Goat Cheese & Strawberry Crackers
I love this snack on the weekends. Even though the ingredients are simple and healthy, it somehow feels decadent. Im pretty sure this is what they eat on The Crown I use WASA crackers because they are high fiber and they hold the goat cheese and strawberries well, but you could use any type of higher fiber cracker. Combine: 2 WASA Crackers, 1 tbsp of goat cheese, and top with sliced strawberries.
String Cheese And Melon Cubes
Cheese and fruit together provide healthy fat and protein, alongside a naturally-sweet source of fiber, and vitamins. A one-ounce “stick” of mozzarella provides 6.7 grams of protein, 5.8 grams of fat, 1.3 grams of carbs, and 85 calories. Pair it with a cup of cantaloupe to increase your protein intake by 1.5 grams. The cantaloupe also provides 1.6 grams of fiber along with vitamin C and vitamin A.
While this snack is egg-free and nut-free it is not dairy-free. The vast majority of cheese is gluten-free but it is always smart to check labels if you follow a gluten-free diet. If you follow a vegan diet, opt for a dairy-free cheese.
Best Ever Butter Chicken In The Slow Cooker
Butter Chicken is a staple at many Indian restaurants. But if youre on a high protein, low-fat diet, it can be a big no-no.
Thats because many restaurants add tons of butter. And butter is pure fat.
This butter chicken is creamy, saucy, and packed with aromatic spices. The aroma of butter chicken wafting through the air will make your stomach growl.
But the best part is that it contains only 5 grams of fat. So, you can eat it without feeling guilty.
And the chicken is nice and tender. Thats because you let it simmer away in your slow cooker.
If you dont happen to have a slow cooker, heres a pretty budget-friendly slow cooker.
Youll definitely want to mop up the delicious sauce. To do so, you can serve it with some basmati rice, or my favorite, naan bread.
Per Serving:
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Siggi’s Raspberry & Apple No Added Sugar Yogurt
Protein: 11g
Carbohydrate: 7g
For years now, yogurt has been a go-to, portable, protein-rich snack. “I’m so thankful, though, that Siggi’s now offers ‘no added sugar’ flavors, so I don’t have to waste even a second reading labels,” says Andrews. Pick up this particular version and you’ll get 11 grams protein and only 7 grams carbohydrate in a single-serve container.
The New Primal Meat Sticks
Protein: 6g
Carbohydrate: 1g
Protein-packed and full of crunch, these Meat Sticks are a great snack: each stick offers 6 grams of protein, and is Whole30-approved . “I’ve been enjoying their unique crunch when I want a break from chewy jerky. I also love the simple ingredient list and it’s such a convenient shelf-stable high-protein snack on the go,” says Garcia.
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Celery And Peanut Butter
Nut butter sprinkled with crushed nuts is a delicious and very flavorful high-protein dip for celery or apple slices. Chef Bailey suggests opting for a natural peanut butter or one of Justin’s almond butters. In fact, almond butter is not only low in carbs, it’s considered a whole food. It’s also a common favorite because it feels more indulgent than it is. That said, calories and fat can add up when consuming nuts or anything nut-based, so watch your serving sizes.
Chocolate Lentil Protein Muffins
If you think lentils are just for savory veggie soups, youre in for a delightful surprise because you can also use lentils to make perfectly moist high protein chocolate muffins.
You would never guess that these decadent mushrooms were made with something as humble as lentils, would you?
To make them nice and sweet, these muffins make use of organic cane sugar. You can use your choice of gluten-free flour such as almond flour or coconut flour.
The chocolate flavor comes from unsweetened cocoa powder and dairy-free chocolate chips.
When you need to pack in a nice energy boost, nothing does it better than these delicious almond quinoa energy bars.
This powerful protein bar will feed your mind, belly, and body like nothing else.
This recipe is loaded with healthy fats, plenty of beneficial fiber, and tons of vitamins. Heres the best part: in addition to being high protein, theyre dairy-free and gluten-free.
