65 Macro Friendly Snacks

Snacks are notorious for being high in calories, fats, and carbohydrates. Making them hard to navigate while trying to stay within your macro budget. 

In this blog post, we will go through 65 macro-friendly snacks, covering their calories, macros, micronutrients (vitamins and minerals), and ingredients. 

The nutrition information was sourced using the USDA’s Food Data Center website along with Cronometer tracking tool!

Turkey roll-ups with pickles 

Turkey roll-ups with pickles are a great low-calorie, low-carbohydrate, and high-protein savory snack. Three slices of deli turkey at about 30 g weight and three pickle spears are one of my go-to at-home snack options.

Deli turkey	Three slices (30 g)
Pickle spears	Three

Calories	75
Protein	13 g
Fats	1 g
Carbohydrates	4 g
Fiber	1 g

Greek yogurt

Greek yogurt is an ideal macro friendly snack because it is low in sugar and fat and a great source of calcium and high-quality protein, making it a great snack that may support bone health and keep you full. Ideally you will want to purchase, reduced fat source of Greek yogurt.

Greek yogurt

One 5.3 oz container (150 g)

Calories	100
Protein	15 g
Fats	3 g
Carbohydrates	5 g
Fiber	0 g

Roasted Edamame 

Edamame is an immature soybean with a relatively high protein source, fiber, healthy fats, and antioxidants. It makes the perfect crunchy, heart-healthy, high-protein, macro-friendly snack when dried and roasted.

Roasted Edamame

1 oz (28 g)

Calories	132
Protein	11 g
Fats	4 g
Carbohydrates	6 g
Fiber	8 g

String Cheese

Low-fat string cheese is the perfect macro friendly snack because it is about 90 cal and 7 g of protein. In addition string cheese is an excellent source of calcium!

String cheese

1 oz (28 g)

Calories	87
Protein	7 g
Fats	6 g
Carbohydrates	2 g
Fiber	0 g

Fruit

Fruit is nature’s perfect macro-friendly snack. A fruit-rich diet provides you with nutrients like potassium, dietary fiber, and vitamin C. Also, fresh fruits contain a good amount of water which can help keep you hydrated. 

One piece of fruit

NA

Calories	70-120
Protein	0 g
Fats	0 g
Carbohydrates	~25 g
Fiber	~4 g

Fruit cups 

Fruit cups or canned fruit are a macro-friendly snack because they can be preserved for longer than fresh fruit. Stocking up on them ensures you get the benefits of fresh fruit without wasting any.

Fruit cup mixed in water

One 5 oz container (~130 g)

Calories	25
Protein	0 g
Fats	0 g
Carbohydrates	7 g
Fiber	1 g

Popcorn 

Air-popped popcorn is a great macro-friendly snack that is low-calorie and high volume. For one serving or about 3 cups worth, you consume less than 100 cal and get 4 g of fiber. Not only is it a low-calorie, high-volume high-fiber snack option, but popcorn is a good source of antioxidants and zinc.

Air-popped popcorn

3 cups (24g)

Calories	93
Protein	3 g
Fats	1 g
Carbohydrates	19 g
Fiber	4 g

Rice cakes

Rice cakes are a great crunchy alternative to potato chips making them an ideal macro friendly snack. Being that they are minimally processed and relatively low in sodium (compared to chips). Plain rice cakes offer little to no other significant nutritional value besides carbohydrates.

Rice cakes

3 (27g)

Calories	103
Protein	2 g
Fats	1 g
Carbohydrates	22 g
Fiber	1 g

Yasso Bars 

Yasso bars are Greek yogurt ice cream bars, and one serving, which is 100 cal has 6 g of protein and provides 111 mg of calcium.

Yasso Bar

One Bar (62 g)

Calories	100
Protein	6 g
Fats	2 g
Carbohydrates	16 g
Fiber	0 g

Sugar-free jello with whipped cream 

Sugar-free Jell-O-topped whipped cream is a low-calorie, macro friendly snack that is perfect for when you are dieting and have a sweet tooth.

