121 Easy & Delicious Healthy Snacks

Apple

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


“An apple a day keeps the doctor away.” There’s a reason this saying exists. This low calorie snack is packed with fiber to keep you full, carbs to keep you energized, and tons of nutrients.


Serving Size: 1 medium apple


Protein: 0g


Calories: 80


Sugar: 16g

Apple Slices with Almond Butter

At Least 5g Protein Gluten Free Vegan Dairy Free Paleo


Make any ordinary apple extraordinary with Barney’s Almond Butter. Their almonds are blanched before grinding for creamy smooth spreadability, and exceptionally awesome flavor.

Ingredients: 1 medium apple


2 tablespoons Barney Almond Butter


Serving Size: 1 apple and 2tbs almond butter


Protein: 6g


Calories: 260


Sugar: 19g

Apricots

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Dried or fresh, delicious apricots are low in saturated fat, cholesterol and sodium, and are a fantastic source of fiber, potassium, and Vitamins A and C.


Serving Size: 1 cup sliced apricots


Protein: 2g


Calories: 79


Sugar: 15g

Artisan Tropic Plantain Strips w/Sea Salt

Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


These tropical delights are made with sustainable, non-hydrogenated Palm Oil, which is rich in antioxidants. An all natural sea salt finish sets off the sweet notes in the plantain.


Serving Size: 1 bag (1.75 oz)


Protein: 1g


Calories: 240


Sugar: 5g

IQ Bars

200 calories or less At Least 5g Protein Less than 10g sugar Vegan Paleo

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Looking for a grab-and-go brain-booster that’s tasty, too? Look no further!


IQ BARs contain nutrients such as Omega-3 fats and Lion’s Mane for positive cognitive function, as well as 6g of plant-based protein. One-of-a-kind flavors like Matcha Chai Hazelnut make for a delicious treat that’s good for the mind and body.


Serving Size: 1 bar (45 grams)


Protein: 6g

Calories: 180-200

Sugar: 6-7g

Asian Pear

200 calories or less 100 calories or less Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Try this to give your midday snack an eastern flair. Packed with fiber, Vitamins C and K, and carbs for energy.


Serving Size: 1 pear


Protein: 1g


Calories: 51


Sugar: 9g

Avocado and Salsa on Ezekiel Toast

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Vegan Dairy Free Nut Free


Ezekiel sprouted bread uses a unique combination of 6 grains and legumes that are easier to digest, increase mineral absorption, and contain increased antioxidants. Pair it with avocado and fresh salsa for healthy fats and energy.

Ingredients: 1/4 medium avocado


1 slice sprouted bread


2 tablespoons salsa

How to prepare: Toast bread and top with sliced or mashed avocado and salsa


Serving Size: 1 slice


Protein: 5g


Calories: 149


Sugar: 3g

Avocado Egg Salad topped Ezekiel Toast

At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Nut Free


Ezekiel sprouted bread is as efficient a source of complete protein as there is. Pair it with egg salad for a tasty protein-packed powerhouse.

Ingredients: 1/4 avocado mashed


1 large hardboiled egg (chopped)

How to prepare: Mix together avocado and egg with a dash of salt and pepper to taste on top of a slice of toasted ezekiel bread


Serving Size: 1 slice


Protein: 11g


Calories: 210


Sugar: 1g

Baby Cucumbers

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


These crisp, refreshing bites contain just 15 calories per serving, and are great for digestion.


Serving Size: 3 baby cucumbers


Protein: 0g


Calories: 45


Sugar: 6g

Baked Apple Chips

200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Nut Free


Reach for low calorie baked apple chips instead of greasy potato chips. Packed with carbs, heart-friendly fiber, and potassium.

Ingredients: 3 large Red Delicious apples, cored


1 tsp cinnamon


2 tbsp sugar

How to prepare: Full recipe here


Serving Size: 1/3 of recipe


Protein: 1g


Calories: 141


Sugar: 27g

Baked Pears with Walnuts and Honey

200 calories or less Gluten Free Dairy Free


Deceptively easy to prepare, these baked delights contain carbs, protein, and fiber, perfect for when you need a burst of energy to get through the day.

Ingredients: 2 large ripe pears


1/4 tablespoon ground cinnamon


2 teaspoons honey


1/4 cup crushed walnuts


(optional) yogurt or frozen yogurt

How to prepare: Full recipe here


Serving Size: 1/2 pear with toppings


Protein: 1.5g


Calories: 110.5


Sugar: 12g

Baked Sweet Potato Chips

200 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


It’s a superfood for a reason – sweet potatoes are choc full of potassium, protein, and fiber. Bake them for a light, crispy treat.

Ingredients: 1 1/2 pounds sweet potatoes


1/3 cup olive oil


Diamond Crystal Kosher Salt

How to prepare: Full recipe here


Serving Size: 1/8 of recipe


Protein: 1g


Calories: 152


Sugar: 4g

Baked Sweet Potato Topped with Greek Yogurt, Chopped Walnuts

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Gluten Free


Tart greek yogurt sets off the baked sweet potato’s natural dulcitude and provide additional protein, while the walnuts provide a satisfying crunch. A great Fall snack!

Ingredients: 1 sweet potato (5″ long)


0.25 cup Plain Greek Yogurt


1 tablespoon Chopped Walnuts

How to prepare: Cook sweet potato in microwave 2-5 min (until tender), split open and top with greek yogurt and chopped walnuts


Serving Size: 1 potato


Protein: 9g


Calories: 194


Sugar: 9g

Banana

200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo


Bananas are a great way to stave off cravings for sweets. Along with a reasonable amount of natural sugar and carbs, they’re packed with fiber, protein, and of course potassium and manganese, meaning they won’t make your energy soar and crash like candy and other sweets do.


Serving Size: 1 medium banana


Protein: 1g


Calories: 110


Sugar: 14g

Banana Ice Cream

200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


This incredibly easy recipe gives you the look and texture of ice cream without all the added sugar.

Ingredients: 1 ripe firm banana

How to prepare: Slice banana and layer on cookie sheet to freeze. Remove from freezer and blend in food processor until creamy.


Serving Size: 1 banana


Protein: 1g


Calories: 110


Sugar: 14g

Banana, Peanut Butter and Honey Roll-Ups

At Least 5g Protein At Least 10g Protein


This protein-packed recipe will curb your craving for sweets and keep you fuller, longer.

Ingredients: 1 Flatout Flatbread


1 tablespoon peanut butter


1/2 banana


1/2 tablespoon honey

How to prepare: Full recipe here


Serving Size: 1 roll-up


Protein: 16g


Calories: 313


Sugar: 18g

Banana, Protein, and Almond Milk Smoothie

Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar


This delicious concoction packs an impressive 27 grams of protein per serving – and less than 10 grams of sugar. Drink after a workout or in the morning to fuel your day.

