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20 Healthy Snack Ideas That You’ll Love Me For

When you want a mid-morning or mid-afternoon pick-me-up, it can be hard to get satisfaction without heading to the vending machine.

Well, these recipes are going to change that. And they go far beyond mere protein protein shakes and protein bars.

In fact, I think you’ll find so many good ideas among them that you’ll have trouble choosing a favorite.

For example, try the Instant Mac & Cheese, which is made with just three ingredients for a wallop of flavor and a whopping 20 grams of protein per serving.

Or bake up a healthy, crunchy batch of Cheesy Vegan Kale Chips, which are packed full of nutrients and provide 15 grams of protein serving.

From Fruity Quesadillas, with a sweet center of diced fruit and cream cheese to Easy Popcorn Trail Mix, which combines popcorn, walnuts, sunflower seeds, and dried strawberries into an irresistible crunchy treat, there’s something here for everyone.

Enjoy!

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Chocolate Protein Rice Crispy Treats

Serves 8

Did you eat Rice Krispies treats as a kid?

Although they’re made from cereal, the other two ingredients are typically marshmallows and butter. So they’re not exactly healthy treats, but that doesn’t mean you can’t make a more wholesome version at home.

These actually use three forms of rice: rice cereal, brown rice syrup, and rice protein powder. If you’d rather use chocolate whey, you’ll need about one scoop for this recipe.

Nutrition Facts (Per Serving)

154

Calories

7 g

Protein

23 g

Carbs

5 g

Fat

Ingredients

2 cups cocoa crispy brown rice cereal

1/2 cup puffed kamut (or more puffed rice)

1/4 cup brown rice syrup

1/4 cup almond butter

1/4 cup chocolate brown rice protein powder

1/4 cup cocoa powder, sifted

1/2 tsp. salt

1/4 cup unsweetened almond milk

Get the Recipe

Beet, Blood Orange & Chevre Salad

Serves 4

This beet recipe is impressive enough to serve to guests as a starter course at a dinner party, but it’s also easy enough to prepare for yourself as a fancy snack.

Wrap the beets in foil, and while they cook, whip up the goat cheese spread and vinaigrette. This simple dressing of white wine vinegar and Dijon can also be used on a salad, and if you want to reduce the amount of fat per serving, just drizzle on a little less.

Nutrition Facts (Per Serving)

280

Calories

8 g

Protein

23 g

Carbs

19 g

Fat

Ingredients

Salad:

2 medium golden beets

2 medium red beets

2 blood oranges, peeled and segmented

1/3 cup walnuts

2 Tbsp. chopped chives

Chevre Cream:

1/4 cup goat cheese, softened

2 Tbsp. Greek yogurt (or sour cream)

Pinch of ground black pepper

Vinaigrette:

1 1/2 tsp. Dijon mustard

1 1/2 tsp. white wine vinegar

Pinch of salt

3 Tbsp. extra-virgin olive oil

Get the Recipe

Cinnamon Bircher Muesli

Serves 1

Now that everyone is moving from convenience food back to whole foods in the name of nutrition, recipes like overnight oats are becoming popular.

All the ingredients get stirred together and set in the fridge overnight. That way the oats soak up enough liquid to soften as if they’ve been cooked on the stove, but all you have to do in the morning is grab a spoon.

Since overnight oats are such a homerun, why not make overnight muesli? This classic mix includes dried fruit, seeds, and fresh apple.

Nutrition Facts (Per Serving)

281

Calories

7 g

Protein

44 g

Carbs

9 g

Fat

Ingredients

1/2 cup unsweetened almond milk

1/4 cup oats

1/2 Tbsp. raisins

1/2 Tbsp. goji berries

1/2 Tbsp. pumpkin seeds

1/2 Tbsp. sunflower seeds

1/2 Tbsp. chia seeds

1/4 tsp. ground cinnamon

1/4 green apple, grated

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Sweet Potato & Cauliflower Samosa

Serves 20

Samosas are a common afternoon snack in India, a category of foods called chaat. Although chaat is often served as lunch items or appetizers outside of India, they’re usually eaten as an afternoon snack bought from a food cart.

Typically the outside of the dumpling would be made from scratch, but this recipe reduces the workload a bit by using uncooked tortillas. Prepare the veggie filling, and then use half a tortilla for each samosa. After that, they can be baked for 20 minutes or fried.