Even better, theyre easy to make because your slow cooker does the work for you.
These bars get their protein from almond butter, almond milk, and quinoa. Add dried apples, dried cranberries and raisins, and roasted almonds for some satisfying crunch.
Chickpeas arent just for hummus. You can actually roast chickpeas and snack on them for a wonderful high protein crunchy vegan snack.
To make a roasted chickpea snack, you can cook your chickpeas from scratch or use canned chickpeas.
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Hummus With Carrot Sticks
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Hummus is a savory and delicious way to add protein to your meal or snacks. Smear some on a sandwich, enjoy it with crackers or pita triangles, or grab your favorite veggie sticks and dip away.
Two tablespoons of hummus provide 2.5 grams of protein, 82 calories, 6 grams of fat, and 5 grams of carbs. It also offers more than 2 grams of fiber. Just 2 tablespoons of hummus and ½ cup of carrots give you 5 grams of protein.
The carrots help boost the fiber content, provide vitamin A, and add a little bit of protein. This snack is dairy-free, egg-free, nut-free, and gluten-free if you choose gluten-free-labeled hummus.
High Protein Berry Crumble
Do you have a sweet tooth? Then, be sure to try this berry crumble.
The tartness of the lemon juice and raspberries balances out the sweetness of the crumble. And the almonds add a nice crunchyoull think youre cheating on your diet.
But youre not. Besides containing a ton of protein, its rich in Vitamin C, essential for a healthy immune system.
Its also an excellent source of calcium. It even contains iron, which keeps your energy levels up.
Now, thats my kind of dessert, ahem, snack.
Per Serving:
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Rice Cakes And Peanut Butter
Rice cakes and peanut butter make a delicious pairing thats packed with protein. Choose rice cakes made with brown rice for more fiber and protein. Cover rice cakes with a thin layer of peanut butter and enjoy. Alternatively, swap out the rice cakes for apple slices for a delicious sweet and savory combo.
Perfect Bar Dark Chocolate Chip Peanut Butter
Protein per serving: 15 grams
While there are dozens if not hundreds of protein bars, none compare to the Perfect Bar . Peanut butter, honey, chocolate chips, and over 20 superfoods come together to build this 15-grams of protein bar that makes a great high protein snack or a high protein meal replacement bar.
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Understanding Calories Tdee And Macronutrients
Every talk on nutrition starts with calorie intake and energy balance.
Simply put, a calorie is a unit of energy. We get calories from the food and drink we consume. The macronutrients, which include protein, carbohydrates, and fat, all contain calories. Both protein and carbohydrates contain four calories per gram, while fat contains more than double at nine calories per gram. We use the energy from food to carry out all activities and daily functions. Not only is eating the right food important, but knowing how much protein you need per day also is.
When it comes to building muscle or losing fat, energy balance is critical. Energy balance can be boiled down to calories in vs. calories out.
If the goal is to build muscle, you need to consume a caloric surplus, like in this 7 day meal plan for muscle gain. You need to eat a caloric deficit when the goal is fat loss. Before worrying about anything else, we need to get the energy balance equation in our favor based on our goals.
Peanut Butter Protein Balls
Could you eat peanut butter with a spoon? Then, youll love these peanut butter protein balls.
Theyre creamy and super flavorful. They taste so yummy, youll want more than one.
Yet, theyre so satisfying that you wont binge on them. Yay!
What I like most about them is that theyre made with healthy ingredients. Youre using ingredients like rolled oats, peanut butter, honey, ground flaxseeds, and Ceylon cinnamon.
Besides acting as a binder, ground flaxseeds add heart-healthy omega-3s. They also have antioxidants, which are good for your health.
And theyre rich in fiber, which helps you stay full. Besides using ground flaxseeds in these protein balls, you can add them to smoothies, oatmeal and use them in your baked goods. If youd like to pick some up, you can get some here.
