Support for health & wellness

Who needs a snack or a handy dandy grap’n go?

on October 17, 2014

Ya’ll know I’m all about PROTEIN and I’m finding myself constantly on-the-go so I’m always in need for quick and “grabby”, plus everybody loves EASY! This list of snacks will add a punch of filling protein to your day whether you like sweet, savory or BOTH :p

*Hard-Boiled Eggs – Easy and portable! Unfortunately, this is a perfect go-to snack that’s been taken out of our diet (newest item added to the allergen list) :/

*No-Bake Peanut Butter Protein Fudge Bars – These homemade protein bars taste like fudgy brownies! Make a full batch to snack on all week long and they could not be simpler to make! At over 15 grams of protein per bar, they would make a great breakfast or post-workout snack.
1 cup natural peanut butter
3 tablespoons honey, or to taste (or not at all in our case)
1 1/2 cups chocolate protein powder
1 cup uncooked oats
2-5 tablespoons water
(optional) 1 tablespoon of unsweetened cocoa
Mix the peanut butter and honey in a bowl and microwave for 30 seconds. Add the rest of ingredients and mix together. Mixture should be crumbly and slightly moist.
Press (hard) into a 9×9 tray and refrigerate for 20 minutes. Cut into 12 equal bars.

*Cottage Cheese w/ Fruit – To tide you over until dinner time, grab a serving of cottage cheese and top with pineapple, peaches, or your favorite berries. Add some slivered almonds for an even more substantial snack. I ain’t gonna lie the idea of cottage cheese used to turn my stomach BUT then I added it to my Vitamix to make it a creamy, smooth treat (adding to remnants left after making fresh peanut butter, add a splash of vanilla and sprinkle of sweetener for yummy PB mousse)

*Easy Teriyaki Mealballs – These meatballs are great for a snack by themselves, or served as a main meal over brown rice but don’t forget the veggies You’re looking at 13 grams of protein!
1 lb. 93% Lean Ground Beef (Turkey)
1/2 cup chopped green onions
2 tbsp. garlic powder
1/3 cup teriyaki sauce (Liquid Aminos)
3 tsp. chopped ginger root (ground ginger)
All ingredients can be adjusted according to taste, of course.
Preheat your oven to 350 degrees. Mix all ingredients in a bowl. Form 8 2oz. balls (for meals) or 16 1oz. balls (for appetizers). Place in a baking dish & bake 20-30 minutes.

*Edamame w/ Sea Salt: These little green pods pack a protein punch at 8 grams/serving! Sprinkle a serving of edamame with a pinch of sea salt for a savory treat. Can’t get the kids to try these which is weird seeing as how they’ll eat snapea crisps out of a bag.

*Slim Chicken Taco – Instead of using a tortilla, fill a large leaf lettuce with a few slices of grilled chicken breast, other leafy greens, and a spoonful of salsa. Fold and eat! You’re easily looking at 12 grams protein.

*Cheesy Baked Egg Cups – I’m so going to miss these These portable egg muffins are perfect for grab-and-go snacks or breakfast as you’re walking out the door. Try them hot or cold and consume 14 grams protein EACH!
7 large eggs
1/4 cup milk (almond or rice)
3/4 cup shredded cheese
1 cup diced red onion
12 slices cooked bacon/turkey
1 TBSP Olive Oil
1/8 tsp Garlic powder
1/2 tsp Tabasco (i omit)
1 tsp salt
1/2 tsp pepper
1 tsp dried parsley
Makes 12 muffins.
Saute diced onions in Olive Oil until clear and then set aside to cool.
Set oven to 350 Degrees.
Combine eggs, milk, Tabasco, garlic, salt and pepper in a bowl. Add shredded cheese and stir together.
Spoon into a 12 cup muffin tin. Place in oven on center rack and cook for about 15 minutes. When done the eggs should be just barely done on top and slightly dry. They will cook more from the carryover heat when you take them out of the oven, trust me, it’ll be like rubber.

*Tuna Salad Stacker – Top a serving of rice or almond crackers with tuna salad for a winning combination of fiber and protein.

