I’ve never been so close to the kitchen all day. 30 to 40 steps and I am there. Any food that I want, whenever I want it. Not going to lie – it’s difficult. I have written many times before on setting up your environment for success, and how this will eventually determine your success because you can only count on willpower for so long.
Today is about the actual “nuts and bolts” of this. The snacks. The lower calorie options for those who are finding themselves hitting up the pantry over and over, their sweet tooth bugging them extra hard, or that savory/salty craving in the afternoon.
Before we dive in let me say this: the “healthified” version of many treats, snacks, and goodies will never be as delicious as the real thing. Protein Cake vs. Red Velvet Cake. But each has its pros and cons.
The real deal tastes AMAZING but is very calorie-dense. The healthy version has WAY fewer calories but doesn’t taste nearly as good. Neither answer is right here. You just need to be an adult and make the appropriate decision for you at the time and be okay with it.
I’m not going to get into listing calories and macros here, because everyone’s needs are different, and all of these can be adjusted based on your goals.
Let’s dive in:
For The Sweet Tooth
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𝐋𝐎𝐕𝐄 𝐂𝐄𝐑𝐄𝐀𝐋 𝐀𝐒 𝐀 𝐒𝐍𝐀𝐂𝐊? Good. We can be friends. But not looking to have a super carb heavy snack like just plain cereal? Try this hack out. Vanilla Greek yogurt and a small amount of your favorite cereal – it’s enough to get a crunch, the taste and the satisfaction – with not so much carbs, and much more protein. All aboard the hack train to Gainzville 💪🚂💪 #proteinsnack #protein #cereal #oikos @oikosprotein @chexcereal #staplefoods #quarantineessentials #makefoodfunagain #cinnamonchex
Vanilla Greek Yogurt with a spoon or two of your favorite cereal or berries.
“Cookie Dough” – 1 scoop of vanilla protein, 1 scoop of instant oats, and 1 Tbsp of chocolate chips. Make a peanut-butter like paste by adding water. Then refrigerate for 1-2 hours.
“Pie Filling” – sauteed fruit, added cinnamon and vanilla – served with vanilla greek yogurt and a crushed up graham cracker.
Progurt – Greek yogurt mixed with 1/2 -1 scoops of protein powder.
Protein Mug Cake – 1/2 scoop protein powder + 1/4 cup instant pancake mix. Mix with water (egg whites for more protein) and make the batter – microwave for about 1 minute in a large coffee mug.
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𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐌𝐔𝐅𝐅𝐈𝐍𝐒 Super simple: Mix protein and instant pancake mix (ratio depends on your targets), add just enough water to make pudding like. Bake 350 for 10 min in a sprayed cupcake tin. You can play around with flavors, adding stuff like cinnamon, honey, nuts, fresh fruit, etc. Just measure out the whole batch and divide by the number of muffins you make… Or just eat all of them like I do 😁 #proteinmuffins #proteinsnack #proteintreats #protein #muffins #healthysnack #dessert #healthydessert
Hard-Boiled Egg – don’t be lame, try different seasonings on your hard-boiled eggs – cajun, bbq, Italian, chili powders…
Pimped Out Deviled Eggs – instead of mixing the yolk with mayo, mix with mustard, plain greek yogurt, and paprika.
Cottage Cheese – add black pepper and sliced green onions.
“Cheesy Popcorn” – a couple of cups of air-popped popcorn with 1 Tbsp. of nutritional yeast.
Greek Salad – Cucumber, tomatoes, feta, basil, and balsamic vinegar.
Roasted Seeds – because they are lower in calories than nuts (on a seed to nut ratio) these are perfect for a little salty snack. Roast any seeds (pumpkin work well) with a little spray and your favorite seasonings!
Pretzels with Greek Yogurt Dip – mix greek yogurt with honey mustard or a ranch dressing powder and dip pretzels in!
Air Fried Tortilla Chips – slice up corn tortillas, spray down, and add seasoning. You can only make so many, so this is a self-limiting recipe.
Air Fried Potato Chips – spice a potato thinly as possible, spray down in a bowl, and season up. Air fry until crispy!
Any Flavor Rice Cakes – an old school bodybuilding staple – you can’t go wrong.
Pickles – at pretty much zero calories, you can have your pickles…BUT wrap in ham for some actual filling protein.
The options are endless, and when you track your food, manage your intakes, and measure things out – you can literally “eat whatever you want” and get results (when managed appropriately).
This is a trade-off or investment I am willing to make – a little more time and effort, and any snack or food is possible.
If you want more daily guidance through this crazy time we are in, look no further than online coaching – training and nutrition – let me help you find the best plan for you!
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Stay healthy my friends,