Nutrition Facts (Per Serving)

75

Calories

2 g

Protein

13 g

Carbs

2 g

Fat

Ingredients

1 lb. potato

1 large sweet potato

1 cup cauliflower, cut into florets

2 Tbsp. oil

1/2 cup onions, chopped

3 red chilies

3 cloves garlic, crushed

2 tsp. fresh ginger, chopped

1/2 tsp. fennel seeds

1/2 tsp. turmeric

1/2 tsp. cumin seeds, dry roasted and crushed

Fresh cilantro (optional)

Salt to taste

2 Tbsp. flour

10 uncooked whole-wheat tortillas

1 large egg

Get the Recipe

Maple Walnut Bark

Serves 12

This dessert is great to make around the holidays either to give as for gifts or to serve at special dinners.

It’s a delicious alternative to peppermint bark, and yet it’s also a wholesome snack that’ll satisfy your sweet tooth. All you need are pantry staples: almond butter, coconut oil, maple syrup, and coconut flour.

Heat up the ingredients, pour into a large pan, and freeze for a couple hours.

Nutrition Facts (Per Serving)

112

Calories

2 g

Protein

7 g

Carbs

9 g

Fat

Ingredients

1/4 cup almond butter

1/4 cup coconut oil

1 heaping Tbsp. coconut flour

1/4 cup chopped walnuts

Get the Recipe

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Honey Sunflower Seed Protein Flapjacks

Serves 4

We often mistakenly call pancakes “flapjacks” when it’s a different dish altogether.

The taste is similar with oats and cinnamon; yet, flapjacks are a baked bar rather than a skillet-cooked pancake. That makes them much thicker and also more convenient to take on-the-go.

It’s like a breakfast protein bar that you can enjoy with coffee, or if you prefer the shape, you can bake these as cookies.

Nutrition Facts (Per Serving)

143

Calories

9 g

Protein

14 g

Carbs

5 g

Fat

Ingredients

1/2 cup rolled oats

1/4 cup unflavored whey protein powder

2 Tbsp. pure honey

1/2 tsp. ground cinnamon

1/4 cup unsweetened almond milk

2 Tbsp. coconut flour

Get the Recipe

Instant Mac & Cheese

Serves 1

You don’t need a cardboard box to make mac ‘n’ cheese in the microwave.

Whether you’re craving a substantial snack or want to make a quick meal, you can cook this cheesy pasta in less than five minutes. And once you realize this is a three-ingredient snack to make from scratch, you’ll never be tempted to buy the processed packets again.

Nutrition Facts (Per Serving)

327

Calories

20 g

Protein

22 g

Carbs

20 g

Fat

Ingredients

1/3 cup small macaroni elbow noodles

Scant 1/2 cup water

Scant 1/4 cup milk

1/2 cup finely shredded cheddar jack cheese

Get the Recipe

Muffin in a Minute

Serves 1

Baking an entire batch of muffins will leave you with a dozen baked goods to tempt you into over-indulging. Unless you have a bunch of people to help you devour them, it might be better to make a single muffin.

This high-protein snack is made with ground flaxseed instead of flour for a low-carb muffin. One of these will also keep you fuller longer and provide lots of iron and fiber.

Nutrition Facts (Per Serving)

268

Calories

12 g

Protein

11 g

Carbs

21 g

Fat

Ingredients

1/4 cup ground flaxseed

1/2 tsp. baking powder

1/4 tsp. stevia powder

1 tsp. ground cinnamon

1 large egg

1 tsp. extra-virgin olive oil

Get the Recipe

Ricotta & Orzo Stuffed Tomatoes

Serves 10

This recipe borrows the technique from stuffed bell peppers to make an appetizer or snack for tomato lovers.

If you have leftover orzo, couscous, or quinoa, this is easy to adapt for one person. Mix the pasta with a bit of cheese such as feta, some minced garlic and peppers, and either fresh or dried herbs. Add salt and pepper to taste.

Then, instead of roasting these in the oven, simply chill the stuffed tomatoes in the fridge.

Nutrition Facts (Per Serving)

183

Calories

8 g

Protein

21 g

Carbs

8 g

Fat

Ingredients

10 tomatoes

1 cup uncooked orzo

1 1/2 cups ricotta

1 green bell pepper, finely diced

2 Tbsp. dried oregano

1/4 cup fresh parsley, chopped

3 cloves garlic, minced

Salt and freshly ground black pepper to taste

Juice and zest of 1 lemon

3 Tbsp. extra-virgin olive oil

Get the Recipe

Green Bean Chips

Serves 12

Potato chips are one way to eat your veggies, but it’s hardly the most nutritious.