Ingredients: 1 scoop protein powder


1 cup unsweetened almond milk


1/2 banana

How to prepare: Mix ingredients and blend until smooth, add water or ice to adjust consistency to desired thickness


Serving Size: 1 pear


Protein: 27g


Calories: 216


Sugar: 9g

Banana, Almond Butter, Ezekiel Toast

At Least 5g Protein Less than 10g sugar Vegan Dairy Free


Ezekiel sprouted bread is packed with more nutrients and antioxidants than conventional, unsprouted bread. Banana and almond butter add extra protein and fiber to keep you full throughout the day.

Ingredients: 1/2 medium banana


1 tablespoon Barney Almond Butter


1 slice ezekiel toast

How to prepare: toast bread, spread almond butter, and top with sliced banana


Serving Size: 1 prepared slice


Protein: 8g


Calories: 226


Sugar: 10g

Bell Pepper (Sliced)

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Simple and refreshing, bell peppers are packed with nutrients like folate, potassium, and Vitamins A, B6, C, E, and K1.


Serving Size: 1 medium bell pepper


Protein: 1g


Calories: 30


Sugar: 3g

Blackberries

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Sure we all know that sweet, succulent blackberries are a delicious source of dietary fiber, but did you also know they contain essential minerals like magnesium, potassium, and copper?


Serving Size: 1 cup


Protein: 2g


Calories: 62


Sugar: 7g

Blueberries

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Blueberries are one of the highest antioxidant foods in the world, and evidence suggests that eating blueberries combats aging, boosts brain health, and fights cancer.


Serving Size: 1 cup


Protein: 1g


Calories: 85


Sugar: 15g

Blueberry Oatmeal Greek Yogurt Muffins

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar


This low calorie, low-glycemic snack combines the protein power of greek yogurt with the antioxidants of blueberries.

Ingredients: 1 cup + 1 tbsp all-purpose flour, divided


1 cup rolled oats


2 tsp baking powder


1/4 tsp salt


2 large eggs, lightly beaten


1 cup plain Greek yogurt


1/3 cup honey


1/4 cup milk


2 tsp vanilla extract


1 cup blueberries, frozen or fresh

How to prepare: Preheat your oven to 350 degrees F and either grease a muffin pan or line with 12 silicone liners.


Combine 1 cup flour, oats, baking powder and salt in a large bowl.


In a medium bowl, whisk together the eggs, yogurt, honey, milk, and vanilla until well combined.


Stir the wet ingredients into the dry ingredients until combined.


Toss the blueberries in the remaining flour and then carefully fold them into the batter.


Divide the batter evenly among the muffin cups, filling to the top.


Bake for 18-20 minutes, or until the tops are firm and just starting to turn golden. A toothpick should come out clean.


Serving Size: 1 muffin


Protein: 5g


Calories: 146


Sugar: 10g

Blueberry Vanilla Greek Yogurt Granola Bars

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar


These tasty homemade breakfast bars are easy to make and a great way to start your day.

Ingredients: 2 cups rolled oats


1 1/2 cup brown rice krispies


1/4 cup shredded unsweetened coconut


1/4 cup whole roasted almonds, roughly chopped


1 tablespoon chia seeds


1/4 teaspoon salt


1/2 cup peanut butter or almond butter


1/2 cup honey


1 1/2 teaspoon vanilla


1 (rounded) cup fresh blueberries or 3/4 cup dried blueberries

Greek Yogurt Coating
1 tablespoon water


1 teaspoon vanilla extract


1/2 teaspoon gelatin


1/4 cup greek yogurt


1 tablespoon honey


pinch of salt


2 cups powdered sugar

How to prepare: Full recipe here


Serving Size: 1 muffin


Protein: 5g


Calories: 146


Sugar: 10g

Broccoli

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


One of the cleanest foods imaginable, broccoli is a fantastic source of protein, essential vitamins and minerals, and dietary fiber.


Serving Size: 1 cup


Protein: 3g


Calories: 34


Sugar: 2g

Buffalo Tuna Stuffed Celery

At Least 5g Protein At Least 10g Protein Less than 5g sugar Gluten Free Nut Free


Enjoy all the flavors (and protein) of wings without the saturated fat and fried grease. The perfect healthy snack to enjoy on football Sundays.

Ingredients: 1 (5 oz.) can tuna packed in water, well drained


1 tbsp. mayonnaise (or Greek yogurt)


1 tbsp. buffalo wing sauce


3 celery sticks

How to prepare: Full recipe here


Serving Size: 1 recipe


Protein: 21g


Calories: 214


Sugar: 2g

Cantaloupe

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Cantaloupe is an oft-overlooked source of carotenoids, which reduce the likelihood of certain diseases and cancers.


Serving Size: 1/2 medium cantaloupe


Protein: 2g


Calories: 93


Sugar: 22g

Cantaloupe Bowl with 2% Cottage Cheese

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Gluten Free Nut Free


Supercharge your heart-healthy cantaloupe with protein-rich cottage cheese – that’s 16 grams of protein in just 183 calories.

Ingredients:

1/2 cantaloupe


1/2 cup 2% cottage cheese


Serving Size: 1 half cantaloupe filled with cottage cheese


Protein: 16g


Calories: 183


Sugar: 26g

Caprese Salad

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


This colorful, refreshing salad serves up 6 grams of protein and all the benefits that tomatoes provide – like a hearty dose of Vitamin C.

Ingredients: 1 tablespoon balsamic vinegar


1 roma tomato medium


1/2 tablespoon extra virgin olive oil


1 oz Mozzarella


2 1/2 leaves (2 g) fresh basil

How to prepare: Slice tomato and mozzarella and layer with basil leaves. Drizzle with balsamic vinegar and oil.


Serving Size: full recipe


Protein: 6g


Calories: 160


Sugar: 4g

Carrot Sticks

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Delicious, snackable carrots contain heaps of beta-carotene – great for healthy skin – and fiber, which aids digestion and keeps weight gain in check. Carrots are also rich in antioxidants and vitamins like A, C, and K.


Serving Size: 3 oz


Protein: 1g


Calories: 35


Sugar: 5g

Caveman Dark Chocolate Almond Coconut Bar

At Least 5g Protein Gluten Free Paleo


This gratifying snack will satisfy the most primal of snacking urges with a decadent mix of rich dark chocolate, crunchy almond, and real coconut goodness. With zero trans fat, 5g of protein, 3 g of Fiber, 19 g of carbs, and just 200 calories in every bar, it’s fuel for the modern caveman (and woman) in all of us.


Serving Size: 1 bar (1.4 oz)


Protein: 5g


Calories: 210


Sugar: 10g

Cashews

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free


This unassuming nut definitely punches above its weight, containing 5 grams of protein and 187 mg of Potassium per serving.


Serving Size: 1 oz


Protein: 5g


Calories: 160


Sugar: 2g

Cauliflower Florets

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Cut into bite-sized florets, even the most novice home cook can quickly and easily prepare a side of cauliflower. Just cut into quarters and remove the stem, and it will naturally fall into the familiar floret shape.


