Protein Snack Bar
There are plenty of snack bars to choose from with 150 calories or less. For the most staying power, look for one that has some protein—10 grams or so per serving is a good target.
Whip out your blender and make a snack-sized smoothie with ½ cup (125 ml) low-fat milk, ½ cup (75 g) of frozen berries and a scoop (12 g) of vanilla protein powder. About 140 calories, 8 grams of protein.
Greek-style Vanilla Yogurt and Fruit
One single-serve (5.3 oz/150 g) carton of yogurt + ½ cup (75 g) sliced strawberries. Sprinkle with nutmeg or cinnamon. About 145 calories, 13 grams of protein.
Low-fat Cottage Cheese + Chopped Veggies
¾ cup (160 g) low-fat cottage cheese + ½ cup (60 g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper. About 130 calories, 21 grams of protein.
Vegetables and Hummus Dip
1/3 cup (80 g) hummus + cucumber, carrot, celery sticks. About 150 calories, 6 grams of protein.
Hard-boiled Egg on Tomato Slices
Slice a medium fresh tomato and one hard-boiled egg. Top tomato slices with egg slices, season with salt and pepper. About 120 calories, 6 grams of protein.
Tuna + Avocado
Pop open a single-serve can or pouch (2.5 oz/75 g) of tuna and mix with ¼ medium avocado, mashed. About 150 calories, 18 grams of protein.
Rice Cake + Nut Butter
Spread one rice cake with 1 TBSP of almond butter. About 135 calories, 5 grams of protein.
Quick Quinoa Salad
Mix together ½ cup (90 g) cold leftover cooked quinoa, with ¼ cup (30 g) minced veggies/parsley + 1 oz (30 g) fat-free feta cheese. Drizzle with lemon juice, season with salt & pepper. About 150 calories, 16 grams of protein.
Sweet Potato with Yogurt
Top ½ medium baked sweet potato with ½ cup (100 g) of plain nonfat Greek-style yogurt. Sprinkle with nutmeg. About 115 calories, 10 grams of protein.