. of toasted oats.
20. Gobble, Gobble: Fill a small pita with 2 slices of roasted turkey, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard.
21. Overnight Choco-Oats: In a container with a secure lid, mix ½ cup oats, 1 cup almond milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight.
22. Blueberry Flax Microwave Muffins: Making muffins from scratch each morning is easier than you might think. Mix ¼ cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.
Eat Your Protein! Build Muscle! Burn Fat!