Serving Size: 1 cup


Protein: 2g


Calories: 25


Sugar: 2g

Celery Sticks and Skinny Buffalo Chicken Dip

200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Nut Free


This recipe combines the cool, tangy flavor of greek yogurt with the heat of buffalo sauce for a stimulating, any-time snack.

Ingredients: 4 oz. (half a block) reduced-fat (or fat-free) cream cheese, softened


1 cup plain Greek yogurt


1 cup shredded part-skim Mozzarella cheese


1/2 cup hot sauce


1/2 cup crumbled light blue cheese


1 tablespoon ranch seasoning (optional)


3 cups shredded cooked chicken

How to prepare: Full recipe here


Serving Size: 1/2 cup of dip and 4 celery sticks


Protein: 13g


Calories: 117


Sugar: 2g

Celery Sticks with Peanut Butter

At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free


So simple, yet so delicious. Smother fibrous celery with protein-packed peanut butter for a delicious treat that will keep you full and energized.

Ingredients: 5 four inch sticks of celery


2 tablespoons natural peanut butter


Serving Size: 5 sticks


Protein: 8g


Calories: 230


Sugar: 1g

Chef’s Cut Buffalo Style Chicken Jerky

200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Paleo Nut Free


This remarkably clean, utterly unique jerky tastes just like a fresh bowl of buffalo wings – without the cholesterol and saturated fat of the traditionally fried fare. Contains 12 grams of protein in just 70 calories. If you want to discover 6 delicious snacks (like this) for just $1 per month you can learn more about Dollar Snack Club here.


Serving Size: 1 bag (1 oz)


Protein: 12g


Calories: 70


Sugar: 1g

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Cherries

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Beloved for their deliciously sweet flavor, cherries are an under-appreciated source of Potassium. A single serving contains 286 mg.


Serving Size: 1 cup


Protein: 1g


Calories: 74


Sugar: 15g

Clementines

200 calories or less 100 calories or less Gluten Free Vegan Dairy Free Paleo Nut Free


Clementines are a hybrid of mandarin and sweet oranges, and are rich in calcium, magnesium, potassium and phosphorous – and Vitamin C, of course.


Serving Size: 2 clementines


Protein: 1g


Calories: 70


Sugar: 14g

Clif Nut Butter Bar – Peanut Butter

At Least 5g Protein Less than 10g sugar Vegan Dairy Free


These delicious bars are low in sugar (under 10 grams), but high in fiber and protein – not to mention big on taste.


Serving Size: 1 bar (1.76 oz)


Protein: 7g


Calories: 230


Sugar: 9g

Cottage Cheese topped with Cucumber, Tomato, Avocado Salad

200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free


This refreshing, easy to make concoction delivers protein, healthy fats, and tons of essential vitamins and minerals.

Ingredients: 1/2 cup (not packed) cottage cheese – lowfat 2% milkfat


1 tablespoon lemon juice


1 dash salt


1/4 teaspoon pepper


1/2 teaspoon garlic powder


1/2 cup grape tomatoes (halved)


1/2 cup English seedless cucumber (chopped)


1/2 small avocado (cubed)


2 tablespoons cilantro (chopped)

How to prepare: Mix together chopped cucumber, halved tomatoes, avocado, lemon juice, cilantro, garlic and salt and pepper and use to top cottage cheese.


Serving Size: full recipe


Protein: 17g


Calories: 174


Sugar: 2g

Cucumber Hummus Boats

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free


Set sail with these scrumptious, inventive midday delights. The cucumber base provides hydration, while the beans in hummus give you a protein boost.

Ingredients: 1 whole cucumber


4 baby plum tomatoes


3 tablespoons hummus

How to prepare: Full recipe here


Serving Size: 1 boat


Protein: 6g


Calories: 134


Sugar: 3g

Dang Coconut Chips

200 calories or less Less than 10g sugar Gluten Free Vegan Dairy Free Nut Free


A SnackNation member favorite, Dang uses only Thai coconuts and a proprietary roasting technique for a flavor and crunch unlike anything you’ve ever tried.


Serving Size: 1 bag (0.7 oz)


Protein: 1g


Calories: 115


Sugar: 8g

Dates (Medjool)

200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


These delicious dates are packed with natural sugars, making them a great way to tide over sweet-cravings during the day. They’ve also been shown to decrease cholesterol and boost bone health.


Serving Size: 3 dates


Protein: 1g


Calories: 199


Sugar: 48g

Easy Oven Baked Zucchini Chips

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Cut ‘em thin and bake ‘em crispy, these crunchy, satisfying little wonders are low in calories and high in anti-inflammatory properties. Plus they take just ten minutes to prep.

Ingredients: 1 large zucchini


2 tablespoon olive oil


Kosher salt

How to prepare: Full recipe here


Serving Size: 1/2 recipe


Protein: 2g


Calories: 145


Sugar: 3g

Easy White Bean Salad

200 calories or less At Least 10g Protein Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free

Photo belongs to Tom Britt via Flickr’s Creative Commons License


White beans, or cannellini beans if you’re feeling fancy, create a solid, fiber-filled foundation for this easy, yet elegant snack. In addition to fiber to keep you full, the beans contain iron, magnesium, and protein.

Ingredients:
1 cup white beans (cannellini beans)


1/2 cucumber (diced)


1 small tomato (diced)


Pinch of dill (fresh or dried)


Juice of 1/2 lemon


1/4 cup vinegar


Salt to taste

How to prepare: Toss everything together and serve. You can also refrigerate the salad to let the flavors marinate.


Serving Size: 1/4 recipe


Protein: 12g


Calories: 185


Sugar: 3g

Edamame

200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free


Edamame is the Japanese name for boiled soy beans, and these delicious treats are packed with fiber, protein, and essential vitamins and minerals.


Serving Size: 1/2 cup


Protein: 8g


Calories: 100


Sugar: 1g

Field Trip Turkey Jerky Cracked Pepper

200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Dairy Free Nut Free


This lean, savory jerky has the protein power you need to get you to the next waypoint – or through the next meeting, whichever comes first.


Serving Size: 1 bag (1 oz)


Protein: 12g


Calories: 70


Sugar: 2g

Fresh Strawberries Drizzled with Coconut Butter

200 calories or less Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Ready in seconds, this paleo-friendly treat is sweet and satisfying.

Ingredients: 1 cup fresh strawberries


1 tablespoon coconut butter melted

How to prepare: Drizzle the coconut butter on the fresh strawberries and enjoy!


Serving Size: 1 cup


Protein: 2g


Calories: 154


Sugar: 8g

Frozen Yogurt Fruit Bark

200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Gluten Free Nut Free


Adding naturally sweet fruits like strawberry or kiwi is the perfect way to liven up your frozen yogurt without compromising your diet. So tasty, you won’t believe that it’s low calorie and less than 10g of sugar per serving.

