These are great snack ideas for our Rzone members to provide performance energy for workouts so you can maintain your effort when you exercise. These snacks are also ideal as in-between meals to keep you fueled throughout the day, besides your main meals of breakfast, lunch, and dinner.
1. **Greek Yogurt Parfait with Nuts and Berries**
- **Ingredients**:
- 1 cup plain Greek yogurt (about 20g protein)
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tbsp chia seeds or ground flaxseeds (for healthy fats)
- 1 oz mixed nuts (walnuts, almonds) or nut butter
- **Instructions**: Layer the Greek yogurt with berries, sprinkle chia seeds or ground flaxseeds, and top with nuts or a swirl of nut butter.
- **Protein**: ~22g
- **Sugar**: ~10-12g (depending on the berries)
- **Why It's Great**: Provides a balanced mix of protein, healthy fats, and carbs to keep you energized for workouts or as a filling snack between meals.
2. **Greek Yogurt Smoothie with Almond Butter and Banana**
- **Ingredients**:
- 1 cup plain Greek yogurt (about 20g protein)
- 1/2 medium banana (sliced)
- 1 tbsp almond butter (healthy fats)
- 1/4 cup unsweetened almond milk or water
- 1 tsp chia seeds or ground flaxseeds (optional for extra healthy fats)
- **Instructions**: Blend all ingredients until smooth. Adjust the thickness by adding more liquid if needed.
- **Protein**: ~22g
- **Sugar**: ~10-12g (from the banana)
- **Why It's Great**: Smoothies are a quick and convenient option for a pre- or post-workout snack, providing quick digesting protein and energy.
3. **Greek Yogurt Dip with Apple Slices and Walnuts**
- **Ingredients**:
- 1 cup plain Greek yogurt (about 20g protein)
- 1 medium apple (sliced)
- 1 oz walnuts (healthy fats)
- 1 tsp cinnamon (optional for extra flavor)
- **Instructions**: Mix the Greek yogurt with a dash of cinnamon, then serve as a dip with apple slices and walnuts on the side.
- **Protein**: ~22g
- **Sugar**: ~12-14g (from the apple)
- **Why It's Great**: This snack combines protein and fiber to keep you full and energized, perfect for a mid-afternoon boost.
4. **Greek Yogurt with Cottage Cheese, Blueberries, and Almonds**
- **Ingredients**:
- 1/2 cup plain Greek yogurt (about 10g protein)
- 1/2 cup low-fat cottage cheese (about 12g protein)
- 1/2 cup fresh blueberries
- 1 tbsp sliced almonds (healthy fats)
- 1 tsp honey (optional, but keep minimal to control sugar)
- **Instructions**: Mix Greek yogurt and cottage cheese in a bowl. Top with blueberries and sliced almonds, and drizzle a small amount of honey if desired.
- **Protein**: ~22g
- **Sugar**: ~10-13g (including honey, if used sparingly)
- **Why It's Great**: A great combination of protein, healthy fats, and antioxidants to help muscle recovery and keep your metabolism active between meals.
5. **Greek Yogurt and Peanut Butter Protein Balls**
- **Ingredients**:
- 1 cup plain Greek yogurt (about 20g protein)
- 2 tbsp natural peanut butter (healthy fats)
- 1/2 cup rolled oats
- 1/4 cup protein powder (optional for extra protein)
- 1/4 cup mixed berries or diced apple (for sweetness)
- **Instructions**: Mix all ingredients in a bowl until they form a thick dough. Roll into small balls and refrigerate for at least 30 minutes. These can be eaten chilled.
- **Protein**: ~25-30g (depending on the protein powder)
- **Sugar**: ~10-14g (from fruits)
- **Why It's Great**: These protein balls are easy to grab on the go, providing a perfect mix of protein and healthy fats for sustained energy and satiety.
6. **Greek Yogurt with Avocado and Pineapple Chunks**
- **Ingredients**:
- 1 cup plain Greek yogurt (about 20g protein)
- 1/2 medium avocado (healthy fats)
- 1/4 cup fresh pineapple chunks
- 1 tsp chia seeds or ground flaxseeds (optional for extra healthy fats)
- **Instructions**: Mash the avocado and mix it into the Greek yogurt. Top with pineapple chunks and sprinkle with chia seeds or flaxseeds for an added boost of healthy fats.
- **Protein**: ~22g
- **Sugar**: ~12-14g (from pineapple)
- **Why It's Great**: A creamy and tropical snack that delivers protein, healthy fats, and a hint of natural sweetness to keep you energized.
7. **Greek Yogurt and Protein-Packed Trail Mix**
- **Ingredients**:
- 1 cup plain Greek yogurt (about 20g protein)
- 1/4 cup trail mix (choose a mix with nuts, seeds, and a small amount of dried fruit, avoiding added sugars)
- 1 tsp honey (optional for a bit of sweetness)
- **Instructions**: Mix the Greek yogurt with the trail mix and drizzle with a little honey if desired.
- **Protein**: ~24-26g
- **Sugar**: ~10-14g (depending on dried fruit in trail mix)
- **Why It's Great**: This is a satisfying and crunchy snack that balances protein with healthy fats, ideal for maintaining energy levels before or after workouts.
These snacks are perfect for keeping you fueled, strong, and ready for every workout session at Rzone Fitness!
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