Chocolate Caramel Protein Frappuccino
Ingredients
- 1/2 cup unsweetened vanilla almond milk
- 1/2-1 cup coffee cooled to room temp
- 4 drops of stevia (optional)
- 1 scoop chocolate protein powder
- 1 tsp caramel syrup
- 4-6 ice cubes
Instructions
Blend all ingredients thoroughly in a blender at high speed. This delicious protein packed coffee drink is great sipped through a straw. You can even add 2 tbsp. of light whipped cream on top that only adds 15 calories. Drinking one of these in the morning will give you a great kick with the protein added to just a little bit of coffee.
Macros
Per Serving Yields 1
- Calories 163
- Protein 25g
- Carbohydrates 10.1g
- Sugar 7g
- Fat 3g
Recipe By: SparkRecipes
https://recipes.sparkpeople.com/recipe-detail.asp?recipe=63057
Avocado Whey Smoothie
Ingredients
- 1-2 scoops whey protein (vanilla, berry, or flavor of choice)
- 1 egg white
- 1 cup unsweetened almond milk
- 1/2 cup water
- 1/2 avocado
- 1/4 strawberries
Instructions
- Blend all ingredients in a blender until smooth consistency is achieved. Enjoy!
Macros
Per Serving Yields 1
- Calories 245
- Protein 29g
- Carbohydrates 22g
- Sugar 0g
- Fat 25g
Recipe By: Snack Nation
https://www.snacknation.com/blog/healthy-protein-snacks/
Crispy Baked Chicken Tenders
Ingredients
- 1lb. boneless, skinless, chicken tenders
- 1/2 cup plain fat-free yogurt
- 1/2 Tbsp. hot sauce
- 1 1/2 cups unsweetened brown rice cereal (certified gluten-free if necessary)
- 1 teaspoon sesame seeds, toasted
- 1/2 teaspoon dried parsley
- 1/2 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground pepper
Instructions
- Preheat oven to 400°F. Line a baking sheet or stone with parchment and a wire rack.
- In a shallow medium bowl, stir together the yogurt and hot sauce until well-blended.
- Place the brown rice cereal in a plastic baggie and pound/smash to crush. Once your cereal is crushed add it to a shallow bowl with the sesame seeds, parsley, garlic powder, sea salt, and pepper.
- Dredge the chicken tenders in the yogurt mixture, wiping off any access and then dip them into the brown rice cereal mixture. Roll until tender is covered completely.
- Place the cereal coated tenders on the wire rack on the baking sheet.
- Bake for 15-20 minutes or until golden brown and chicken is completely cooked through.
- Remove tenders from the oven and allow to cool slightly before serving.
Macros
Per Serving Yields 4
- Calories 172
- Protein 25g
- Carbohydrates 12g
- Sugar 3g
- Fat 2g
Recipe By: MyFitnessPal Blog
https://blog.myfitnesspal.com/crispy-baked-chicken-tenders/
Fish Taco Lettuce Wraps
Ingredients
- 2 teaspoons brown rice flour (or flour of choice)
- 1 teaspoon garlic powder
- 1 teaspoon oregano
- ½ teaspoon salt
- ¼ teaspoon chili powder
- ¼ teaspoon chipotle powder
- 1 pound rockfish or other white fish
- 1 lime
- ½ small white onion
- 2 cups shredded cabbage
- ¼ cup green onions or spring onion greens
- 2-3 romaine hearts
- Optional toppings: salsa, avocado, etc.
Instructions
- Heat a pan with some oil on medium heat.
- Stir together flour, garlic, oregano, salt, chili, and chipotle powders on a flat plate. Coat the rockfish (or other fish) in the mixture on both sides before placing in the hot pan to begin cooking.
- Pan-fry the fish on each side for 4-5 minutes each, creating a crust on the fish. It should lift easily when it’s ready to be flipped and when it’s finished, it should flake with a fork.
- Flake up the fish into a small serving dish and set aside to keep warm, covered in tinfoil if desired.
- Slice up the lime, and shred the onion, cabbage, and green onions. Pull apart the romaine hearts so each leaf is detached.
- Place all the components of the meal on the table and allow everyone to create and enjoy their own fish taco lettuce wraps.
Macros
Per Serving Yields 4
- Calories 161
- Protein 25g
- Carbohydrates 11g
- Sugar 3g
- Fat 2.5g
Recipe By: Uproot Kitchen
https://uprootkitchen.com/2016/06/27/fish-taco-lettuce-wraps/
Greek Yogurt Deviled Eggs
Ingredients
- 1 Tbsp Dijon mustard
- 3 Hard-boiled eggs
- 2 Tbsp plain Greek yogurt
- Diced green onion
- Salt and pepper to taste
Instructions
- Hard-boil eggs, set aside to cool. Once cooled, cut in half lengthwise and remove yolks.