Sugar-free Jello	One container (89 g)
Whipped cream	5 g

Calories	14
Protein	1 g
Fats	0 g
Carbohydrates	1 g
Fiber	0 g

Chocolate Pudding, Sugar-Free Fat-Free with whipped cream

Sugar-free, fat-free pudding is a great low-calorie sweet treat that you can enjoy especially if you’re running low on macros at the end of the day. At around 60 cal, 3 g of protein and a decent source of vitamin D calcium and vitamin B2. I like to add some fat-free whipped cream to the top.

Sugar-Free Fat-Free Chocolate Pudding	One serving
Whipped cream	5 g

Calories	57
Protein	3 g
Fats	.5 g
Carbohydrates	10 g
Fiber	0 g

Bear Bites 

The first two ingredients listed (Meaning the highest concentration) are 100% whole-grain flour and 100% whole-grain gram flour. This indicates that this product most likely contains a higher nutrient volume due to its ingredients. These things are super tasty at 120 calories and 5 g of protein! 

Kodiak Bear Bites

About 15 cookies (30 g)

Calories	120
Protein	5 g
Fats	4 g
Carbohydrates	17 g
Fiber	2 g

Salmon & cucumber slices

Canned salmon is high in omega 3 fatty acids, vitamin D, vitamin E, calcium selenium, and phosphorus adding it to the top of cucumbers which are high in vitamin K, making this a great low-calorie, high protein, nutrient-packed snack. 

Salmon	2 oz (57 g
Sliced cucumber	6 slices (45 g)

Calories	130
Protein	15 g
Fats	7 g
Carbohydrates	2 g
Fiber	1 g

Hard-boiled eggs

Eggs are a good source of riboflavin, choline, and vitamin D phosphorus selenium. In addition to having 7 grams of protein and 5 g of fat for roughly 70 calories, hard-boiled eggs are always a good go-to snack.

Hard-boiled eggs

2 whole (100 g)

Calories	136
Protein	12 g
Fats	9 g
Carbohydrates	1 g
Fiber	0 g

Epic meat bar 

Epic meat bars offer a variety of animal-sourced proteins making them a great macro friendly snack option. Some animal based proteins offered include bison, chicken venison, and beef lamb, to name a few. While they are a low-calorie, high-protein snack option, they have on average, about 500 mg of sodium and would be considered processed meat. 

Chicken Sriracha Epic Bar

One Bar

Calories	100
Protein	11 g
Fats	5 g
Carbohydrates	3 g
Fiber	2 g

Beef Jerky 

Beef jerky can be a good source of protein at a low level of calories, making it a macro-friendly snack. However, be careful when selecting brands and how often you consume beef jerky. Some brands tend to be higher in sodium and the World Health Organization has warned that consumption of processed red meats has been linked to colorectal cancer.

A few things that I look for when buying beef jerky

• Less than 500 mg of sodium
• No MSG and nitrates or preservatives

Strive Hickory seasoned

1 oz (28 g)

Calories	90
Protein	16 g
Fats	3 g
Carbohydrates	6 g
Fiber	2 g

Beef jerky is great because it is portable and easy to eat. If you are looking for more packable snacks read the travel food list for more ideas.

Hummus with sliced veggie 

Hummus is a great source of fiber, phosphorus, calcium, and iron. It offers a great dipping option for sliced cucumbers bell peppers and baby carrots. This snack is a great way for you to increase your total vegetable, fiber, and micronutrient intake.

Hummus	One 5.3 oz container (150 g)
Sliced cucumber	1/2 cup (52 g)
Sliced red bell pepper	1/2 cup (46 g)
Baby carrots	1/2 cup (113 g)

Calories	129
Protein	4 g
Fats	4 g
Carbohydrates	19 g
Fiber	7 g

Fiber one bars 

On average Americans consume 10 to 15 g of fiber per day. That is less than half of the recommended fiber intake of 25 g for women and 38 g for men. Although getting fiber through whole foods is preferable, consuming one Fiber One bar provides almost 37% of your recommended daily fiber intake. 

FiberOne Bar

Brownie Cinnamon coffee cake Lemon cake

Calories	70
Protein	2 g
Fats	3 g
Carbohydrates	17 g
Fiber	6 g

Dried fruit 

Dried fruit especially dates are a great source of quick energy in the form of carbohydrates and fiber Plus they are a good source of copper and potassium making them a great portable macro friendly snack for hiking.