*Strawberry-Banana Protein Smoothie – This powered-up smoothie is a great option for a post-workout snack or filling breakfast. I sent these to school for kids snack today. Your protein count will depend on your protein powder.
1 Scoop Protein Powder
1/2 cup – Milk (rice or almond)
2 ice cube
1/2 Banana fresh (about 3-4″)
5 Strawberries, frozen, unsweetened
Add the milk and banana in first, then the whey powder.
Then add the frozen strawberries and finally the ice on top.
If you want a smoothie that is a little thinner, you can add 1/4 of cold water (I usually add coconut water for added benefits)

*Caprese Salad – Used to be an awesome side to add to my fella’s lunches but sadly I’m the only one that gets to enjoy it now. Salads don’t have to be reserved for full meals! Serve yourself a scaled-down portion of to get some veggies in at snack time.
1 1/2 c Cherry Tomatoes, halved
1 c Fresh Mozzarella (or feta)
1/2 c Fresh Basil Leaves, Cut in strips
1 1/2 Tbsp Olive Oil
4 Tbsp Balsamic Vinegar
Mix all ingredients and refrigerate for 1 hour

*Kale Chips – Sometimes my guys just crave “chips” and now I can offer them some! Break off leafy parts from the stem, spread out over parchment paper atop sheet pan, drizzle w/ EVOO and sprinkle salt/pepper. Bake 250 for approx. 20-25 mins

*Apple Chips – Just today I decided I would never have a dehydrator so I decided to try making some plain apple chips in the oven and YES, I had SUCCESS!! Whoop Whoop. Slicing the apples (golden delicious) as thin as I could with a sharp knife, place individual (don’t overlap) pieces a top a parchment lined pan, bake on 200 for 3-4 hours (temps vary in oven..first batch was thin and took 3 hours, 2nd batch I was tired of slicing so they were lil’ thicker and took 4 hours) These were amazing! I don’t even like store bought apple chips but these were superb! ❤

*High Protein Blueberry Muffins – These taste indulgent, but they’re full of good-for-you nutrients–plus, they’re low in sugar while carring 10 grams of protein.
1 cup milk (almond or rice)
1 teaspoon apple cider vinegar
1 cup whole-wheat flour (I use AP GF)
1/2 cup vanilla protein
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1 teaspoon vanilla extract
1/3 cup coconut oil
1/3 cup sweetener of choice
1 1/2 cups partially frozen blueberries
Preheat the oven to 375 degrees F.
Combine the milk and vinegar in a glass measuring cup, then stir and set aside.
Combine all the dry ingredients in a large mixing bowl. Create a well in the middle of the bowl. Add the wet ingredients, except for the berries, and stir just until combined. Fold in the berries.
Spray a muffin tin liberally with nonstick cooking spray, or use paper liners, fill each well of the muffin tin 2/3 full.
Bake 22-25 minutes, until a toothpick inserted in the middle comes out clean.
and last but not least would be the breakfast we had this morning…

*Personal Size Baked Oatmeal w/ Individual Toppings – This made enough to pack and freeze for those mornings when we’re running late and no time for cooking
2 eggs (I used 2 chia eggs)
1 teaspoon vanilla extract
2 cups applesauce, unsweetened
½ cup or 1 banana, mashed
6 packets of Sweetleaf Stevia or 1½ teaspoons stevia powder or use ½ cup honey
5 cups, Old Fashioned rolled oats
2 tablespoons flaxseed meal
1 tablespoon ground cinnamon
3 teaspoon baking powder
1 teaspoon salt
2¼ cups milk (I used rice)
Our toppings of choice were Lily’s Mini Chocolate Chips, Blueberries, Strawberries, Apples/cinnamon and Raisins/chopped almond pieces
Preheat oven to 350 degrees.
Mix eggs, vanilla, applesauce, banana and Stevia together in a bowl.
Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.
Finally pour in milk and combine.
Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups.
If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.
Bake 30 minutes (this recipe originate at and yes, she is the bomb!)


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