Ingredients: 1 large container of plain yogurt


1 tablespoon vanilla


2 cups chopped fruit

How to prepare it: Full recipe here


Serving Size: 1/10th of recipe


Protein: 7g


Calories: 66


Sugar: 7g

Fruit and Cheese Mini Kabobs

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free

Photo belongs to a Love a Fare


A fun way to combine dietary fiber, protein, and tons of vitamins and minerals.

Ingredients: 1 (6 ounce) package blueberries


1 (6 ounce) package raspberries


1 (8 ounce) package colby jack cheese cubes


40 toothpicks

How to prepare: Full recipe here


Serving Size: 5 kabobs


Protein: 7g


Calories: 122


Sugar: 2g

G.H. Cretors – Just the Cheese Corn

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


Popcorn made with real aged cheddar cheese. A great source of protein and dietary fiber.


Serving Size: 1 bag (1 oz)


Protein: 3g


Calories: 170


Sugar: 0g

Grilled Watermelon Pizza with Honey and Lime

Gluten Free Nut Free


This light, refreshing summertime treat is surprisingly low calorie (238 per serving), but dishes 4 grams of high quality protein thanks to delicious queso fresco.

Ingredients: 1 20-25 lb seedless watermelon


2 cups cilantro leaves


6 oz queso fresco


1/4 cup honey


Fresh lime wedges as garnish


Pickled Red Onions


1 medium red onion thinly sliced


1/2 cup white vinegar


2 tablespoons fresh lime juice


1tablespoon honey


1 1/2 teaspoons kosher salt

How to prepare: Full recipe here


Serving Size: 1/20th of recipe


Protein: 4g


Calories: 238


Sugar: 29g

Green Goddess Avocado Dip

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Nut Free


This delicious dip is packed with healthy fat, 3g of protein, and flavor for days.

Ingredients: 2 small ripe avocados


2 scallions


1/4 cup tightly packed parsley leaves


1/4 cup tightly packed basil leaves


3 tablespoons lemon juice


2 tablespoons mayonnaise or non-fat Greek yogurt


1/2 teaspoon sea salt

How to prepare: Full recipe here


Serving Size: 1/2 recipe


Protein: 3g


Calories: 117


Sugar: 2g

Grape Tomatoes

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


These tasty treats are rich in vitamins A and C, contain a healthy dose of iron, and are packed with carbs for energy.


Serving Size: 3 oz (about 5-6 grape tomatoes)


Protein: 1g


Calories: 30


Sugar: 4g

Grapes

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Grapes are powerhouses of antioxidants and vitamins, containing vitamins C and A, potassium, iron and folate. Eating grapes also helps treat indigestion, fatigue, and kidney disorders.


Serving Size: 1 cup


Protein: 0.6g


Calories: 62


Sugar: 15g

Grapefruit

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


This delightfully sour treat is packed with dietary fiber and is a great source of Vitamins A and C.


Serving Size: 1 medium grapefruit


Protein: 1g


Calories: 60


Sugar: 11g

Greek Yogurt Topped with Mixed Berries

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free Nut Free


Sweeten up your greek yogurt the natural way with mixed berries. Makes for a protein- and fiber-rich snack.

Ingredients: 1/2 cup Chiobani Greek Yogurt


1/2 cup mixed berries

How to prepare: Pour mixed berries over yogurt


Serving Size: 1 recipe (1 cup)


Protein: 12g


Calories: 135


Sugar: 9g

Hippeas – Pepper Power

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free


Hippeas are organic, vegan chickpea puffs that are packed with fiber, protein… and good vibes.


Serving Size: 1 bag (1 oz)


Protein: 4g


Calories: 130


Sugar: 2g

High Protein Spinach Artichoke Dip

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Nut Free


This easy to make recipe dishes more than 20 grams of protein to keep you full, energized, and ready to take on the world.

Ingredients: 1 cup 2% cottage cheese


1 oz part skim mozzarella (shredded)


1/2 cup artichoke hearts (chopped)


1/2 cup cooked spinach


1 small garlic clove (minced)


dash of salt and pepper to taste

How to prepare: Mix the cottage cheese and shredded mozzarella in a microwave safe bowl.


Heat in microwave for 1-2 minutes or until the mix becomes bubbly and melty. Add the chopped spinach, artichokes, garlic, and season with a dash of salt and pepper.


Return to microwave 1 min or until the full mixture is heated evenly. Pair with multi-grain crackers, homemade pita chips, or veggies.


Recipe for two.


Serving Size: 1/2 recipe


Protein: 20g


Calories: 165


Sugar: 5g

Green Beans

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free


Full of vitamins and minerals (especially vitamin C), green beans are packed with complex carbs, fiber, and protein. Eat them raw instead of a side of greasy french fries.


Serving Size: 1 cup


Protein: 3g


Calories: 73


Sugar: 2g

Healthy Tuna Stuffed Avocado

200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Paleo Nut Free


14 grams of protein help you stay full and energized, while the avocado provides creamy flavor and healthy fats for days.

Ingredients: 4 avocados, halved and pitted


3 (4.5 oz) cans tuna, drained


1 red bell pepper, diced


1 jalapeno, minced


1 cup cilantro leaves, roughly chopped


1 lime, juiced


salt and pepper

How to prepare: Full recipe here


Serving Size: 1/2 avocado stuffed with tuna


Protein: 14g


Calories: 181


Sugar: 1g

Homemade Cinnamon Applesauce

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Nut Free


This recipe minimizes sugar and maximizes the natural sweet of the apples to get all the wholesome benefits.

Ingredients: 3 pounds of apples (approx. 6 medium apples), peeled, cored, quartered and chopped into smaller chunks


1 cup water


1/4 cup white sugar


1/2 teaspoon ground cinnamon


1/4 teaspoon salt

How to prepare: Full recipe here


Serving Size: 4 oz


Protein: 0g


Calories: 54


Sugar: 12g

Hard Boiled Eggs

200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Paleo Nut Free


Simple, portable, and delicious, hard boiled eggs deliver a whopping 12.6 grams of protein in just 156 calories.


Serving Size: 2 eggs


Protein: 12g


Calories: 156


Sugar: 1g

Healthy Egg Muffin Cups

200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Paleo

Photo belongs to Show Me They Yummy


This recipe might seem a little advanced, but it actually just takes 10 minutes of prep and 15 minutes of cook time. At 3.7 grams of protein and just 50 calories per muffin, they’re well worth the effort.

Ingredients: 1 tablespoon olive oil


1 cup red pepper (measured after chopping)


1 cup green pepper (measured after chopping)


1 cup yellow onion (measured after chopping)


2 cups baby spinach – roughly chopped (measured/packed before chopping)


1 cup mushrooms (measured before chopping)


2 cloves garlic, minced


Salt, to taste


4 whole eggs


4 egg whites


Hot sauce (optional for drizzling on top)

How to prepare: Full recipe here


Serving Size: 1 muffin


Protein: 4g


Calories: 48


Sugar: 1g

Honeydew Melon

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Cool, refreshing honeydew is full of vitamins C and B-6, potassium, and dietary fiber, making it a heart-healthy way to start the day.