Dates

~7 dates (40g)

Calories	120
Protein	1 g
Fats	0 g
Carbohydrates	31 g
Fiber	3 g

Greek yogurt and fruit cup 

Greek yogurt provides a great source of calcium and high-quality protein by adding an additional fruit cup you will benefit from adding a nutrient-dense carbohydrate making this a high protein and carbohydrate macro friendly snack.

Dannon Triple Zero vanilla greek yogurt	One 5.3 oz container (150 g)
Del monte yellow peaches	One container

Calories	141
Protein	16 g
Fats	0 g
Carbohydrates	21 g
Fiber	7 g

Cottage cheese with a fruit cup 

Cottage cheese is a great source of protein at 26 grams per cup. (Super macro friendly snack) In that same serving size, cottage cheese provides an excellent source of B vitamins, vitamin A, calcium, magnesium, and iodine. By adding a fruit cup, you are getting a well-balanced snack that has fiber, protein, fat, and carbohydrate. 

Cottage cheese 2%	5 oz (150 g)
Fruit cup mixed in water	1 container (103 g)

Calories	145
Protein	15 g
Fats	3 g
Carbohydrates	14 g
Fiber	2 g

Turkey roll-up with sliced cheese 

Turkey provides a low-calorie high protein macro friendly option. One thing to take into consideration is looking for deli turkey is a no nitrates and low sodium option. Adding a slice of Swiss cheese provides you with a source of dairy which may increase your overall calcium intake. Making this a great go-to macro-friendly snack.

Deli turkey	Three slices (81 g)
Swiss cheese	One slice (32 g)

Calories	145
Protein	18 g
Fats	7 g
Carbohydrates	1 g
Fiber	1 g

Greek yogurt with honey and banana

Non-fat Greek yogurt Is a high protein low calorie macro friendly snack, by adding honey and banana slices not only will you be full, but will have a nice little energy boost. This snack has 128 mg of calcium, and 356 mg of potassium, and is a good source of vitamin C and some B vitamins. 

Greek yogurt	4 oz (100 g)
Banana	1/2 medium (60 g)
Honey	1 tsp (7 g)

Calories	145
Protein	10 g
Fats	2 g
Carbohydrates	22 g
Fiber	2 g

Think! Protein + 150 calorie

Think! Protein Plus 150-calorie protein bars are a great macro-friendly snack with 150 calories and 10 grams of protein.

Think! Bar

150-calorie Think! Protein Bar

Calories	150
Protein	10 g
Fats	5 g
Carbohydrates	20 g
Fiber	5 g

Rice cakes with chocolate PB2 powder and sliced strawberry 

By adding peanut butter powder PB2 (coco flavored) and sliced strawberries to two rice cakes you increase the fiber and protein content, of rice cakes alone, which will help manage hunger for a few hours. Plus this recipe is a great source of zinc, potassium, and vitamin C. 

Rice cakes	2
Peanut butter powder PB2	2 tbsp
Strawberries	4 large
Milk	1 tbsp

Calories	150
Protein	7 g
Fats	2 g
Carbohydrates	27 g
Fiber	2 g

Almond

One serving of almonds (28g) contains roughly 160 cal but provides you with 36% of your daily recommended allowance of vitamin E almost 20% of magnesium, based on a 2000-calorie diet, and is a great source of monounsaturated and polyunsaturated fats.

Almonds

1 oz (28g)

Calories	160
Protein	6 g
Fats	14 g
Carbohydrates	6 g
Fiber	4 g

Mixed nuts 

While tree nuts can be higher in calories and higher in fat, the vitamin and mineral composition should make them worthwhile. Kirkland mixed nuts contain cashews brazil nuts pecans and macadamia nuts. 

Mixed Nuts

1 oz (28 g)

Calories	160
Protein	6 g
Fats	14 g
Carbohydrates	6 g
Fiber	4 g

Some highlights of the micronutrient profiles of 1 serving of each tree nut. Based on the Food data from central USDA and a 2000-calorie diet.

CASHEWS 12% vitamin K, 5% potassium 20% magnesium

ALMONDS 36% vitamin E 20%, magnesium

BRAZIL NUTS 24% copper 8% vitamin E

PECANS high omega-six fatty acids 

MACADAMIA NUT good source of magnesium phosphorus and potassium.

