Snack Recipes Packed with Macronutrients

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Macronutrients are the essential nutrients that our bodies need in larger quantities to function optimally. These include carbohydrates, proteins, and fats. Most will usually be higher in protein with a moderate amount of carbs and fat. On the other hand, snacking, when done right, can play a pivotal role in maintaining a balanced diet.

How much of each macronutrient do you need?

Each macronutrient has unique benefits, and should make up a certain ratio of your plate at each meal. For healthy adults, the USDA recommends a diet with:

  • 45 to 65 percent of daily calories from carbohydrates
  • 10 to 35 percent from protein
  • 20 to 35 percent from fat

Macro-Friendly Snacks for Weight Loss:

Carrots and hummus:

Carrot sticks and hummus are celebrated as a dynamic duo when it comes to nutritious snacking. Carrots, rich in fibre, with an array of essential nutrients provide a satisfying crunch that compliments the smooth, protein-packed goodness of hummus. This dynamic duo fuels the body with the energy it craves, making it an all-timefavourite when it comes to quick and easy, healthy macro-friendly snacks.

Ingredients:

  • 150g Carrots
  • 400g Roasted Chickpeas
  • 10g Garlic
  • 10ml Lemon Juice
  • 0.5g Cumin
  • 1 Dash of Salt

Method:

  • Begin by meticulously peeling and finely chopping the carrots.
  • Combine the chickpeas, fresh garlic, zesty lemon juice, ground cumin and dash of sea salt in a high speed blender or food processor.
  • Blitz the ingredients until you attain a harmonious and creamy texture.
  • Serve the hummus with the previously prepared carrots.

Carbohydrates 17.3g Protein 5g Fats 1.6g Calories 104

Serves 8

Pumpkin Spice Chickpeas:

Crispy chickpeas are great on the go since they don’t require refrigeration or utensils.

Ingredients:

  • 1 cans (15-oz) chickpeas, rinsed and drained
  • 1 tbsp. olive oil
  • 2 tsp. maple syrup
  • ½ tsp. pumpkin pie spice
  • ¼ tsp. salt

Preparation:

  • Heat oven to 400° and line a baking sheet with parchment paper.
  • Place chickpeas on baking sheet, drizzle with oil and syrup, then season with pumpkin pie spice and salt. Toss to coat.
  • Roast 30 to 35 minutes, tossing after 15 minutes, until crispy and golden brown.
  • Cool completely before serving.

Nutrition per Serving:

176 calories, 7 g fat (1 g saturated), 22 g carbs, 9 g sugar, 6 g fiber, 7 g protein.

Serves: 3

Greek yoghurt with stewed apples:

This delightful pairing brings together the richness of Greek yoghurt, packed with protein and probiotics with the sweetness of fibre-rich stewed apples.

Ingredients:

  • 10g Dried Figs
  • 50g Apples
  • 170g Plain Non-Fat 0% Greek Yoghurt
  • 1g Cinnamon
  • 10g Date
  • 1 tsp. Nutmeg

Method:

  • Core and roughly chop apples into 5cm size cubes.
  • Add apple, water, species, dates and figs into a large saucepan.
  • Heat the apple mixture, leaving the lid on the saucepan so the apples are being steamed by the water in the bottom of the pan.
  • Simmer for 15 minutes, mixing regularly to prevent burning. If needed, add additional water to maintain the desired texture.
  • Spoon the spiced stewed apples over Greek yoghurt.
  • For something different you can also stew the apples in an air fryer for a tender and soft result.

Carbohydrates 29.77g Protein 17.37g Fats 1.35g Calories 201

Serves 1

Banana Protein Muffins:

Banana Protein Muffins are moist, fluffy, and naturally sweetened. With 10 grams of protein, these muffins make a delicious, healthy breakfast or snack option!

