Where’s the Protein?!?!

One of the biggest complaints I get with clients is the amount of protein they need is hard to get. Well, here are a few quick and easy snack options for you to get your protein without cooking all day! Remember, most of these aren’t just protein. They have carbohydrates and fats too!

1. Greek Yogurt and Berry Parfait

Ingredients:

• 1 cup Greek yogurt (plain, non-fat)
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey or maple syrup (optional)
• 1 tablespoon chia seeds or granola (optional)

Instructions:

1. In a bowl or jar, layer the Greek yogurt and berries.
2. Drizzle honey or maple syrup on top if desired.
3. Sprinkle with chia seeds or granola for added crunch.
4. Serve immediately or refrigerate for later.

2. Chickpea Protein Balls

Ingredients:

• 1 cup canned chickpeas, drained and rinsed
• 1/2 cup almond butter or peanut butter
• 1/4 cup honey or maple syrup
• 1 teaspoon vanilla extract
• 1/4 cup protein powder (vanilla or chocolate flavor)
• 1/4 cup mini chocolate chips or chopped nuts (optional)

Instructions:

1. In a food processor, blend the chickpeas until smooth.
2. Add the almond butter, honey, vanilla extract, and protein powder. Blend until well combined.
3. Stir in the chocolate chips or nuts if using.
4. Roll the mixture into small balls (about 1 inch in diameter).
5. Store in the refrigerator for up to a week.

3. Edamame Hummus

Ingredients:

• 1 cup shelled edamame (cooked and cooled)
• 1/4 cup tahini
• 1/4 cup water
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove garlic
• Salt and pepper to taste

Instructions:

1. In a blender or food processor, combine all ingredients.
2. Blend until smooth, adding more water if necessary to reach desired consistency.
3. Serve with veggie sticks, pita chips, or as a spread on toast.

4. Cottage Cheese and Fruit Bowl

Ingredients:

• 1 cup cottage cheese (low-fat)
• 1/2 cup sliced fruit (peach, pineapple, berries, etc.)
• 1 tablespoon chopped nuts (almonds, walnuts, etc.)
• 1 teaspoon honey or agave syrup (optional)

Instructions:

1. In a bowl, add the cottage cheese.
2. Top with sliced fruit and chopped nuts.
3. Drizzle with honey or agave syrup if desired.
4. Serve immediately.

5. Tuna and Avocado Salad

Ingredients:

• 1 can tuna in water, drained
• 1/2 avocado, diced
• 1 tablespoon Greek yogurt or mayonnaise
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional: diced celery, onion, or pickles

Instructions:

1. In a bowl, combine the tuna, avocado, and Greek yogurt or mayonnaise.
2. Add lemon juice, salt, and pepper. Mix well.
3. Add any optional ingredients if using.
4. Serve on whole grain crackers, in a wrap, or on its own.

6. Protein Smoothie

Ingredients:

• 1 scoop protein powder (vanilla or chocolate)
• 1 cup unsweetened almond milk or any milk of choice
• 1/2 banana
• 1 tablespoon nut butter (peanut, almond, etc.)
• 1 tablespoon chia seeds or flaxseeds
• Ice cubes (optional)

Instructions:

1. In a blender, combine all ingredients.
2. Blend until smooth.
3. Add more milk if needed to reach desired consistency.
4. Serve immediately.

Enjoy these healthy, high-protein snacks to keep you energized and satisfied!