Making your own high-protein snacks doesn’t have to be rocket science. It’s all about using high-protein food sources in portable and easy-to-eat ways that you can bring with you on the go for an instant fuel-up, or whip up quickly to curb any cravings that come out of nowhere.
Get creative when you think of snack time. It’s easy to get into the mentality of a shortage of snack ideas, but all it requires is using foods that you love in new and different ways so that it has a bit of novelty to it and makes you look forward to eating it.
Many of the snacks listed below are revamps or new spins on old favorites, and you’re free to experiment with your own changes and adjustments according to your own tastes.
1. No-Bake No-Think Protein Bars
Who says you need an oven to make a high-protein snack? Here’s a no-bake way to make protein bars that are healthier than anything you’ll find in stores because you get to exert quality control over the ingredients.
For the protein we’ll be using both peanut butter and whey protein to make sure that we are getting fiber and amino acids respectively, in addition to the protein. To make it taste good add dark chocolate nibs. They’ll go nicely with the peanut butter, and if you’re using chocolate whey protein (recommended) they’ll help with the flavor, which is often lacking with most chocolate protein powders.
This is one recipe that you can play around with until you find the right consistency. You’ll know you’ve got it right when it starts to look like an unformed protein bar. Here’s what we use to make 9 4”x3” bars:
1 cup Almond Meal
1/2 cup Flax Meal
1 tsp Coconut Oil
14 ounces Peanut Butter (smooth) or Almond Butter
2 scoops protein powder (chocolate)
One handful Dark Cacao Nibs
Making it: Take all of your ingredients and mix them together until it forms a thick batter, almost like cookie dough. Form it into a 13×9 inch glass pan, cover it, and put it in the refrigerator. Wait a few hours and it should have cooled to the point of being firm and like a protein bar. Cut into appropriate sizes, roughly the size of your palm, and you’ve got a portable protein snack that’s ready when you are.
2. Fruit and Yogurt with a Twist
Eating yogurt and fruit separately is tasty, but just isn’t very much fun. You can spruce it up a bit by treating it like a frozen yogurt twist, with the use of a simple hand blender and the addition of a delicious mix-in.
Fruit and yogurt is a quick and easy way to give yourself a protein boost that’s rounded out by a carbohydrate. But it doesn’t have much novelty to it until you add in a mix-in, just like they do if you order a Blizzard or a McFlurry, but in a guilt-free way.
For the mix-in we recommend a healthy fat source from a nut, like pecans or walnuts. They’ll also give you an additional texture, so you’ll get creamy and smooth from the yogurt, chewy from the fruit, and crunchy from the nuts.
Making it: Choose your favorite fruit, and plain or vanilla yogurt, toss the fruit into the yogurt, take a hand blender and give it a few quick blasts. In just a few seconds you’ve got your fruit and mix-in blended right into the yogurt so you don’t have to eat them all separately, and it also makes it easier to chew up and digest.
3. Willpower Maker Shaker
When your hour of need arrives you need to be there for yourself with a little pre-planning that has you prepared with a healthy shake that will get you through to your next scheduled meal. This shake can help you out, and can be mixed up in a minute flat so you’re never too far away from having it.
Don’t think you have willpower? We all do, but willpower is not something you want to test too often, or as a daily routine. It’s better to anticipate the times when you’re most likely to diverge from your path and be ready with the solution rather than get down on yourself for not having the willpower to avoid unhealthy eating.
Here’s the roundup of things you’ll want to keep in stock so that you can put them together at just the right moment.
1 cup Milk or Coconut milk
1 tsp Organic Honey
1 tsp Ground Flaxseed
Pinch of Cinnamon
1 Scoop of Vanilla-flavored Protein Powder
Ice (in warm weather, omit if cold outside)
Making it: This is a shake that is meant to be shaken, not blended. Get your favorite shaker bottle ready and make sure the lid is secure. We recommend the kind that has the metal ball on the inside to really break up the powder and smooth out the consistency.
4. Get-Me-To-Lunch Handful
This is basically our rendition of trail mix, but you don’t have to be on the trail in order to enjoy it. Gone are the M&Ms you find in some of the best-selling trail mixes out there, and in their place are healthier options that will do your body much more good.
The almonds and pumpkin seeds have you sorted as far as protein goes. You’ll be getting antioxidants from the cranberries and dark chocolate.
There is a strategy to using the same amount of each ingredient, and that’s so there will always be an equal representation of each item. The result of a balanced portion of this mix is that you get a fruity, nutty, chocolatey mouthful that is very satisfying, without setting you back on your dietary goals.
1/2 cup Almonds
1/2 cup Dried Cranberries
1/2 cup Raw Cacao Nibs
1/2 cup Dried Mango
1/2 cup Pumpkin Seeds
Making it: Assemble all of the ingredients into a plastic ziplock bag and shake it up to evenly disperse all of the goodies. Since the recipe is equal parts everything it’s very easy to double or quadruple it and store up the extra for the week.
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