Ingredients:

  • 2 large overripe bananas mashed 3/4 cup
  • 1 large egg
  • 1/4 cup maple syrup or honey
  • 1/4 cup smooth peanut butter warmed up
  • 1 tsp. pure vanilla extract
  • 1 tsp. cinnamon
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 3/4 cup whey protein powder plain
  • 3/4 cup almond flour
  • 1/4 cup oat flour
  • 1 cup fresh strawberries chopped into tiny pieces + a few berries for garnish
  • 1/4 cup mini chocolate chips + 1 tbsp. for garnish
  • Cooking spray I use Misto

Instructions:

  • Preheat oven to 350 degrees F. Line 12 muffin tin with parchment paper muffin liners and spray with cooking spray. Set aside. In a large bowl, add bananas and mash with a fork.
  • Add egg, maple syrup, peanut butter, vanilla extract, cinnamon, baking powder, baking soda and protein powder. Whisk very well until combined and no lumps.
  • Add almond flour and oat flour (make sure to level the top with a knife and do not pack) and stir with spatula until well mixed.
  • Garnish with strawberries and chocolate chips, stir a few times until just incorporated.
  • Using an ice cream scoop, divide batter between 12 openings of previously prepared muffin tin, about 3/4 full per each.
  • Add strawberries and chocolate chips on top, and bake for 22 minutes or until toothpick inserted in the center comes out clean. Don’t over bake.
  • Remove from the oven, let cool for 15 minutes and enjoy.

Nutrition:

Serving: 1 muffin
Calories: 178kcal, Carbohydrates: 18g Protein: 10g Fat: 8g

Source: https://ifoodreal.com/whole-wheat-strawberry-banana-protein-muffins/

Chocolate Almond Butter Crispy Rice Treats:

Ingredients:

  • ½ cup almond butter
  • ½ cup honey
  • 2 tablespoons hemp seeds
  • 2 teaspoons vanilla extract
  • 3 cups crispy rice cereal
  • 1 teaspoon coconut oil
  • 1 cup dark chocolate
  • ¼ teaspoon coarse sea salt

Instructions:

  • Begin the recipe by lining an 8×8-inch square baking dish with parchment paper and set aside.
  • In a medium bowl, add the ½ cup almond butter and place into the microwave for 10 to 15 seconds to soften. Add the ½ cup honey, 2 tablespoons hemp seeds, 2 teaspoons vanilla extract, and stir.
  • Add the 3 cups crispy rice cereal and stir until evenly distributed. Press into the bottom of the prepared pan and use a spoon to spread evenly.
  • In a separate small bowl or pitcher, add 1 teaspoon coconut oil 1 cup and dark chocolate. Place into the microwave to melt, stopping to stir every 30 seconds until smooth.
  • Spread evenly over the crispy rice treats and top with ¼ teaspoon coarse sea salt.
  • Place into the freezer for 20 minutes or until the dark chocolate has set. Cut into squares and enjoy!

Nutrition:

Carbohydrates: 25g, Protein: 5g, Fat: 13g

Egg Bites:

These quick & easy egg bites are the perfect for snack time. Make them in 35 minutes, and store them in the fridge for the busy work week, or freeze and reheat.

Ingredients:

  • 6 large eggs
  • 1 1/4 cup whole milk, full-fat cottage cheese (full fat 4%) See note!
  • 1 1/4 cup shredded cheese- gruyere, cheddar, mozzarella, pepper jack, etc.
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 roasted bell pepper, sliced or diced (from a jar, or sub-canned green chilies, drained)
  • 1/4– 1/2 cup fresh basil, ribbons (or sub cilantro or dill)
  • optional: 6-12 cherry tomatoes, cut in half
  • Optional: 3 tablespoons parmesan

Instructions:

  • Preheat oven to 300F. Place a pan of water 1/4 inch deep, on the lower rack to create steam.
  • Grease a standard, non-stick muffin tin with olive oil. If not using non-stick, use muffin liners.
  • Place the eggs, cottage cheese, shredded cheese, salt and pepper in a blender and blend until silky smooth.
  • Pour and divide the batter into the greased muffin tins-to about 3/4 full.
  • Add the roasted pepper and basil to the top, stirring some down a bit. Top with a cherry tomato and sprinkle lightly with parmesan cheese.
  • Place the egg bites on the middle rack (over the pan with water) and bake until the egg bites are set and golden, 20-30 minutes. Be doubly sure the center ones are set– they usually take 1-2 minutes longer than the ones on the edges.
  • Let cool 5- 10 minutes; loosen the edges with a knife, and carefully scoop them out with a spoon.
  • These will keep up to 4 days in the fridge or can be frozen and reheated.

Source: https://www.feastingathome.com/egg-bites/

Note: There’s no need to get overwhelmed or overhaul your entire diet. Start with one meal a day and see how you feel, and you can build from there.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.Original Article