Pistachios

Serving per serving pistachios is a lower calorie and fat content when compared to almonds and cashews. Pistachios are a great source of phosphorus, magnesium, copper, vitamin B, and Thiamine. 

Pistachios

1 oz (28 g)

Calories	158
Protein	6 g
Fats	13 g
Carbohydrates	8 g
Fiber	3 g

Proffee (Protein Coffee)

Adding protein to your coffee will not only give you a little pick me up from the caffeine but see that protein keeps you full, making Proffee an ideal snack for that mid-afternoon slump. 

Proffee

12 oz coffee with fair life protein shake

Calories	161
Protein	31 g
Fats	3 g
Carbohydrates	6 g
Fiber	1 g

Walnuts 

Walnuts are slightly higher in total fat but have 2.5 g of omega-3 fatty acids 45 mg magnesium 0.97 mg of manganese and almost 10% of your daily phosphorus requirements. Based on a 2000-calorie diet.

Walnuts

1 oz (28 g)

Calories	185
Protein	4 g
Fats	19 g
Carbohydrates	4 g
Fiber	2 g

Greek yogurt ranch with carrots and bell pepper 

Greek yogurt works well as a base, by adding 1 tablespoon of ranch seasoning you will get a creamy high protein low-calorie low-fat ranch dressing dip that goes great with baby carrots and red bell pepper slices. This combo is a good source of Vitamin A vitamin C vitamin K calcium potassium and iron.

Greek yogurt

1/2 cup (113 g)

Calories	170
Protein	13 g
Fats	2 g
Carbohydrates	5 g
Fiber	7 g

Air fry chicken nuggets 

Keeping a bag of Just Bare Lightly Breaded Chicken Breast Chunks from Costco is a quick snack that can be prepared ahead of time or whenever you are feeling hungry. At just 160 cal and 18 g of protein pairing, this with your favorite dipping sauce is a great afternoon snack. 

Just Bare Lightly Breaded Chicken Breast Chunks

3 oz (84 g)

Calories	160
Protein	18 g
Fats	6 g
Carbohydrates	9 g
Fiber	0 g

Boom Chicka Pop Popcorn Kettle Corn 

A little sweet and a little savory Boom Chicka Pop Popcorn Kettle Corn is a great high-fiber macro friendly snack that will keep you full!

Boom Chicka Pop

2 cups (28 g)

Calories	140
Protein	1 g
Fats	8 g
Carbohydrates	19 g
Fiber	8 g

FairLife protein shakes

If you’re short on protein FairLife protein shakes are a great low-calorie Whey Protein option. Being that they are ready to drink and at 150 cal for 30 g of protein, making it the perfect grab-and-go macro friendly snack.

FairLife protein shakes

1 bottle

Calories	150
Protein	30 g
Fats	2 g
Carbohydrates	4 g
Fiber	1 g

Currently, FairLife comes in Chocolate, Vanilla, Strawberry, and Salted caramel.

Roasted chickpeas 

Chickpeas are loaded with fiber and protein making them a standalone great snack. Either roasting them yourself or buying The Good bean Chickpeas with Sea Salt, these will satisfy any crunchy desire you might have!

Chickpeas

1.5 oz (42 g)

Calories	180
Protein	8 g
Fats	4 g
Carbohydrates	24 g
Fiber	8 g

No Cow Bar 

No Cow Bars are a dairy-free plant-based protein bar option for those that do not tolerate dairy. Made from pea and rice protein, at 190 calories 16 grams of fiber, and 22 grams of protein these bars are a great option for someone that is lactose intolerant but still wants the convenience of a portable high-protein snack.  

No Cow Bar

1 bar

Calories	190
Protein	22 g
Fats	5 g
Carbohydrates	22 g
Fiber	17 g

Celery and peanut butter with raisins 

This classic ants-on-a-log snack provides you with a low-calorie high-fiber crunch with celery, and peanut butter which is high in fat and moderate protein, plus raisins high in carbohydrates, fiber, and potassium. Giving you a snack that will bring back childhood memories and is sure to keep you satisfied for a few hours. 

