No Bake Protein Bars

Ingredients

• 4 scoops vanilla whey protein powder
• 2 TBS cocoa powder (hershey’s baking)
• 1/4 tsp salt
• 1/2 cup water
• 1/2 cup peanut butter
• 1/2 cup dried cranberries (or other dried fruit such as raisins, apricots, dates, etc)
• 1/4 chopped walnuts (or almonds)
• 2 cups rolled oats

(can add 1/4 cup semi-sweet chocolate chips if desired – ups calories to 255 each serving)

Directions

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Strawberry Protein Shake

Ingredients:

• 3/4 cup of frozen, sliced strawberries (or other fruit)
• 1/2 scoop of vanilla whey protein powder
•  1 cup skim milk
• 4 ice cubes

Instructions:

• Put all ingredients in the blender and blend for a couple of minutes until smooth
• Drink right away

Notes:

• 180 calories, 21 grams of protein, 1 gram of fat, 3 grams of fiber
• If using fresh berries add increase to 6-8 ice cubes and reduce milk to 3/4 cup
• Experiment with different fruits and flavors (frozen mango is delicious!)
• Makes a great and filling snack
• If needed for a meal replacement use a full scoop of protein powder and half a banana (ups calories to 293 and protein to 34 grams) and ups its filling power – frozen banana works best

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Chocolate Protein Biscuits

These may look a sweet treat, but looks can be deceiving.  They are packed full of whole grain goodness and filling protein.  A two cookie – 210 calorie – 14 grams of protein – serving has what it takes to subdue your growling mid-morning stomach and hold you over til lunch time.  Their texture is similar to a cake-like-biscuit and their taste is mild with a hint of dark chocolate (i.e. not sweet).  Don’t think “yum, cookies” or you will be disappointed; think “filling, healthy, protein snack without the artificial, chemical flavor of a packaged protein bar”   Right now, they are one of my favorite snacks (my family won’t touch them – they prefer chocolate oatmeal cookies).  They are quick and easy to make, package well for a grab and go snack and store well for several days.

Ingredients:

• 1/3 cup peanut butter
• 1/3 cup milled flax seed
• 1 egg
• 1/2 cup canned pumpkin (not pumpkin pie filling)
• 2 scoops vanilla protein powder
• 1/2 tsp vanilla
• 1/2 tsp baking soda
• 1/4 tsp cinnamon
• 1/4 tsp salt
• 3 TBS cocoa powder (omit if using chocolate protein powder)
• 3 TBS brown sugar
• 1/4 cup chopped walnuts (optional)
• 1 cup uncooked dry rolled oats

Instructions:

1. Preheat oven to 350 degrees.
2. In a large bowl stir together all ingredients except the oats and nuts.  After batter is well blended add in the oats and nuts and stir again.  Batter should resemble thick brownie batter.
3. Drop by spoonfuls onto a cookie sheet that has been sprayed with cooking spray.
4. Cook for about 10 minutes or until they hold their shape when touched.
5. Cool completely on a wire rack before packaging in snack bags.
6. Makes about 14 cookies.  2 cookies (or 1/7 of the recipe) is a serving size at 210 calories and 14 grams of protein.  If I leave out the nuts, I make 12 cookies to keep the calorie and protein count the same per serving (2 cookies).  However, I prefer the nuts as they add a lot to the texture and taste.

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Chocolate Protein Packed Yogurt

Ingredients:

• 1/3 cup vanilla Greek yogurt
• 1 tsp cocoa
• 5 tsp vanilla whey protein powder

Directions:

1. Mix all ingredients together.
2. Stir until well mixed.  (Can add a spoon of milk if needed to thin)

Notes:

125 calories.  Top with optional add on’s such as granola, berries, Kashi cereal, etc.  Or try freezing for a yogurt Popsicle.

