EASY SNACK IDEAS

PICK A PROTEIN+ A CARB or a PROTEIN + A FAT 

·      2/3 c cottage cheese + 1 c blueberries

·      2/3 plain Greek yogurt + 1 c raspberries

·      3oz prosciutto wrapped around spears of cantaloupe (about 1c of cantaloupe)

·      3oz beef jerky or turkey jerky + 1 oz raw almonds

·      1 homemade cookie dough protein bar (recipe below!)

 


SNACK RECIPES


HOMEMADE COOKIE DOUGH PROTEIN BAR

 

INGREDIENTS:

·       1 ½ c almond flour

·       1 c oat flour

·       2 scoops vanilla whey protein

·       ½ tsp salt

·       ½ c natural peanut butter

·       ½ c 100% pure maple syrup

·       ¼ c milk of choice

·       ¼ c Dark chocolate chips (optional)

INSTRUCTIONS:

1.       Line a 8X4 in glass dish with parchment paper and set aside.

2.       In a large bowl, combine all dry ingredients

3.       Add the peanut butter, maple syrup and milk

4.       Stir until combined (should be a very stiff dough)

5.       Place the dough into the glass dish and press it firmly across the bottom of the dish… make sure the dough is pressed evenly across the bottom and into the corners.

6.       Top with chocolate chips and press them down into the dough

7.       Cover and freeze for 30 min to make sure the bars are set.

8.       Measure out 8 equal servings and wrap individually for quick on-the-go snack!

 

NUTRITION FACTS

ONE BAR

CALORIES: 376

PROTEIN: 18g

CARBS: 30g

FAT: 21g


SMOOTHIE RECIPES


"CREATE YOUR OWN" SMOOTHIE RECIPE

CHOOSE 1 LIQUID:

·       1 c milk of choice

smoothie.jpg

·       1 c yogurt

·       1 c fruit juice

·       1 c water

ADD 1 SCOOP PROTEIN POWDER

ADD 1 SCOOP POWDERED GREENS (OPTIONAL… BUT HIGHLY RECOMMENDED)

CHOOSE 1 FRUIT + VEGETABLE:

·       1 apple

·       1 c strawberries

·       1 c blueberries

·       1 c grapes

·       1 orange, peeled

·       1 c melon, peeled

·       1 c pineapple

·       1 banana, peeled

·       1 c peaches

·       1 c mango, peeled

·       ½ c papaya, peeled

·       1 carrot

CHOOSE 1 GREEN:

·       2 c spinach

·       1 c kale

·       1 small head of of bibb or boston lettuce

·       1 romaine heart

·       ½ c raw broccoli

·       ½ head of romaine

ADD 1/2 C ICE FOR A COLDER SMOOTHIE

Blend and enjoy!

 


PEANUT BUTTER AND CHOCOLATE SMOOTHIE

 

INGREDIENTS:

  • 1 c milk of choice

  • 1 scoop chocolate protein (or 1 scoop vanilla protein + 1 scoop chocolate powdered greens)

  • 1 tbsp natural peanut butter

  • 1 frozen banana

  • 1/2 c ice

INSTRUCTIONS:

  • Layer the ingredients into the blender into this order: liquid, powders, peanut butter, frozen bananas

  • blend until smooth (add more or less ice depending on your consistency of choice)