Celery	2 stalks
Raisins	1 oz
Peanut Butter	1 tbsp

Calories	192
Protein	5 g
Fats	9 g
Carbohydrates	29 g
Fiber	4 g

Cottage cheese and blueberry 

Cottage cheese is a great source of protein at 26 grams per cup in that same serving size cottage cheese provides an excellent source of b vitamins, vitamin A, calcium, magnesium, and iodine. By adding a serving of blueberries which are high in vitamin C, and packed with antioxidants. Making this snack one of the most nutrient-dense on this list.  

Cottage cheese	5 oz (142 g)
Blueberries	1 cup (148 g)

Calories	190
Protein	22 g
Fats	5 g
Carbohydrates	25 g
Fiber	17 g

Chicken melts

Having a few emergency snacks that can be stored in your freezer will be a game-changer while trying to stick to your macros. The Chicken Melts from Costco are a decent snack. I say decent because, at 180 calories and 10 g of protein, these sandwiches only have 1 gram of fiber. By pairing them with some sliced veggies you can make this a well-balanced snack. 

Chicken Melts

1 serving

Calories	180
Protein	10 g
Fats	8 g
Carbohydrates	14 g
Fiber	1 g

Kind Bars

Kind Bars are a great source of vitamin E and magnesium. Seeing that they are made from nuts, dried fruit, and chocolate at 190 calories per serving. These bars are a little higher in fat but do offer about 8 grams of protein with 2-7 grams of fiber. 

Kind Bars

One bar

Calories	190
Protein	6 g
Fats	13 g
Carbohydrates	17 g
Fiber	3 g

P3 Portable Protein Pack

Portable protein packs are deli meat, tree nuts, and cheese. Add about 160 to 190 cal these are a great low carbohydrate, higher protein, higher fat snack. One thing I would be mindful of is the overall sodium content. The average sodium content of each is about 800 mg which is almost ½ of the recommended daily allowance for a healthy daily sodium intake. 

Portable protein packs

One container

Calories	170
Protein	11 g
Fats	19 g
Carbohydrates	17 g
Fiber	1 g

Sigge’s Vanilla Cinnamon Plant Based Coconut Blend Yogurt

If you do not do well with dairy but feel like you’re missing out on the benefits of Greek yogurt Sigge’s vanilla plant-based coconut blend yogurt is a great alternative. While it might not be as much protein as Greek yogurt still offers 10 g per serving.

Sigge’s plant-based

5.3 oz (150 g)

Calories	200
Protein	11 g
Fats	12g
Carbohydrates	13 g
Fiber	1 g

Apple and peanut butter

Apples are a good source of fiber, and vitamin C, and when you add peanut butter which also adds a moderate amount of protein and healthy fats in addition to some vitamin E niacin, and magnesium, you have yourself a great afternoon snack.

Apple	One Medium
Peanut butter	1 tbsp

Calories	191
Protein	4 g
Fats	9 g
Carbohydrates	29 g
Fiber	5 g

Make your own trail mix 

A quick and super satisfying making your own trail mix is the perfect hiking snack. By mixing one serving of Kirkland mixed nuts with 1 tablespoon of 80% dark chocolate chips you get a 250 cal snack that will keep you going on your hike.

Kirkland mixed nuts	1 oz (28 g)
Dark chocolate chips	1 tbsp (11 g)

Calories	250
Protein	4 g
Fats	20 g
Carbohydrates	17 g
Fiber	4 g

Chia pudding 

Chia seeds are an amazing source of omega-3 fatty acids magnesium, and a good source of calcium while also containing 5 g protein per 1 oz serving. By adding 1 cup of almond milk a scoop of Vega sport protein powder and some fresh strawberries do you have a high-protein vegan snack option?

Chia Seeds	One 5.3 oz container (150 g)
Almond milk	1 cup (240 g)
Vega sport protein powder	1 scoop (41 g)
Fresh strawberries	½ cup (76 g)

Calories	350
Protein	36 g
Fats	15 g
Carbohydrates	26 g
Fiber	13 g

PB & J

One of my favorite pre-workout snacks is a PB&J. By using whole-grain sprouted bread like Dave’s killer bread the snack is a good source of fiber and iron.

Dave’s Killer bread	2 slices (56 g)
Peanut butter	1 Tbsp (16 g)
Jelly	1 Tbsp (20 g)

Calories	292
Protein	10 g
Fats	11 g
Carbohydrates	43 g
Fiber	7 g

Tracking your macros can seem like and never-ending battle. Read more about the pros and cons of counting macros.