Instead get the crunchy snack you’re craving by making homemade chips from another vegetable like beets, carrots, and even something unexpected like green beans.

While they’re both good sources of potassium and vitamin C, per pound, potatoes have two and a half times the calories of green beans. For a low-calorie potato chip alternative, make these with a dehydrator or in the oven.

Nutrition Facts (Per Serving)

123

Calories

5 g

Protein

15 g

Carbs

6.5 g

Fat

Ingredients

5 lbs. green beans

1/3 cup coconut oil, melted

4 tsp. salt

1/4 cup nutritional yeast

Get the Recipe

Buffalo Chicken Deviled Eggs

Serves 6

Deviled eggs are not only an amazing snack, but a delicious way to turn boiled eggs into an impressive appetizer. Plus, they’ll keep in the fridge for 3 days after being assembled.

These buffalo chicken deviled eggs are definitely a great game-day snack to share with friends, but it’s also an easy recipe to make for yourself whenever you have extra cooked chicken.

Nutrition Facts (Per Serving)

95

Calories

9 g

Protein

1 g

Carbs

6 g

Fat

Ingredients

6 large eggs, boiled, cooled, peeled and cut in half

1 Tbsp. nonfat plain Greek yogurt

2 Tbsp. Frank’s red hot sauce

1/4 cup chicken, cooked and shredded

2 Tbsp. carrot, finely diced

2 Tbsp. celery, finely diced

1 Tbsp. onion, finely diced

2 Tbsp. blue cheese, finely crumbled

Get the Recipe

Protein Pretzels

Serves 4

Protein powder can replace flour in many baked goods – you just have to be careful about how it affects the texture. This healthy pretzel recipe managed to boost the protein while still turning out a soft, doughy snack.

To make sure these pretzels are pillowy rather than dense, use a brown rice protein powder. Whey would be more suitable to experiment with for a hard pretzel recipe.

Nutrition Facts (Per Serving)

41

Calories

8 g

Protein

3 g

Carbs

0 g

Fat

Ingredients

4 large egg whites

3 Tbsp. Sun Warrior classic protein powder

1 1/2 Tbsp. whole psyllium husks

Pinch of salt

Get the Recipe

Banana Cake Donuts

Serves 8

Donuts are always a tempting snack, but rarely are they healthy. To make a low-fat version, bake a batch of cake donuts yourself.

These are a lot like banana protein pancakes, so when you want to mix up your breakfast rotation, bake a batch of these donuts. As with maple syrup for pancakes, the cinnamon-sugar topping for these donuts is optional.

If you’d rather avoid the added sugar, you can make a healthy frosting instead by stirring milk into chocolate or vanilla whey protein powder.

Nutrition Facts (Per Serving)

171

Calories

8 g

Protein

24 g

Carbs

6 g

Fat

Ingredients

Banana Donuts:

3 medium ripe bananas

4 large egg whites

1/4 cup coconut flour

1/3 cup WHEY+ vanilla protein isolate

2 Tbsp. pure honey

2 Tbsp. coconut oil, melted

1 tsp. vanilla extract

1 tsp. ground cinnamon

1/4 tsp. baking soda

1/4 tsp. baking powder

1/2 tsp. stevia powder (or 1 tsp. liquid stevia)

Pinch of salt

Cinnamon-Sugar Topping:

1/2 tsp. ground cinnamon

3 Tbsp. coconut sugar

1 Tbsp. coconut oil

1 Tbsp. raw honey

Get the Recipe

Cheesy Vegan Kale Chips

Serves 4

Can you believe how much kale chips cost in stores? One container can be three times the price of potato chips, but luckily it’s easily to make your own from fresh kale for a fraction of the cost.

All you have to do is add seasonings, spread out the kale in an even layer on a baking sheet, and keep it in the oven at the lowest temperature until it’s crispy.

With this recipe, not only will you get the health benefits of kale, but also the vitamin B, minerals, and amino acids in nutritional yeast.

Nutrition Facts (Per Serving)

326

Calories

15 g

Protein

29 g

Carbs

19 g

Fat

Ingredients

3/4 cup cashews

1 bunch kale, washed and dried

1 clove garlic, peeled

2 Tbsp. soy sauce

2 Tbsp. vegetable oil

1/3 cup nutritional yeast

Juice of 1 lemon

Get the Recipe

Chocolate-Coconut Popsicles

Serves 8

These two-ingredient popsicles can’t be beat in terms of nutrition and convenience, and they make an awesome post-workout snack.

