Nutrition is 70-80% of your results! We talked a few weeks ago in our Meal Prep Blog Post about prepping your meals for the week, mainly Lunches and Dinners.
But what about Snacks?
We believe in keeping your metabolism revving by constantly fueling your body. We coach our clients to consume food every 2-3 hours and to increase protein.
Here is a formula we follow for daily consumption of protein: 0.8 – 1.2 grams of protein per pound of ideal body weight as an ultimate goal.
If you are currently consuming 60-80 grams of protein per day and try to boost it to 140+ grams you will feel very full or even bloated. We recommend you increase it over a few weeks, so your body can adjust.
Here is a breakdown of what we are looking for when most people start out:
Female:
Breakfast: 20-30 grams of Protein
Snack: 10-15 grams of Protein
Lunch: 20-30 grams of Protein
Snack: 10-15 grams of Protein
Dinner: 20-30 grams of Protein
Option Snack: 10-15 grams of Protein
Totals: 90-135 grams of Protein
Male:
Breakfast: 30-40 grams of Protein
Snack: 20-25 grams of Protein
Lunch: 30-40 grams of Protein
Snack: 20-25 grams of Protein
Dinner: 30-40 grams of Protein
Option Snack: 20-25 grams of Protein
Totals: 150-195 grams of Protein
*We can customize this for each individual based on your goals, current fitness level, etc. and will adjust these numbers based on your individual goals and what is working best for you.
Next I want to share some ideas on how to get protein into your snacks!
Here are some of our personal go to snack items:
Yogurt
I am addicted to Chobani’s Coconut Blended Low-Fat Greek Yogurt
150 Calories and 12 grams of Protein
Greek Yogurt is always the best option because it is higher in protein, just watch the sugar. They come in tons of flavors or you can purchase the bigger tub, portion out a serving add some granola and fruit or any topping that you like.
Also if you take plain greek yogurt and add a scoop or two of AdvoCare Choclate Muscle Gain protein powder it tastes really good! Just gotta stir it for a minute!
Cottage Cheese
This is more of personal preference and watch the sodium on Cottage Cheese. I like Horizon Brand.
120 Calories for ½ Cup and 13.1 grams of protein
Banana, Peanut Butter Wrap
I use LaTortilla Factory Brand (50 calories, 10 Carbs, 5g of protein) and 2 Tablespoons of Peanut Butter Co Peanut Butter (195 calories, 7 g of protein per 2 Tablespoons) and large banana
Take tortilla and lay it flat on counter, spread 2 tablespoons of peanut butter down the center, place banana on line of peanut butter and roll tortilla around banana. Depending on your energy output for that day you may only eat half of this yummy snack at a time. (Calories add up with peanut butter)
Turkey Jerky
We love Fresh Markets Brand of Turkey, Beef and Bison jerky! Lowest sodium we can find and straight up protein source! Just be careful you can devour the bag!
AdvoCare Snack Bar
One of my personal favorites is the AdvoCare Snack Bar. It is 140 calories for 12 grams of protein and tastes great!
You can order some HERE!
Protein Balls
This is one that can be very addicting! My buddy Brian gave me the recipe years ago and it is still a favorite. You take 3 Scoops of Muscle Gain Chocolate Protein Powder, 8 Table Spoons of ground flax seed, 2 Ripe bananas, 1 jar of Almond or Peanut butter
You mix this all in a large bowl with your clean hands, then roll the mixture into balls.
Here is the break down depending on the sizes:
Here is the ingredients and nutritional info:
Total Calories
3 Scoops of AdvoCare Muscle Gain Protein Powder (chocolate) 220
8 Tablespoons Flax Seed (seed) 360
2 Bananas 200
1 Jar Peanut Butter (Almond) 2800
Total 3580
If you make:
36 balls – 100 Cal. Per ball
30 balls – 120 Cal. Per ball
24 balls – 150 Cal. Per ball
Nutritional Info Per Recipe
Protein Carb Fat Fiber
Pro. Powder 46 7 2 1
Flax Seed 12 16 28 16
Peanut Butter 126 98 210 28
Banana 2 53 1 7
Totals 186 174 241 52
36 Balls 5.2 4.9 6.7 1.4
30 Balls 6.2 5.8 8.03 1.7
24 Balls 7.7 7.6 10 2.6
*You have been warned these are addicting and be careful the calories can add up!
Apple and Peanut Butter
This is an old classic just watch how much peanut butter you consume!
Tonnino’s Tuna
This is the best Tuna I have ever tasted out of a jar! It comes in several flavors! We like oregano and Jalapeno, you can even make a salad and add this to it for your protein source.
AdvoCare Muscle Gain Chocolate Protein Powder + Oatmeal + Water
Mix all ingredients based on your tastes, either use hot water or heat up in the microwave for just a few seconds.
This is Tony’s Daily Treat! He is always mixing this concoction up and it tastes like no bake cookies minus the sugar, :)!
Hope these ideas are helpful and enjoy!!!