Protein balls

Protein balls are a combination of peanut butter protein powder oatmeal flaxseed and honey. Making them a great source of fiber, healthy fats, and protein! This Protein Balls recipe from allrecipes.com has 2 1/2 g of omega-3 fats, 20% RDAs of magnesium, 19% of vitamin K and 12% of iron.

Rolled oats	1 cup (156 g)
Peanut butter	1/2 cup (129 g)
Honey	1/3 cup (112 g)
Chocolate Chips	1/4 cup (65 g)
Flax Seed	2 tbsp (21 g)
Chia Seeds	2 tbsp (20 g)
Chocolate-flavored protein powder	1 tbsp (15 g)

Calories	231
Protein	7 g
Fats	7 g
Carbohydrates	27 g
Fiber	4 g

Almond butter banana honey toast

Almond butter banana honey toast is an excellent source of fiber, potassium, magnesium, and vitamin E. At about 240 cal and 34 g of carbohydrates, this snack is a perfect pre-workout option. 

Daves Killer Bread	1 slice (24 g)
Almond butter	1 Tbsp (16 g)
Banana	1/2 sliced (59 g)
Honey	1 tsp (7 g)

Calories	240
Protein	7 g
Fats	10 g
Carbohydrates	36 g
Fiber	5 g

PB & Jelly Smoothie 

I love smoothies! They are just so easy. The peanut butter and jelly smoothie is a great source of vitamin C, vitamin K, potassium, magnesium, and calcium. at about 276 cal 37 g of protein and 6 g of fiber this is the ideal snack if you are short on macros but need a good amount of protein.

Greek yogurt

One 5.3 oz container (150 g)

Calories	276
Protein	37 g
Fats	5 g
Carbohydrates	22 g
Fiber	7 g

If you haven’t tried the Strawberry Banana Smoothie recipe, it is one of my favorites! Check it out.  

Macro-friendly Bell pepper sandwich 

Bell peppers provide a great source of fiber, vitamin A and vitamin C. With the perfect crunchy texture, adding some cream cheese everything bagel seasoning and a few slices of low sodium sliced deli turkey. You have a savory crunchy snack that is loaded with protein! The bell pepper sandwich is keto-friendly as well! 

Greek yogurt

One 5.3 oz container (150 g)

Calories	250
Protein	23 g
Fats	11 g
Carbohydrates	22 g
Fiber	4 g

Cottage cheese pumpkin seed and cherry tomatoes 

Cottage cheese is a versatile ingredient. It is lower in fat than a majority of other cheeses while providing a significant amount of protein, calcium, magnesium, and iodine. By adding pumpkin seed, high in zinc potassium, vitamin E fiber, and healthy fats plus cherry tomato which is high in vitamin A, C, and fiber. You not only have a snack that meets your macros but you one that is packed with nutrients. 

Greek yogurt

One 5.3 oz container (150 g)

Calories	311
Protein	34 g
Fats	8 g
Carbohydrates	26 g
Fiber	7 g

Popcorn string cheese fruit

By combining popcorn string cheese and a piece of fruit the snack provides you with a great source of calcium, zinc, magnesium, and phosphorus, in addition to being high in fiber it is sure to keep you full until your next meal.

Greek yogurt

One 5.3 oz container (150 g)

Calories	250
Protein	10 g
Fats	7 g
Carbohydrates	41 g
Fiber	6 g

Boil eggs with clementines 

Pairing eggs with a serving of fruit like two clementines gives you an even distribution of macros and a macro-friendly snack.

Hard-boiled eggs	2 (100 g)
Clementines	2 (148 g)

Calories	225
Protein	14 g
Fats	11 g
Carbohydrates	19 g
Fiber	3 g

Roasted edamame with mixed nuts

By adding edamame that is dried and roasted to mix nuts, you have got yourself a high-protein trail mix that is high in fiber healthy fats, and rich antioxidants, vitamins, and minerals.

