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Macro Friendly Snacks apple and peanut butter, greek yogurt and fruit, peanut butter and jelly

65 Macro Friendly Snacks

By / February 1, 2023

Whether you are trying to lose weight, gain muscle, or just want to make sure you are meeting all of your nutritional requirements. Counting macros (protein, fats, and carbs) is an effective way to you hit your health and fitness goals.

Sometimes it can be difficult to find foods that won’t blow your macros out of the water, specifically 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 different macro-friendly snacks covering their calories, macros, micronutrients (vitamins and minerals), and ingredients. All of the nutrition information was sourced using the USDA’s Food Data Center website.

To make this list a little more manageable, I have grouped snacks based on calories, less than 100 to 140 calories, 140 to 200 calories, and 200 to 300 plus calories. You can jump to the section you need most by clicking one of the following links:

100 – 140 calories macro friendly snacks

140 – 200 calories macro friendly snacks

200 – 300 plus calories macro-friendly snack

Table of Contents

Turkey Roll-ups with pickles 

Turkey roll-ups with pickles. Ingredients Three slices of deli turkey (30 g) Three pickle spears Calorie and macros for one serving turkey roll-ups with pickles Calories 75, Protein 13 g, Fats 1 g, Carbohydrates 4 g, Fiber 1 g. Macro Friendly Snack.

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.

Ingredients

  • Three slices of deli turkey (30 g)
  • Three pickle spears

Calorie and macros for one serving of turkey roll-ups with pickles

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

Greek yogurt

One 5.3 oz container (150 g) Dannon Triple Zero: One 5.3 oz container (150 g) Dannon Triple Zero Greek yogurt Calories 110 Protein 16 g Fats 0 g Carbohydrates 14 g Fiber 6 g Two good: One 5.3 oz container (150 g) Two good Calories 80 Protein 12 g Fats 2 g Carbohydrates 3 g Fiber 0 g Fage 2%. Calories 100, Protein 15 g, Fats 3 g, Carbohydrates 5 g, Fiber 0 g

Greek yogurt 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. 

Below are a few of my favorites.

Fage 2%

One 5.3 oz container (150 g) Fage 2%:

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

Dannon Triple Zero:

One 5.3 oz container (150 g) Dannon Triple Zero Greek yogurt

  • Calories 110
  • Protein 16 g
  • Fats 0 g
  • Carbohydrates 14 g
  • Fiber 6 g

Two good: 

One 5.3 oz container (150 g) Two good

  • Calories 80
  • Protein 12 g
  • Fats 2 g
  • Carbohydrates 3 g
  • Fiber 0 g

Roasted Edamame 

edamame -Ingredients Roasted Edamame 1 oz (28 g) Calorie and macros for one serving of roasted edamame Calories 132 Protein 11 g Fats 4 g Carbohydrates 6 g Fiber 8 g

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.

Ingredients

  • Roasted Edamame 1 oz (28 g)

Calorie and macros for one serving of roasted edamame

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

String Cheese

String cheese Ingredients, One string cheese 1 oz (28 g) Calorie and macros for one serving of string cheese Calories 87 Protein 7 g Fats 6 g Carbohydrates 2 g Fiber 0 g

String cheese at about 90 cal and 7 g of protein, string cheese is an excellent source of calcium!

Ingredients:

  • One string cheese 1 oz (28 g)

Calorie and macros for one serving of string cheese

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

Fruit

Ingredients One piece of fruit Calorie and macros average for one piece fruit Calories 70-120 Protein 0 g Fats 0 g Carbohydrates 25 g Fiber 4 g

Fruit is nature’s perfect little 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. 

Ingredients:

  • One piece of fruit

Calorie and macros average for one piece of fruit

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

Fruit cups 

Snack Fruit cups Ingredients: One container fruit cup mixed in water Calorie and macros for recipe one container fruit cup mixed in water Calories 25 Protein 0 g Fats 0 g Carbohydrates 7 g Fiber 1 g

Fresh fruit can be difficult to preserve and might go bad. Tor that reason stocking up on fruit cups or canned fruit can be a great way you ensure you’re getting all the benefits that fresh fruit offers but without having to throw out rotten fruit.

Ingredients:

  • One container fruit cup mixed in water 

Calorie and macros for recipe one container fruit cup mixed in water 

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

Popcorn 

Macro Friendly Snacks popcorn Ingredients: Air-popped popcorn 3 cups (24g) Calorie and macros for popcorn Calories 93 Protein 3 Fats 1 Carbohydrates 19 Fiber 4

Air-popped popcorn is a great low-calorie snack that is 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, popcorn is a good source of antioxidants and zinc.