Serving Size: 1 cup (diced)


Protein: 1g


Calories: 61


Sugar: 14g

Jackson’s Honest Sweet Potato Chips

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Jackson’s Honest uses coconut oil, both an important source of dietary fat and nature’s most concentrated source of lauric acid, which helps kill harmful pathogens in the body.


Serving Size: 1 bag (5 oz)


Protein: 1g


Calories: 150


Sugar: 4g

Jicama and Pesto

Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free

Photo belongs to Whole Life Challenge


Enjoy a little Latin-Italian fusion by munching on crispy jicama sticks and bright basil. Jicama has a slightly sweet, starchy flavor that compliments the savory tastes of olive oil, basil, and salt.

Ingredients:
1/2 medium jicama


1 tablespoons pesto, fresh or prepared

How to prepare: Peel the jicama. (Put a little muscle into it; jicama skin is much tougher than potato skin.) Slice the jicama into sticks and put half in the refrigerator for later. Serve the sticks with pesto.


Serving Size: 1 recipe


Protein: 4 grams


Calories: 220


Sugar: 6 grams

JiMMYBAR! Peanut Butter Ice Cream

At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free


This seemingly decadent treat is actually a protein powerhouse in disguise. Each serving contains a whopping 21 grams of protein, yet just 240 calories and a single gram of sugar.


Serving Size: 1 bar (2.05 oz)


Protein: 21g


Calories: 240


Sugar: 1g

Justin’s Snacks Pack – Peanut Butter w/Banana Chips

200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free Dairy Free


They may look like an unhealthy childhood treat, but don’t let looks deceive you – Justin’s Snack Packs are low glycemic and high in protein, making them a healthy way to power through the day.


Serving Size: 1 pack (1.3 oz)


Protein: 5g


Calories: 200


Sugar: 7g

Kale Chips

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


An inventive way to snack on one of the original superfoods. Kale contains fiber, protein, and is packed with antioxidants. It’s also known to support cardiovascular health and have anti-inflammatory properties.

Ingredients: 1 medium-sized bunch of kale, washed and dried very well


2 tsp olive oil


a pinch or two of salt


a pinch of garlic powder

How to prepare: Full recipe here


Serving Size: 1/2 recipe


Protein: 5g


Calories: 112


Sugar: 0g

Kiwi

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


These tart, furry treats are a powerhouse of vitamins and minerals (especially Vitamin C), are filled with fiber, and are a great source of folate.


Serving Size: 1 kiwi


Protein: 2g


Calories: 90


Sugar: 13g

Kumquats

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


The humble kumquat is a juggernaut of nutrition value, containing a variety of essential oils (like limonene), as well as potassium, calcium, Vitamin C, and dietary fiber.


Serving Size: 5 kumquats


Protein: 1g


Calories: 67


Sugar: 9g

Lawless Jerky – Mango Habanero Beef Jerky

200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free Dairy Free Nut Free


This moist, delicious jerky balances fiery habenero with the punchy sweetness of mango for a taste sensation unlike any other. Contains 11 grams of high quality protein from 100% grass-fed beef.


Serving Size: 1/2 bag (1 oz)


Protein: 11g


Calories: 80


Sugar: 6g

Low Fat Cottage Cheese (Daisy Brand)

200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 5g sugar Gluten Free Nut Free


Just 90 calories, this tasty cheese delivers 13 grams of protein per serving to keep you full and ready to tackle what life has to offer.


Serving Size: 1/2 cup


Protein: 13g


Calories: 90


Sugar: 4g

Low Fat Cottage Cheese (Daisy Brand) with Pineapple

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Gluten Free Nut Free


Give your cottage cheese a Hawaiian twist by adding all natural pineapple to the mix. The cottage cheese offers a protein punch, while the pineapple adds a mix of vitamins, minerals, and fiber.

Ingredients: 1/2 cup cottage cheese


1/2 cup Pineapple


Serving Size: 1 cup


Protein: 14.5g


Calories: 127


Sugar: 11g

Mango

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


The antioxidant compounds in mangoes have been known to fight cancer, keep cholesterol in check, and leave your skin looking radiant.


Serving Size: 1 cup (sliced)


Protein: 1g


Calories: 99


Sugar: 23g

Matt’s Munchies – Mango

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


A grownup take on the fruit roll ups we loved as kids, Matt’s Munchies are made with all natural ingredients. This variety harnesses the cancer- and cholesterol-fighting properties of antioxidant-rich mangoes.


Serving Size: 1 bag (1 oz)


Protein: 1g


Calories: 90


Sugar: 13g

Mediterranean Cucumber Roll Ups

200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Nut Free


These low-calories, high-nutrient roll ups are super easy – and super delicious. Hummus adds a protein kick.

Ingredients: 1 large cucumber


1/8 teaspoon ground black pepper


6 tablespoons roasted garlic hummus


6 tablespoons roasted red pepper, chopped (sun-dried tomatoes would be good too)


6 tablespoons crumbled feta

How to prepare: Full recipe here


Serving Size: 2 roll-ups


Protein: 2.5g


Calories: 64


Sugar: 2g

Mini Pita Black Bean Quesadilla

At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Nut Free


Easy to make, even easier to eat. 15 grams of protein in this low calorie, low glycemic gem.

Ingredients: 1 oz, Cheese – Mozzarella, part skim milk


1 whole wheat mini pita bread (29g)


1/4 medium avocado


2 tablespoon salsa


1/4 cup black beans

How to prepare:Top the open pita half with 1oz shredded cheese, diced avocada, rinsed black beans, and fresh salsa. Place other Pita half on top and place entire “”quesadilla”” on a foreman grill or quesadilla maker until toasted and cheese is melted. Can also cook the pita quesadilla in a pan or toaster oven.


Serving Size: 1 pita


Protein: 15g


Calories: 260


Sugar: 3g

Multigrain Crackers & Cheese

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


Complex carbs prevent these crackers make them harder for your body to break down, while cheese adds protein to the mix.

Ingredients: 0.5 oz sharp cheddar


8 multi-grain crackers


Serving Size: 8 crackers w/cheese


Protein: 5g


Calories: 120


Sugar: 1g

Oatmeal Cookie Energy Balls

At Least 5g Protein Gluten Free Vegan Dairy Free

Photo belongs to The Good Stuff


This simple recipe makes delicious, nutritious balls that provide sustained energy throughout the day.


You’ll notice there’s no actual oatmeal in this snack. It’s supposed to have the flavor of oatmeal cookies while being raw and grain-free.

Ingredients: 1/2 cup creamy almond butter


1/2 cup hemp hearts


3/4 cup unsweetened coconut flakes


1 teaspoon vanilla


1 tablespoon apple pie spice


10 large pitted dates


3/4 cup dried currants or raisins

How to prepare: Full recipe here


Serving Size: 1 ball


Protein: 5g


Calories: 222


Sugar: 21g

Olives

200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free


Olives are rich in healthy fats, vitamin E, and minerals like iron and copper.


