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Quick & Easy Snacks

February 1, 2021

It’s 2021! Many of us are trying to eat better and move more. Busy people require fuel throughout the day and sometimes that means snacks!

Think of snacks as a mini meal. They should contain fat, protein and some carbs while still remaining calorie controlled. Ideally, the carbs should be complex carbs. Here are some examples of yummy and fast snacks that contain all three macronutrients. Keep in mind that snacks are an opportunity to optimize our nutrition. Ditch the chips, cookies, soft drinks and go for some real food.

Strawberry Cream Cheese Toast

  • 1 slice toasted whole grain bread (80 cals)
  • 2 tbsp. whipped full fat cream cheese (68 cals)
  • 1/4 cup sliced or chopped fresh strawberries (24 cals)
  • drizzle of honey ( about 1 tsp. 21 calories)
  • stack – toast, cream cheese, sliced berries, & honey
  • approx. 193 calories

Ricotta & Pear Toast

  • 1 slice toasted whole grain bread (80 cals)
  • 2 tbsp. full fat ricotta cheese (60 cals)
  • half small pear, sliced (50 cals)
  • sprinkle of red pepper flakes, Zatar or you favorite spice blend (0 cals)
  • sea salt
  • stack – toast, ricotta, salt, pear slices & spices
  • approx. 189 cals.

Mini Cinnamon Roll Smoothie

  • 1/2 scoop vanilla protein powder (15 grams approx 60 cals)
  • 1 small banana (90 cals)
  • 1/2 cup full fat oat milk (70 cals)
  • 1/2 tsp cinnamon ( 0 cals)
  • 1/4 cup chilled water (0 cals)
  • 1 tbsp. raw walnuts (approx. 8 grams = 40 cals)
  • blend all ingredients until smoothie
  • approx. 260 cals.

Chocolate Chip Cookie Yogurt

  • 1/4 cup full fat plain greek yogurt (140 cals)
  • 1/2 tsp. vanilla extract (7 cals)
  • 1 tsp. granulated monk fruit sweetener (0 cals)
  • 1 tsp. peanut butter (32 cals)
  • 1 tbsp. Lily’s chocolate chips (50 cals)
  • stack in a small bowl – yogurt, vanilla, monk fruit, peanut butter, chocolate chips
  • approx. 229 cals
  • add berries to this recipe for antioxidants.

Need Something Super Fast?

  • An orange and a hand full of almonds or cashews
  • A carrot and a tbsp. of peanut or almond butter
  • 3 Mejool dates & hummus (dip the pitted dates in the hummus)
  • A fresh pear and 1 or 2 oz. of your favorite cheese
  • An envelope of organic instant oatmeal, 1/2 cup milk of your choice, 1/4 cup frozen berries, dash of cinnamon. Just put is all in a cup, let it sit 5 minutes and enjoy. No cooking required.
  • 1 cup frozen berries mixed in a bowl with 1 scoop of protein powder and 1/2 cup of your favorite plant milk. Sounds strange but this is really good.
  • Cold baked tofu cubes or beans, salsa and lettuce wrapped in a warm corn tortilla.
  • Going to the gym? 3 pitted mejool dates and a tbsp. of nut butter. This snack will powder you through the hardest workout. Add a tangerine to boost antioxidants and fiber.
  • leftovers!