- Mix egg yolks, dijon mustard, and yogurt.
- Fill hallowed eggs halves with yogurt mixture, top with diced green onion and salt and pepper
Macros
Per Serving Yields 1
- Calories 141
- Protein 23g
- Carbohydrates 4g
- Sugar —
- Fat 16g
Recipe By: Danielle Omar
https://blog.myfitnesspal.com/snack-15-grams-protein-looks-like/
Mandarin Orange Cottage-Cheese Snack Bowl
Ingredients
- 1/2 cup mandarin oranges
- 3/4 cup cottage cheese
Instructions
Top oranges with cottage cheese. Enjoy!
Macros
Per Serving Yields 1
- Calories 174
- Protein 21g
- Carbohydrates 18g
- Sugar 15g
- Fat 2g
Recipe By: Everyday Healthy
https://www.everydayhealth.com/diet-and-nutrition-pictures/snacks-under-200-calories.aspx#12
Mexican Tuna Boa
Ingredients
- 1 avocado
- 1 5-oz. cans tuna, drained
- 3 green onions, thinly sliced
- Juice from 1 1/2 limes
- 1/2 jalapeño pepper, minced
- 1/2 tsp salt
- 1/8 tsp pepper
- 1 head endive, separated into leaves
- 1 Tbsp fresh cilantro, minced
Instructions
- In a medium-sized bowl, mash the avocado with a fork, leaving it slightly chunky. Add the tuna to the bowl, flaking it apart with a fork, and mix to combine with the avocado. Add the onions, juice of 1 lime, jalapeño pepper, chili powder, salt and pepper and mix well.
- Spoon the tuna mixture into the endive leaves. Sprinkle with cilantro and a dusting of chili powder. Squeeze the juice from the remaining ½ lime over the top and serve.
Macros
Per Serving Yields 3
- Calories 201
- Protein 21g
- Carbohydrates 7.7g
- Sugar 0.6g
- Fat 10.6g
Recipe By:
The Whole 30, Melissa and Dallas Hartwig
Salmon Cucumber Rolls
Ingredients
- 3 large English cucumbers
- 2 (213-gram) cans wild-caught salmon, drained
- 1 small carrot, grated
- 1/4 cup loosely packed dill
- 1/2 medium lemon, juiced
- 1/4 teaspoon black pepper
- Toothpicks, to secure the rolls
- Sunflower sprouts, to garnish
Instructions
- Using a sharp knife, trim the ends off of the cucumbers.
- Starting at one end, cut a thin strip off of the cucumber, trying to keep the thickness even. It might take a few slices until you start to get them right, but it’s not difficult. Alternatively, you can use a mandolin slicer. You’ll need about 10–12 strips.
- Drain the salmon; in a bowl, mash it with the back of a fork. Add the grated carrot, dill, lemon juice and black pepper. Stir until incorporated.
- Using a spoon, scoop up about 2 tablespoons of the salmon mixture and pack it into a ball. Place it at one end of a cucumber strip, then roll the cucumber up as shown in the recipe photo.
- Secure the roll with a toothpick, then place a few sunflower sprouts on the top.
- Repeat for all remaining rolls and salmon.
Macros
Per Serving Yields 2
- Calories 159
- Protein 19g
- Carbohydrates 12g
- Sugar 6g
- Fat 6g
Recipe By: Eat Spin Run Repeat
https://blog.myfitnesspal.com/salmon-cucumber-rolls/
Salmon-Wrapped Avocado Slices
Ingredients
- 4 oz smoked salmon
- 1/2 Avocado
- Salt and pepper, to taste
Instructions
- Slice avocado into 4 slices and wrap 1 oz. of salmon around each slice.
- Salt and pepper to taste.
Macros
Per Serving Yields 1
- Calories 235
- Protein 23g
- Carbohydrates 6g
- Sugar .5g
- Fat 15.5g
Recipe By: Danielle Omar
https://blog.myfitnesspal.com/snack-15-grams-protein-looks-like/
Turkey and Cheese Roll-ups
Ingredients
- 3 Slices of all-natural turkey breast (approx. 2oz)
- 1.5 slices of all-natural Colby jack cheese, each cut in half
Instructions
- Lay turkey breast flat on a plate. Then place half of a Colby jack slice on top of each piece of turkey.
- Roll up and use a toothpick to hold together if necessary.
Macros
Per Serving Yields 1
- Calories 200
- Protein 25g
- Carbohydrates 0g
- Sugar 0g
- Fat 9.5g
Recipe By: Healthy Snacks For Work Blog
http://healthysnacksforwork.blogspot.com/2015/04/easy-to-make-snacks-turkey-and-cheese.html
In Health and Awesomeness,
Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.
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