snack ideas for fitness goals

Snack Ideas That Support Your Fitness Goals

Ahh.. snacks!! 🙂 Who doesn’t love to munch?
I know that sometimes it’s hard to come up with healthy snack ideas.. so I wanted to share my go-to list with you! It really nails down the idea of the “trifecta” that I talk about in my [FREE] Guide To Eating For Optimal Fat Loss.
Remember, aim for protein, non starchy carbs & fats at every meal and snack. For post workout nutrition, avoid fats and add some starchy carbs.

A note on starchy carbohydrates:

*If your goal is fat loss: Starchy carbs are fine in moderation at other times besides post workout. However, be mindful of the portion sizes and pay attention to your progress. If you feel that you are stalling, cut back a bit and see how you feel.

*If your goal is body recomp/maintenance: you can have portions of starchy carbs as you like so long as you enjoy them and they are not interfering with your goals.

*I have noted starchy carbs in the different snack options!

Snack Ideas That Support Your Fitness Goals:

  • Smoothie: 1 scoop protein powder ½ banana, handful of greens and 1 tbs peanut butter.
  • Smoothie: 1 scoop of protein powder with unsweetened almond milk, 1/2 cup of berries, 2 cups of spinach and 1 tbsp almonds.
  • Smoothie: 1 scoop protein powder with unsweetened almond milk, 1/2 cup berries, 1/4 cup granola (starchy), 1 tbsp nuts or nut butter.
  • 2 hard boiled eggs and 2-3 cups of steamed or raw vegetables, 10-15 almonds.
  • 1-2 hard boiled eggs, 1/4 cup oats (measured dry) (starchy), handful of berries, 1 tbsp nut butter.
  • 2 hard boiled eggs, small/medium piece of fruit, 10-15 almonds or 1 tbsp peanut butter.
  • Apple with 1 tbsp peanut butter and 1 scoop protein powder mixed with unsweetened almond milk.
  • 2-3 oz canned tuna with ½ apple and 1 tbsp nut butter of choice
  • 1 cup low/no fat greek yogurt with 2 oz blueberries and 10-15 almonds, add cinnamon and stevia if you’d like!
  • 2 oz canned tuna with small apple and 1/2 tbsp peanut butter
  • 2 oz of turkey breast with carrot sticks and 1/2 tbsp peanut butter
  • 2 hard boiled eggs and 1-2 cups raw or steamed veggies, 1/2 avocado
  • 2 oz turkey breast, ½ avocado and 1 bell pepper
  • 1/2 cup of non-fat greek yogurt or cottage cheese with 1/2 scoop of protein powder, berries and slivered almonds
  • Banana, protein “nice cream”
    • In a blender put 1 frozen banana, ice, unsweetened almond milk or water and 1 scoop of protein powder. Top with ½ oz of slivered almonds or 1 tbsp peanut butter. **This also works great with any other frozen fruit**
  • 2 oz turkey breast, 1/2 sweet potato (starchy), 1 teaspoon coconut oil
  • 1/2 cup low/no fat greek yogurt or cottage cheese, 1/4 cup whole grain granola (starchy), 1 tbsp nut butter.
Happy snacking!! 🙂

Comments

  1. I like my protein powders but my nutritionist told to use water with Smoothies instead of milk, which eliminated the whey protein powder. I use a teaspoon of peanut butter for protein. I want to go back to my Whey Protein powder what do you think?

    1. Author

      Hi Michelle,

      Thanks for reading! I’m curious, why did your nutritionist tell you to eliminate the whey or dairy? Do you have an intolerance to dairy? If so, it would make sense why she/he told you to avoid it.

      Peanut butter is more of a fat source than a protein source.

      If you do have a dairy intolerance & you want to get more protein in, there are plenty of rice/plant based protein powders that you can use. I like Perfect Fit Protein! You can also use almond milk/cashew milk etc if you want a “milk” but dairy doesn’t agree with you.

      As always, be sure to check with your doctor for your specific needs. Hope this helps!

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