Chocolate milk is a recommended treat after you hit the gym, so why not riff on it with coconut milk and chocolate protein powder? That’s all you’ll need for these protein-rich frozen desserts.

Just mix the two ingredients together, pour into a popsicle mold, and work out while you wait.

Nutrition Facts (Per Serving)

116

Calories

8 g

Protein

2 g

Carbs

9 g

Fat

Ingredients

2 scoops WHEY+ chocolate protein isolate

1 can (13.5 oz.) full-fat coconut milk

Get the Recipe

Pineapple, Cashew & Cottage Cheese Toast

Serves 1

Eating toast doesn’t have to be boring. Upgrade it from a jam and butter delivery system to a healthy snack with cottage cheese, fruit, and nuts.

This version will offer you a small taste of an island getaway in the afternoon. Simply spread on cottage cheese, lay on a few pineapple slices, and add cashews or macadamia nuts.

Nutrition Facts (Per Serving)

255

Calories

15 g

Protein

28 g

Carbs

10 g

Fat

Ingredients

1 slice whole-wheat bread

1/4 cup cottage cheese

1 ring sliced pineapple

2 Tbsp. cashew pieces

Get the Recipe

Meringue Cookies

Serves 10

These mini protein cookies require just two ingredients: egg whites and maple syrup.

Whip the egg whites for quite a while – until enough air is incorporated that they get fluffy. Then slowly add the syrup, and pipe into little mounds the size of Hershey’s kisses.

These meringue cookies taste good as is, or you can mix in an extract like peppermint. The recipe can also be adjusted by adding a topping before baking, for example a dash of spices or sprinkle ground nuts.

Nutrition Facts (Per Serving)

50

Calories

2 g

Protein

11 g

Carbs

0 g

Fat

Ingredients

5 egg whites

1/2 cup pure maple syrup

Get the Recipe

Creamy Feta Walnut Dip

Serves 8

Fresh veggies are a great way to satisfy hunger any time of day. Add a creamy yogurt dip, and it’ll take your snacking to the next level.

Either start by straining plain nonfat yogurt overnight, or pick up a thick style of yogurt like Greek which is pre-strained. Stir in feta, minced garlic, and walnuts. Season as desired, and serve with toasted pita, veggie sticks, or cherry tomatoes.

It also makes a tasty sandwich spread.

Nutrition Facts (Per Serving)

85

Calories

6 g

Protein

5 g

Carbs

4 g

Fat

Ingredients

2 cups plain low-fat yogurt

3/4 cup (3 oz.) crumbled feta

2 cloves garlic, minced

2 Tbsp. toasted walnuts, finely chopped

1/4 tsp. freshly ground black pepper

1/4 tsp. hot sauce

Get the Recipe

California Turkey Rolls

Serves 1

Lettuce wraps don’t have to replace your entire lunch. In fact, this is a great way to snack that uses up leftover meat, cheese, and veggies from other parts of your meal plan.

Roll up anything you’re craving in a piece of lettuce, and add your favorite condiments like mustard or Sriracha. These are easy to whip up on the spot when you’re hungry, or they can be prepped in advance and taken to-go.

Nutrition Facts (Per Serving)

195

Calories

21 g

Protein

5 g

Carbs

10 g

Fat

Ingredients

1 large leaf lettuce

2 oz. sliced roasted turkey

1/2 oz. pepper jack cheese

Slices of red bell pepper

1/5 avocado, mashed

1/2 tsp. Dijon mustard

Get the Recipe

Open-Faced Mushroom Meatball Parmesan Sandwiches

Serves 2

When you want a sandwich for a snack, leave out half the bread to cut calories without sacrificing flavor.

This one even has real meatballs with ground beef, mushrooms, and Parmesan cheese. But since it’s served on a pita bread with just a touch of tomato sauce and a slice of fresh mozzarella, you can snack on this version for about 200 calories, as compared to nearly 500 for a six-inch meatball sub.

Nutrition Facts (Per Serving)

210

Calories

16 g

Protein

17 g

Carbs

9 g

Fat

Ingredients

Meatballs:

8 oz. white button mushrooms, cleaned

1 clove garlic, peeled

8 oz. ground beef

1 large egg

1/2 cup bread crumbs

1/4 cup (1 oz.) Parmesan cheese, grated

Sandwich:

1 whole-wheat pita

1/2 cup tomato sauce

1 oz. fresh mozzarella, sliced

Fresh basil (optional)

Get the Recipe

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

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In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

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