Roasted Edamame	1 oz (28 g)
Mix nuts	1 oz (28 g)

Calories	306
Protein	16 g
Fats	20 g
Carbohydrates	16 g
Fiber	9 g

Hummus with crackers 

Hummus is a great source of fiber calcium and iron while having 3 g of protein. Using a high fiber cracker, like blue diamond crackers, this snack will tide you over until your next meal.

Hummus	4 tbsp (62 g)
Almond crackers	19 crackers (30 g)

Calories	235
Protein	7 g
Fats	8 g
Carbohydrates	35 g
Fiber	5 g

Clif bar 

Are you going for a day hike? Pack a couple of Cliff bars with you as they are the perfect snack for providing you with a little bit of extra energy. While lower in protein but higher in carbohydrates and fiber bars these convenient bars are my go-to hiking snack.

Cliff Bar

One bar

Calories	250
Protein	10 g
Fats	6 g
Carbohydrates	43 g
Fiber	5 g

RX Bars 

RX Bars are a great alternative to traditional protein bars that typically use whey protein. Some people may have a hard time digesting whey protein because it is a form of dairy.  Made with only five ingredients, RX bars offer 5 g of fiber in addition to 12 g of protein which is ideal for managing your hunger. 

RX Bars

One Bar

Calories	210
Protein	12 g
Fats	8 g
Carbohydrates	23 g
Fiber	5 g

Protein One Bar 

If you have a sweet tooth, one protein bars are a great go-to. At roughly 200 cal and 20 g of protein these bars not only taste great but also give you a good macro bang for your buck.

One Protein Bar

One bar

Calories	220
Protein	21 g
Fats	8 g
Carbohydrates	23 g
Fiber	3 g

Greek yogurt granola and berries 

Greek yogurt offers a good source of calcium and a low-calorie protein option. By adding blueberries which are high in antioxidants and vitamin C, and granola which can provide fiber, this snack will tide you over until your next meal.

Greek yogurt	6 oz
Granola	1/3 cup (30 g)
Blueberries	1/2 cup (170 g)

Calories	248
Protein	22 g
Fats	34 g
Carbohydrates	35 g
Fiber	6 g

Protein sludge

Protein sludge is two scoops of protein powder mixed with minimal water providing you with a thicker consistency like putting. This snack is great because of its versatility and your ability to add ingredients like oatmeal or blueberries.

Protein Powder	1.5 scoops (47 g)
Milk	2 oz

Calories	194
Protein	37 g
Fats	2 g
Carbohydrates	7 g
Fiber	0 g

Protein sludge with oatmeal 

Protein Powder	1.5 scoops (47 g)
Milk	2 oz
Oatmeal	1/3 cup (27 g)

Calories	300
Protein	41 g
Fats	4 g
Carbohydrates	27 g
Fiber	3 g

Protein sludge with blueberries

Protein Powder	1.5 scoops (47 g)
Milk	2 oz
Blueberries	1/3 cup (75 g)

Calories	223
Protein	37 g
Fats	15 g
Carbohydrates	2 g
Fiber	1 g

Protein sludge with flaxseed & banana 

Protein Powder	1.5 scoops (47 g)
Milk	2 oz
Flax seed	2 tsp (7 g)
Banana	1 medium (118 g)

Calories	325
Protein	39 g
Fats	5 g
Carbohydrates	35 g
Fiber	5 g

Quaker squares cereal with FairLife 2% milk

Quaker Oatmeal Squares are low in saturated fat at only 1/2 g, with 5 g of fiber and 10 g of protein with some low-fat milk is a great snack that is sure to keep you full! 

Quaker Oatmeal Squares	1 cup (56 g)
FairLife 2% milk	1 cup

Calories	330
Protein	15 g
Fats	3 g
Carbohydrates	5 g
Fiber	0 g

Another great breakfast option is the Strawberry Peanut Butter Smoothie recipe.

Pb2 greek yogurt and apple 

Greek yogurt offers a flavorless creamy texture base. By adding PB2 Powdered peanut butter, you can have a higher protein lower-calorie peanut butter swap. Pair that with an apple and you’ve got yourself a super high protein snack that doesn’t break the calorie bank.

Greek yogurt	4 oz (80g)
PB2 Powder Peanut Butter	2 Tbsp (12 g)
Medium Apple	(182g)

Calories	225
Protein	17 g
Fats	4 g
Carbohydrates	34 g
Fiber	6 g