Serving Size: 10 olives


Protein: 0g


Calories: 50


Sugar: 0g

Orange

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Oranges are a classic for a reason – rich in Vitamin C, folate, potassium, and ton of other nutritional goodness.


Serving Size: 1 orange


Protein: 1g


Calories: 62


Sugar: 12g

Papaya

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


This delicious tropical fruit contains antioxidant compounds that fight disease, reduce inflammation, and keep you looking young.


Serving Size: 1 papaya


Protein: 1g


Calories: 59


Sugar: 9g

PAQUI Tortilla Chips – Very Verde Good

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


PAQUI chips are a gourmet, non-GMO alternative to the traditional nacho-style chip. Their Very Verde Good flavor combines cool sour cream with green salsa – and is a favorite over at SnackNation HQ.


Serving Size: 1 bag (5.5 oz)


Protein: 2g


Calories: 130


Sugar: 1g

Parmesan Garlic Oven Roasted Chickpeas

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


A deceptively simple recipe, these roasted chickpeas serve up flavor and protein in equal measure.

Ingredients: 1 can (15.5 oz) chickpeas, rinsed and drained


2 tablespoons olive oil


1 tablespoon grated parmesan cheese


1 teaspoon garlic salt


1/2 teaspoon black pepper

How to prepare: Full recipe here


Serving Size: 1/4 recipe


Protein: 6g


Calories: 153


Sugar: 0g

Peanut Butter Yogurt Dip and Apple Slices

200 calories or less Low fat (<30% of calories from fat) Gluten Free

Photo belongs to Skinny Mom


Super simple, super delicious. Low calorie and high protein make for the perfect snack when you need a pick me up (say, around 2:00 in the afternoon).

Ingredients: 3/4 cup plain non-fat Greek yogurt


1 tablespoon honey


1 tablespoon natural peanut butter


1 teaspoon vanilla extract


1/4 teaspoon cinnamon


5 apples, sliced

How to prepare: Full recipe here


Serving Size: 1 apple slice, 2 tablespoons dip


Protein: 4g


Calories: 136


Sugar: 21g

Peach

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


These Georgia beauties are a great source of dietary fiber and a treasure trove of minerals, including calcium, magnesium, iron, potassium, zinc, copper, and more.


Serving Size: 1 medium peach


Protein: 2g


Calories: 68


Sugar: 15g

Peanuts

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free


Get your peanuts here! Delicious, crunchy peanuts are a great source of antioxidants, are rich in energy, and help balance your cholesterol.


Serving Size: 1 oz (~28 peanuts)


Protein: 7g


Calories: 160


Sugar: 1g

Pear

200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Pears are densely packed with nutrients – in fact, one pear contains up to 11% of our daily recommended intake of Vitamin C, and nearly 10% of our recommended intake of copper. Not to mention all the fiber.


Serving Size: 1 medium pear


Protein: 1g


Calories: 101


Sugar: 17g

Pecans

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free


Whether you’re running a half-marathon or taking five conference calls in a row, energy-rich pecans can help you power through.


Serving Size: 1 oz (~16 pecans)


Protein: 3g


Calories: 196


Sugar: 1g

Pineapple

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


This sweet Hawaiian fruit contains a bounty of vitamins, minerals, and dietary fiber, and has been known to boost the immune system, aid in cellular health, and even prevent certain forms of cancer.


Serving Size: 1 cup (chunks)


Protein: 1g


Calories: 74


Sugar: 14g

Pipcorn Sea Salt

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free


Pipcorn is a non-GMO, gluten free and whole grain snack that’s low in calories and high in taste. The all natural sea salts enhances the mini popcorn’s naturally rich flavor.


Serving Size: 1 oz (1 bag = 4.5 oz)


Protein: 3g


Calories: 120


Sugar: 1g

Plum

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


These fiber-filled, low calorie snacks are packed with Vitamins A and C, aid in digestion, and protect your heart with 118 mg of potassium.


Serving Size: 1 plum


Protein: 0g


Calories: 30


Sugar: 7g

Pomegranate

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free


Pomegranates are filled with protein, fiber, folate, potassium, and other vitamins and minerals. They’re also anti-inflammatory, may lower blood pressure, and have been shown to fight certain types of cancers. Oh… and they’re delicious.


Serving Size: 1/2 cup


Protein: 1.5g


Calories: 72


Sugar: 12g

Popcorn w/ Nutritional Yeast

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Nut Free


Popcorn packs a heart-healthy dose of fiber, and more antioxidants than most fruits and vegetables. Plus, popcorn is the only snack that’s 100% unprocessed whole grain. Nutritional yeast adds a nutty or cheesy flavor… without the saturated fat of melted butter.

Ingredients: 2 cups air-popped popcorn topped with 2 tablespoons nutritional yeast


Serving Size: 2 cups


Protein: 8g


Calories: 102


Sugar: 0g

Popcorn with Sunflower Seeds and Raisins Mixed

200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Nut Free


Sunflower seeds not only provide a nutty taste and texture, but deliver a host of essential vitamins and minerals, including Vitamins E and B, calcium, iron, and protein. Add them to whole grain popcorn for a deceptively delicious treat.

Ingredients: 1 small box (1.5 oz) seedless raisins


2 cup air-popped popcorn


2 tablespoons roasted sunflower seeds (shelled)


Serving Size: 1 cup


Protein: 3g


Calories: 140


Sugar: 13g

Popped Sorghum

Low fat (<30% of calories from fat) Less than 5g sugar Vegan Dairy Free Paleo Nut Free

Photo belongs to Ty Lettau via Flickr’s Creative Commons License


Sorghum is a whole grain packed with protein, iron, fiber, and tons of vitamins and minerals. According to Oldways Whole Grain Council, sorghum provides more benefits than other grains because of its edible hull. No part of the grain is too tough to eat, so we can eat it whole and get all the benefits. In popped form, sorghum tastes like mini popcorn, with a bit less crunch.

Ingredients:
1/4 cup sorghum grain


Seasonings (salt, pepper, turmeric, nutritional yeast, cinnamon, and so much more)

How to prepare: Full recipe here


Serving Size: 1 recipe


Protein: 1g


Calories: 45


Sugar: 0g

Radishes

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


These cool, refreshing vegetables aren’t just delicious – they have major health properties as well. Radishes have been shown to promote digestion, soothe sore throats, and even prevent viral infections (thanks to all the Vitamin C).


Serving Size: 1 cup


Protein: 1g


Calories: 19


Sugar: 2g

Raspberries

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Full of cancer-fighting antioxidants, raspberries are super healthy snack packed with fiber and energy.


Serving Size: 1 cup


Protein: 1g


Calories: 64


Sugar: 5g

RXBAR Chocolate Sea Salt

200 calories or less At Least 5g Protein At Least 10g Protein Gluten Free Dairy Free Paleo


This whole food protein bar has signature ingredients that you may have heard of – like egg whites, fruits, and nuts. They keep it simple – and simply delicious – with flavors like chocolate sea salt.