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Peanut Butter Bagel Snack

Ingredients:

• 1 Thomas Everything Thin Bagel
• 1 TBS peanut butter
• apple slices

Directions:

1. Spread peanut butter on bagel
2. Top with sliced apples
3. Enjoy!

Notes:

230 calorie snack – could also use other 100 calorie whole grain breads

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Banana Taco

• Flat Out brand whole grain bread wrap or La Tortilla Factory Whole Grain Tortilla (or other high fiber low calorie wrap)
• 1 TBS of peanut butter
• 1/2 medium banana sliced longways (or apple slices, strawberries, or other fruit)
• optional add ins: 1 TBS chocolate chips, 1 1/2 TBS sliced almonds or walnuts (it is obvious which options or the healthiest, but every now and then a girl has got to have her chocolate fix)
• smooth peanut butter on wrap add one of the “add-in” options and roll like a wrap

This also works as a sandwich on Arnold’s Sandwich Thins or Whole Grain Rye Bread for the same number of calories.  It’s just a matter of preference.  I take weeks about on which bread I buy.  You got to take variety where you can get it.

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Baked Pear

Ingredients:

• 1 pear
• honey (about a tsp)
• cinnamon
• 1/8 cup granola or nuts

Directions:

1. Cube the pear and place in a microwave safe dish
2. Drizzle with honey
3. Sprinkle with cinnamon
4. Microwave until soft – about 1 1/2 minutes – 3 minutes
5. Top with granola or nuts

Notes:

180 calories.  Also works with apples but requires the longer cooking time.  Could also stir the cooked fruit into yogurt or cooked oatmeal.

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Turkey Meatballs

These meatballs are tasty and very filling.  They are high in muscle building protein and low in fat. They can be eaten warm right out of the oven, reheated in the microwave, or eaten straight out of the fridge.  They also freeze well.  They’re great for a snack by themselves, with breakfast or with sides for dinner.  I’ve even sliced them up and put in a salad.  I don’t recommend leaving out the onions and celery as they add moisture to the otherwise dry turkey.

Ingredients:

• 1.25 lbs extra lean ground turkey (or chicken)
• 1 egg
• 1 cup quick cooking oats
• 1 tsp dry or ground yellow mustard
• 1/4 tsp red cayenne pepper
• 1/2 tsp salt
• 1 TBS garlic powder (or 2 cloves minced)
• 1/2 small onion (finely chopped)
• 1-2 celery stalks (finely chopped)

Instructions:

1. Preheat oven to 375 degrees.
2. Spray mini muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Divide  mixture into 24 mini muffins.
5. Bake for 30-40 minutes.

Notes:

Makes 24 muffins. Serving size: 4 mini muffins.  192 calories per serving, 12g carbs, 5g fat, 25g protein, 2g fiber

Recipe Credit: Jaime Eason (slightly modified)

Cottage Cheese and Fruit

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Celery & Peanut Butter

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Yogurt & Frozen Berry Parfait

• 1/4 cup plain Greek yogurt + 2 tsp honey (mix)  OR any flavor low-fat yogurt (regular or Greek)
• 3/4 cup frozen mixed berries
• 1/4 c Special K low fat granola or Bare Naked Granola (optional)
• mix together and let set about 5 – 10 minutes
• enjoy while still partly frozen – it feels like a cheat treat – I love it more than ice cream

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Egg Sandwich

• Arnold’s Sandwich Thin (or other 100 calorie whole grain bread)
• fry one egg in cooking spray and sandwich between the Arnold’s Thin
• rub a little olive oil on the outside of the bread and heat in skillet
• a very satisfying, warm, filling, high protein, 200 calorie snack

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Apple Sauce and Wheat Biscuits

• Natural Mott’s Apple Sauce – no sugar added – small snack cup size
• 8 squares of mini frosted wheat (I prefer the cinnamon) or Kashi brand Island Vanilla
• mix the above together and let set a few minutes to soak and eat with a spoon
• munch on 12 whole almonds on the side  OR  have 8oz of skim milk

Can keep this in your desk at work!

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Trail Mix

• 1 TBS Dried Cherries
• 1 TBS Cashews
• 1 TBS Almonds
• 1 TBS Walnuts
• 9 Chocolate chips

Measure out the ingredients above and place in a snack bag or small container. This makes one serving (about 1/4c) and is approximately 200 calories. Make several baggies while you are making so you’ll have plenty on hand to grab and go. You can obviously tweek the ingredients to your taste. Just be sure to watch the calorie count and keep the portion size to about a 1/4 cup.