Per Serving:
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Protein Is Vital For Liver Health
Why is it so important to get enough protein on the fatty liver disease diet plan? Protein affords amino acids, which are considered the building blocks of protein. In general, there are two main types of amino acids that the body uses from food: essential amino acids and nonessential amino acids. Although nonessential amino acids are found in foods, the body can also synthesize them internally. On the other hand, the body is unable to synthesize essential amino acids, making them nutritionally required.
The nine essential amino acids are leucine, isoleucine, valine, threonine, methionine, histidine, lysine, phenylalanine, and tryptophan. Getting optimal ratios of these essential amino acids on a daily basis supports overall health and well-being. The body requires essential amino acids to synthesize muscle tissue, connective tissue, neurotransmitters, and enzymes.
On top of that, essential amino acids are vital for liver health. Getting optimal ratios of essential amino acids supports liver function by playing a role in lowering inflammation, reducing liver fat levels, and protecting liver tissue from hepatocellular carcinoma, or liver cancer.
Finally, eating plenty of protein is key to a healthy metabolism. Protein is digested slowly and prevents blood sugar spikes while also helping you feel full for longer. As a result, a diet rich in protein can help facilitate weight loss.
Total Daily Energy Expenditure
Total daily energy expenditure is the total amount of calories you use daily. Figuring out this number is a two-step process. Step one is calculating basal metabolic rate , the daily calories your body requires at rest. Step two is accounting for calories burned through all physical activity. This includes everything, such as walking, HIIT, circuit training, and strength training.
Although there are many formulas you can use to find BMR, the one below is simple and effective.
- BMR for Men = Body Weight in lbs x 10
- BMR for Women = Body Weight in lbs x 9
After calculating BMR, use one of these multipliers below to factor in physical activity.
Calculating BMR:
Here is an example of how to use this two-step equation for a 200-pound male.
In this example, if this person consistently ate 3000 calories, theoretically, he would not gain or lose any weight, because this is his maintenance calories. It’s important to note that this is just an equation, so it may vary a bit person-to-person. For example, those working to build muscle mass may be able to eat more than someone who does not resistance train. Use this number as a starting point, and monitor your weight to get a more accurate sense of your maintenance.
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Tuna In Water With Raw Veggies And 5 Olives
16 grams of protein, 100 calories
Tuna may not seem glamorous, but it can be a satisfying low-calorie snack with a ton of protein. In addition to being a protein powerhouse, tuna is high in B vitamins and selenium, and is a good source of iron, so an overall great energy-boosting choice for omnivorous snackers. You can snack on it from a can or convenient pouch and pair with fresh veggies and a few olives for a savory pick-me-up.
Nonfat Greek Yogurt With Honey
Greek yogurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories. The best part is, you may feel like you’re eating dessert.
- Saturated fat: 0 g
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Cashews And Dried Cherries
Cashews provide 5.2 grams of protein per one-ounce serving. They also provide 12 grams of healthy fat, 157 calories, 8.6 grams of carbohydrate, and almost one gram of fiber. You’ll also get some vitamin K and vitamin B6 from cashews.
Mix 1 ounce of cashews and 2 tablespoons of dried cherries for a delicious, easy-to-carry snack that is egg-free, dairy-free, and gluten-free.
Purely Elizabeth Blueberry Walnut Collagen Protein Oats
Protein per serving: 11 grams
Oatmeal cups make healthy protein-rich snacking easy and satisfyingwithout adding globs of sugar like some other brands. Keep a container or two in your desk drawer. When you’re eyeing your go-to vending machine indulgence, nip that unhealthy urge in the bud by simply adding water to one of these before zapping it in the break-room microwave. Your waistline will thank you.
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Greek Yogurt Plain 2% Milkfat
13/20 stars
Snack on ½ cup of plain Greek yogurt, and youll get about 11 grams of protein thats easy to eat and easy on your wallet. Greek yogurt is strained to make it more concentrated, which means it provides more protein, ounce for ounce, than regular yogurt.