Serving Size: 1 bar


Protein: 12g


Calories: 200


Sugar: 12g

Savory Fries Made Of Roasted Beets

200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


Beets are low calorie and high in Vitamin C and folate – and when roasted with olive oil and spice, are utterly delicious. You’ll be wondering why you’d ever eat regular french fries again after munching on this savory snack.

Ingredients: 2 large red or golden beets


1 Tablespoon olive oil


1 teaspoon harissa spice


1/4 teaspoon cumin


salt and pepper


parsley, chopped (optional)


2 tablespoons of Parmesan sprinkles

How to prepare: Full recipe here


Serving Size: 1/4 recipe


Protein: 2g


Calories: 59


Sugar: 3g

Savory Oatmeal

At Least 10g Protein Less than 5g sugar Vegan Dairy Free Paleo

Photo belongs to My Darling Vegan


Oatmeal doesn’t need honey, maple syrup, or piles of sugar-dense fruit and fatty nuts to be delicious. This savory version has meaty mushrooms and hearty kale. Oatmeal has tons of essential nutrients, and it might even slow your digestion, keeping you fuller longer. This recipe is the perfect way to get more oatmeal in your life while keeping your sugar intake down.

Ingredients:
1 cup steel cut oats


2 cups vegetable broth


1/2 cup water


1 tablespoon coconut oil


1/2 white onion


3-4 cloves garlic, minced


2 cups shiitake chopped mushrooms


4 cups fresh chopped kale


1/4 cup pine nuts


salt and pepper to taste

How to prepare: Full recipe here


Serving Size: 1/4 recipe


Protein: 13g


Calories: 327


Sugar: 4g

Savory Parfait

At Least 10g Protein Less than 10g sugar Nut Free

Photo belongs to Robust Recipes


Break the mold of the sweet, fruit parfait and try something unexpected, savory, and satisfying. This layered Mediterranean-inspired creation is packed with protein and bold flavors to keep you satisfied.

Ingredients:
1/2 cup Greek yogurt


1/2 cup chopped spinach


1/2 diced tomatoes


1/4 cup black olives


2 tablespoons prepared hummus


1 ounce roasted, salted pumpkin seeds

How to prepare: Grab a mason jar, a mug, or even a wine glass. Layer spoonfuls of the first 4 ingredients until you run out. Dollop the hummus on top of the layers and sprinkle the whole thing with pumpkin seeds.


Serving Size: 1 recipe


Protein: 18g


Calories: 304


Sugar: 6g

Simple Plantain Chips and Guacamole

Gluten Free Vegan Dairy Free Paleo Nut Free


This healthier alternative to regular old chips and guac adds the sweet note of plantains to the creamy freshness of guacamole.

Ingredients: 2 green plantains


2 tablespoons coconut oil, melted


2 ripe avocados


1/2 lime


sea salt to taste

How to prepare: Full recipe here


Serving Size: 1/4 recipe


Protein: 3g


Calories: 289


Sugar: 14g

Simple Trail Mix

At Least 5g Protein Gluten Free Vegan Dairy Free

Ingredients: 1/4 cup almonds


1/4 cup peanuts


1/4 cup raisins


1/4 dark chocolate chips


Serving Size: 1/4 cup


Protein: 5g


Calories: 213


Sugar: 15g

Skinny Dipped Almonds – Dark Chocolate Cocoa

200 calories or less At Least 5g Protein Less than 10g sugar Gluten Free


These whole roasted almonds are “skinny dipped” in a thin layer of artisan dark chocolate and topped with a dusting of cocoa, espresso, or raspberry. The result is a balanced, sweet and savory treat that’s so delicious, it’s hard to believe that they contain just 70 calories and 2g of sugar per pack.


Serving Size: 1 bag (1.5 oz)


Protein: 7g


Calories: 230


Sugar: 6g

Skinny Greek Yogurt Chicken Salad

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free


This delicious dish provides a wallop of lean protein – 26 grams to be exact. Cucumber, grapes, and natural honey provide an irresistibly sweet crunch.

Ingredients: 11 ounces-1 pound chicken breast, cooked and shredded


1/4 cup craisins or other dried fruit


1/4 cup (1 stalk) celery, diced


1/4 cup red or white onion, diced


1/4 cup almonds, chopped (Blue Diamond Smokehouse Almonds are perfect!)


6 ounces (about 3/4 cup) plain Greek yogurt


1/2 teaspoon garlic powder


salt and pepper to taste

How to prepare: Full recipe here


Serving Size: 1/2 cup


Protein: 26g


Calories: 170


Sugar: 6g

Sliced Peaches and Ricotta over Ezekial Toast

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Nut Free


Ezekiel sprouted bread provides the healthy foundation of this delicious, filling snack. Packed with complex carbs, fiber, and protein.

Ingredients: 1 medium (2-1/2″” dia) (approx 4 per lb) peaches


1 slice sprouted bread


2 tablespoons low fat ricotta cheese

How to prepare: Toast bread and cover with ricotta cheese and sliced peaches


Serving Size: 1 slice


Protein: 8g


Calories: 143


Sugar: 11g

Smoothie Bowl

At Least 5g Protein Gluten Free Nut Free

Photo belongs to Andrea via Flickr’s Creative Commons License


Don’t have a blender? Don’t feel like running your blender? Don’t feel like cleaning your blender? These issues don’t have to stand between you and smoothie bliss when you can make a delightful smoothie bowl.

Ingredients:
1/4 cup plain lowfat yogurt


3 tablespoons orange juice (fresh squeezed or store bought)


1 mandarin peeled and segmented


1/4 blueberries (fresh or frozen)


1 ounce shelled and chopped pistachios

How to prepare: Stir the orange juice into the yogurt until the mixture has the texture of a thick smoothie. Add the mandarin segments and blueberries, and then sprinkle chopped pistachios on top.


Serving Size: 1 recipe


Protein: 9.5g


Calories: 231


Sugar: 17g

Snap Peas

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Cool and refreshing, these addicting veggie bites are full of Vitamin C, fiber, and essential minerals like Iron and manganese.


Serving Size: 1 cup


Protein: 2g


Calories: 35


Sugar: 3g

Somersaults Cinnamon

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Vegan Dairy Free Nut Free


Perfectly balanced to fuel active lifestyles, these bite-sized delights harness the power of sunflower seeds to provide 5 grams of protein per serving.


Serving Size: 1 bag (1 oz)


Protein: 5g


Calories: 150


Sugar: 3g

Steel Cut Oats with Almond Butter & Banana

Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Vegan Dairy Free


It doesn’t get easier than this. This low glycemic treat packs 6 grams of protein and will leave you full, satisfied, and firing on all cylinders.