Ingredients:

  • Air-popped popcorn 3 cups (24g) 

Calorie and macros for popcorn 

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

Rice cakes

Ingredients: 3 rice cakes (27 g) Calorie and macros for three rice cakes Calories 103 Protein 2 g Fats 1 g Carbohydrates 22 g Fiber 1 g

Rice cakes are a great crunchy alternative to potato chips or other processed snacks. Being that they are minimally processed and relatively low in sodium. Other than carbohydrates, plain rice cakes offer little to no other significant nutritional value. One way to increase this is to choose brown rice cakes over white rice cakes.

Ingredients:

  • 3 rice cakes (27 g)

Calorie and macros for three rice cakes 

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

Yasso Bars 

yasso bar Serving size: One bar (62 g) Calorie and macros are for one Yasso bar. Calories 100 Protein 6 g Fats 2 g Carbohydrates 16 g Fiber 0 g

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

These are a great option when you have a bit of a sweet tooth but don’t want to blow your macros out of proportion. More tips for tracking macros are in this blog post.

Serving size:

  • One bar (62 g)

Calories and macros are for one Yasso bar.  

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

Sugar-free jello with whipped cream 

Ingredients: One pre-made container of sugar-free Jello (89 g) Fat-free whipped cream (4.5g) Calorie and macros for sugar-free jello with whipped cream Calories 14 Protein 1 g Fats 0 g Carbohydrates 1 g Fiber 0 g

I don’t know how many times I have gotten to the end of the day and realized I don’t have any macros left, but I’m still kinda hungry.  Sugar-free Jell-O is a great low-calorie sweet dessert especially topped with a bit of fat-free whip cream.

Ingredients:

  • One pre-made container of sugar-free Jello (89 g) 
  • Fat-free whipped cream (4.5g)

Calorie and macros for sugar-free jello with whipped cream

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

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

Ingredients: One serving of Sugar-Free Fat-Free (92g) Fat-free whipped cream (4.5g) Calorie and macros for Chocolate Pudding, Sugar-Free Fat-Free with whipped cream Calories 57 Protein 3 g Fats .5 g Carbohydrates 10 g Fiber .5 g

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 whip cream to the top.

Ingredients:

  • One serving of Sugar-Free Fat-Free
  • Fat-free whipped cream (4.5g)

Calorie and macros for Chocolate Pudding, Sugar-Free Fat-Free with whipped cream

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

Bear Bites 

Ingredients: About 15 cookies (30 g) Calorie and macros for recipe Calories 120 Protein 5 g Fats 3.5 g Carbohydrates 17 g Fiber 2 g

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.

Plus, these things are super tasty at 120 calories and 5 g of protein! 

Ingredients:

  • About 15 cookies (30 g)

Calorie and macros for Bear Bites

  • Calories 120
  • Protein 5 g
  • Fats 3.5 g
  • Carbohydrates 17 g
  • Fiber 2 g

Salmon & cucumber slices

Ingredients: Salmon 2 oz (57 g) Sliced cucumber 6 slices (45 g) Calorie and macros for salmon and cucumbers snack Calories 130 Protein 15 g Fats 7 g Carbohydrates 2 g Fiber 1 g

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. 

Ingredients:

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

Calorie and macros for salmon and cucumbers snack

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

I always am asked about meal plans, so I created high-protein meal plans on Noah’s Nutrition. Here is a list of the most popular meal plans.

Hard-boiled eggs

Ingredients: Hard-boiled eggs 2 whole (100 g) Calorie and macros for two hard-boiled eggs Calories 136 Protein 12 g Fats 9 g Carbohydrates 1 g Fiber 0 g

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.

Ingredients:

  • Hard-boiled eggs 2 whole (100 g) 

Calorie and macros for two hard-boiled eggs 

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

Epic meat bar 

Ingredients: One Chicken Sriracha Epic Bar Calorie and macros for One chicken Sriracha Epic Bar Calories 100 Protein 11 g Fats 5 g Carbohydrates 3 g Fiber 2 g

Epic meat bars offer a variety of animal-sourced proteins, including 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. 