Its creamy. Its tangy. Its ready when you are. Just grab a spoon to eat it and expect about 3.5 grams of net carbs in a ½-cup serving.
Choose full-fat Greek yogurt for an even creamier experience. This will add a few calories and youll feel fuller, too. Or, go with non-fat for fewer calories with all the protein.
If you find Greek yogurt too sour, try its Icelandic cousin, skyr. Youll pay more, but it has a milder flavor. Or stir in a low-carb sweetener and flavoring like vanilla extract to sweeten things up.
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Almonds And Almond Butter
10/20 stars
Roasted, salted almonds can be a little addicting. The good news is that about cup gets you 10 grams of protein. If youre eating almond butter, youll need 3 tablespoons to get you there.
Either way, youll get about 4 grams of net carbs along with your protein. Like peanuts, these nuts pack a lot of fat, too. Bottom line: this is not a low-calorie snack selection.
Almonds are pricier than peanuts about three times the cost. But theyre just as convenient and taste great.
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Half A Baked Potato With Salsa
Microwave a baked potato for an easy snack that’s loaded with vitamin C, not with calories. Half of a medium-sized baked potato has 80 calories â keep the skin, which is packed with nutrients. Spread a heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.
- Saturated Fat: 0 g
Peanut Butter Frozen Yogurt
One of the best treats in life is a cold sweet scoop of ice cream.
The fact is, even if youre looking for a high protein low carb snack, you can still enjoy something that tastes as delicious as ice cream but has a fraction of the calories.
This recipe for peanut butter frozen yogurt is super healthy and has just five ingredients.
We love that this recipe is customizable. You can make it with cashew butter, almond butter, and sunflower butter.
To make this frozen treat sweet, you can use a natural sweetener like maple syrup or coconut sugar, or you can use erythritol if you want a sugar-free snack.
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What Are Macronutrients
Macronutrients or “macros” are all of the nutrients our bodies need to function properly. There are three categories of macros: carbohydrates, protein, and fat. Each of these macros helps our bodies in specific ways!
Carbohydrates are the main source of energy for our bodies. Proteins build and repair tissue, building muscle mass. Fats allow for energy storage and hormone development.
A healthy diet includes all of these macros! HOWEVER, different combinations of these macros can achieve varying goals in terms of gaining, maintaining, or losing weight. People often adjust the macros in their diet when they have certain goals .
If you have a certain body composition goal in mind, consult with a nutritionist or registered dietitian to determine what ratios are appropriate for you and your lifestyle. Please understand this is just a macros crash course and there are so many articles online where you can learn more. Make sure to do your research!
Good Fats Vs Bad Fats
When choosing foods and preparing meals, its important to keep in mind that not all fats are bad. Saturated fats and trans fats are both harmful to your health. A high consumption of saturated and trans fats over time can disturb normal metabolic functions and increase the risk of developing type 2 diabetes, insulin resistance, and fatty liver disease.
Saturated fat is an unhealthy fat found in animal products like beef, pork, cheese, cream, butter, and whole milk. In addition to impeding healthy metabolic function, a diet high in saturated fat is linked to high cholesterol and increases the risk of developing heart disease. Trans fats are often found in processed and fried foods like frozen pizza, packaged doughnuts, and French fries. Its best to avoid processed and fried foods and to consume animal products in moderation. When eating meat and dairy, always choose low-fat and nonfat options.
While saturated fats and trans fats are bad fats, monounsaturated and polyunsaturated fats are rich in anti-inflammatory components that promote liver health. In particular, omega-3 fatty acids are polyunsaturated fats that have a particularly powerful anti-inflammatory impact on the body. You can get omega-3 fatty acids from foods like salmon, mackerel, chia seeds, flaxseeds,
When we go through low fat snack and meal ideas below, keep in mind that the recipes are low in bad fats, while offering a healthy amount of good fats.
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