Ingredients: 1/4 cup dry, steel cut oats


1/2 banana


1/2 tablespoon almond butter


Serving Size: 1 recipe


Protein: 6g


Calories: 251


Sugar: 9g

Strawberries, Goat Cheese, Multigrain Crackers

At Least 5g Protein Less than 10g sugar Gluten Free Nut Free


This tasty, well balanced snack has it all – fruit for fiber and vitamins, goat cheese for protein, and multigrain crackers for complex carbs.

Ingredients: 1/2 cup strawberries sliced


1 oz goat cheese


15 Crunchmaster’s Multi-Grain Crackers

How to prepare: Distribute the goat cheese evenly on each cracker and top with sliced strawberries.


Serving Size: 15 topped crackers


Protein: 8g


Calories: 230


Sugar: 6g

Sunflower Seeds

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free


Serving Size: 1 oz


Protein: 5g


Calories: 175


Sugar: 0g

Superfood Parfait

At Least 5g Protein

Photo belongs to Spidergirl47 via Flickr’s Creative Commons License


If you enjoy traditional, sweet parfaits, then you’ll love this superfood version. It packs all the comfort and delight of a classic parfait, but it incorporates anti-inflammatory turmeric and nutrient-dense amaranth. Best of all, this treat has no added sugar.

Ingredients:
2 tbsp raw amaranth (3/4 cup once popped)


1/2 cup coconut yogurt


1/4 cup coconut cream


1 large mango


Fresh turmeric


Fresh ginger


¼ teaspoon cinnamon

How to prepare: Full recipe here


Serving Size: 1/2 recipe


Protein: 9g


Calories: 287


Sugar: 29g

SuperSeedz Gourmet Pumpkin Seeds – Sea Salt

200 calories or less At Least 5g Protein Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Pumpkin seeds (or pepitas) have a rich, nutty flavor, and contain heart-healthy magnesium, omega 3s, and zinc for immune support.


Serving Size: 1 oz


Protein: 8g


Calories: 160


Sugar: 0g

Tahini Toast

200 calories or less At Least 5g Protein Less than 5g sugar Dairy Free Nut Free

Photo belongs to Vicky Cassidy via Flickr’s Creative Commons License


Like butter, tahini is golden, rich, and creamy, but tahini doesn’t have tons of saturated fat. In fact, it barely has any. One tablespoon of tahini has 1.1 grams of saturated fat. One tablespoon of butter has 7 grams of saturated fat. Build on this classic recipe to suit your taste. Add apricot jam and black sesame seeds for something sweet, or add sliced hard-boiled eggs and black pepper for a savory kick.

Ingredients:
1 slice of whole-wheat toast


1 tablespoon of tahini

How to prepare: Simply smooth tahini on the toast. Add your choice of toppings if desired.


Serving Size: 1 recipe


Protein: 6g


Calories: 166


Sugar: Around 1 gram, depending on your bread

That’s It Fruit Bar – Apple & Blueberry

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Nut Free


These incredibly simple, two ingredient bars are made from fruit and fruit… that’s it! The result is a delicious, energy-packed bar free from preservatives, GMOs, and added sugar.


Serving Size: 1 bar (1.2 oz)


Protein: 1g


Calories: 100


Sugar: 19g

Tuna Deviled Eggs

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


Tuna + eggs = protein! 7 grams of high quality protein in just 107 calories, to be exact.

Ingredients: 8 hard boiled eggs


3-4 tablespoons mayonnaise


1-2 tablespoons Greek yogurt or sour cream


1 teaspoon dijon mustard


1/2 teaspoon hot sauce or Sriracha


1/2 teaspoon garlic powder


1 teaspoon paprika


1/2 celery stalk, minced


1 small baby dill pickle, minced


1/2 (7 oz) can tuna


1 tablespoon fresh green onion and parsley, minced


salt, ground black pepper, to taste

How to prepare: Full recipe here


Serving Size: 1/2 egg


Protein: 7g


Calories: 107


Sugar: 0g

Turkey and Provolone Roll-up

200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


Simple and delicious, this lean, protein-filled snack will have you full and energized.

Ingredients: 3 slices low sodium smoked turkey slices


3 slice (1 oz) provolone cheese

How to prepare: Roll slice of cheese and slice of turkey together.


Serving Size: 1 roll


Protein: 11g


Calories: 118


Sugar: 0g

Vermont Smoke & Cure BBQ Beef Sticks

200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Nut Free


This mouth watering meat stick is made in small batches with meat that’s vegetarian fed and raised without antibiotics.


Serving Size: 1 stick (1 oz)


Protein: 7g


Calories: 90


Sugar: 1g

Walnuts

200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo


Walnuts aren’t just delicious, they also make you smart. Research shows that the neuroprotective compounds found in walnuts not only support brain health, but could also increase inferential reasoning in young adults.


Serving Size: 1 oz


Protein: 4g


Calories: 185


Sugar: 1g

Watermelon

200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free


Watermelon are packed with nutrients, including lycopene, which helps prevent artery hardening and helps block certain types of cancers.


Serving Size: 1 cup (cubed)


Protein: 1g


Calories: 46


Sugar: 10g

Whole Almonds

At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo


Raw almonds contain a bounty of healthy fats, fiber, protein, magnesium and vitamin E, and help regulate blood sugar and cholesterol levels.


Serving Size: 1/4 cup


Protein: 7.5g


Calories: 207


Sugar: 1.5g

Whole Wheat Mini Pita & Hummus

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Vegan Dairy Free Nut Free


Complex carbs, protein, and healthy fats make for an incredibly balanced, delicious snack to stave off hunger and keep you energized.

Ingredients: 1 Joseph’s whole wheat mini pita bread (29g)
2 tablespoons Sabra classic hummus


Serving Size: 1 mini pita w/hummus


Protein: 5g


Calories: 130


Sugar: 0g

Wonderful Pistachios – No Salt

200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo


This sodium free, flavor rich snack contains more potassium and fewer calories than any other nut – so get crackin!


Serving Size: 1/2 cup w/shells


Protein: 6g


Calories: 160


Sugar: 2g

Yes Bar – Black Sesame Sea Salt

At Least 5g Protein Less than 10g sugar Gluten Free Dairy Free Paleo


Made from 100% real foods like toasted sesame, hand harvested sea salt, Japanese Nori, and a hint of honey. Contains 5 grams of protein per bar


Serving Size: 1 bar (1.4 oz)


Protein: 5g


Calories: 220


Sugar: 7g

Zucchini Pizza Bites

200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Nut Free


The perfect healthy hors d’oeuvres, these easy to make pizza bites swap refined carbs for nutrient- and fiber-rich Zucchini.

Ingredients: 1 tablespoon olive oil


3 zucchini, cut into 1/4-inch thick rounds


Kosher salt and freshly ground black pepper, to taste


1/3 cup marinara sauce


1/2 cup finely grated mozzarella


1/4 cup pepperoni minis


1 tablespoon Italian seasoning

How to prepare: Full recipe here


Serving Size: 1/8 recipe


Protein: 4g


Calories: 68


Sugar: 2g


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