A serving of Greek yogurt topped with raspberries and some dark chocolate! This combo can make for a protein-rich, delicious treat at around 170-270 calories. Make sure to track your portions, though! It can be easy to underestimate your serving of yogurt or chocolate if you’re just trying to eyeball. If you’re not a fan of yogurt or if you can’t have dairy, nix the yogurt. A cup of raspberries and 20g of dark chocolate weighs in (no pun intended) at around 180-200 calories.
Banana slices and cookie butter! It’s heavenly. With a medium banana weighing in at around 110 Calories and 15g of cookie butter coming in at 90 Calories, you can enjoy this sweet treat for about 200 calories total.
Don’t forget about good ol’ fashioned fresh fruit! Not only is fruit packed with vitamins and micronutrients, but some fruits (like apples, bananas, and oranges) can be very filling (according to the “A Satiety Index of Common Foods”). Fruits can be very easy to prep, pack, and take to go, so when in doubt, consider loading up on more of nature’s candy.
For the savory snacker: Raw fruits or veggies combined with hummus or refried beans and salsa or chunky guacamole. As always be sure to weigh out your portions as these items contain more fat than we think!
Smoked salmon is an excellent protein-rich snack when pair with cucumbers or a bagel and a little bit of cream cheese. On average, 56g of smoked salmon can add up to around 12g protein.
These are just some ideas to get you started, but I encourage you to play around with your staple food/snack items by adding in different sides and pairings. If there are some days where you’d rather have a bowl of cereal, an apple. some popcorn, a muffin, or whatever other cravings that usually come your way, go for it in moderation!
If you’d like to learn how to fit some of these foods into your diet while still working toward your body composition goals, check out my Macros Made Easy nutrition programs!
Happy snacking!