Ingredients:

  • One Chicken Sriracha Epic Bar

Calories and macros for One Chicken Sriracha Epic Bar

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

Beef Jerky 

ingredients Strive Hickory seasoned 1 oz (28 g) Calorie and macros for beef jerky Calories 90 Protein 16 g Fats 2 g Carbohydrates 6 g Fiber 2 g

Beef jerky can be a good source of protein at a low level of calories. 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

Ingredients

Calorie and macros for beef jerky 

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

Hummus with sliced veggie 

Ingredients: Hummus 2 Tbsp (28 g) Sliced cucumber 1/2 cup (52 g) Sliced red bell pepper 1/2 cup (46 g) Baby carrots 1/2 cup (113 g) Calorie and macros for hummus with sliced veggie snack Calories 129 Protein 4 g Fats 4 g Carbohydrates 19 g Fiber 7

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.

Ingredients:

  • Hummus 2 Tbsp (28 g)
  • Sliced cucumber 1/2 cup (52 g)
  • Sliced red bell pepper 1/2 cup (46 g)
  • Baby carrots 1/2 cup (113 g)

Calorie and macros for hummus with sliced veggie snack 

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

Fiber one bars 

Calorie and macros for Fiber One Bars Calories 70 Protein 2 g Fats 3 g Carbohydrates 17 g Fiber 6 g

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. 

Flavors offered: 

  • Brownie
  • Cinnamon coffee cake
  • Lemon cake

Calorie and macros for Fiber One Bars

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

Dried fruit 

Macro Friendly Snacks dried fruit Ingredients ~7 dates (40g) Calorie and macros are for 7 dates Calories 120 Protein 1 g Fats 0 g Carbohydrates 31 g Fiber 3 g

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 snack for hiking.

Ingredients

  • ~7 dates (40g)

Calorie and macros are for 7 dates 

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

Greek yogurt and fruit cup 

Greek yogurt and fruit cup Ingredients Dannon Triple Zero vanilla greek yogurt 5.3 oz (150 g) One individual cup of Del monte yellow peaches in a water fruit cup Calorie and macros for Greek yogurt and fruit cup snack Calories 141 Protein 16 g Fats 0 g Carbohydrates 21 g Fiber 7 g

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. 

Ingredients

  • Dannon Triple Zero vanilla greek yogurt 5.3 oz (150 g)
  • One individual cup of Del monte yellow peaches in a water fruit cup

Calorie and macros for Greek yogurt and fruit cup snack 

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

Cottage cheese with a fruit cup 

Ingredients: 5 oz cottage cheese 2% low fat (142 g) 1 fruit cup mixed in water no sugar add (103 g) Calorie and macros for cottage cheese with a fruit cup mixed in water Calories 145 Protein 15 g Fats 3 g Carbohydrates 14 g Fiber 2 g

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 fruit cup, you are getting a well-balanced snack that has fiber, protein, fat, and carbohydrate. 

Ingredients:

  • 5 oz cottage cheese 2% low fat (142 g)
  • 1 fruit cup mixed in water with no sugar add (103 g)

Calorie and macros for cottage cheese with a fruit cup mixed in water  

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

Turkey roll-up with sliced cheese 

Ingredients Three slices of deli turkey (81 g) One and ½ slices of Swiss cheese (32 g) Calorie and macros for Greek yogurt with honey banana Calories 145 Protein 18 g Fats 7 g Carbohydrates 1 g Fiber 0 g

Turkey provides a low-calorie high protein 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.

Ingredients

  • Three slices of deli turkey (81 g)
  • One and ½ slices of Swiss cheese (32 g)

Calorie and macros for Greek yogurt with honey banana

  • Calories 145
  • Protein 18 g
  • Fats 7 g
  • Carbohydrates 1 g
  • Fiber 0 g

Greek yogurt with honey and banana

Ingredients Fage 2% (100 g) Banana ½ medium (60 g) Honey 1 tsp (7 g) Calorie and macros for Greek yogurt with honey banana Calories 145 Protein 10 g Fats 2 g Carbohydrates 22 g Fiber 2 g

Nonfat Greek yogurt Is a high protein low calorie 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. 

Ingredients

  • Fage 2% (100 g)
  • Banana ½ medium (60 g)
  • Honey 1 tsp (7 g) 

Calorie and macros for Greek yogurt with honey banana

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

Think! Protein + 150 calorie

Calorie and Macro are for one Think! Protein + 150 calorie Calories 150 Protein 10 g Fats 5 g Carbohydrates 20 g Fiber 5 g

The majority of protein bars are 200 to 300 calories granting higher protein concentration. Think! Protein Plus 150 Calorie protein bars are a great alternative to their higher-calorie counterparts.

Ingredients

  • Flavors available in, S’mores, Chunky Chocolate Peanut Butter, Cupcake Batter, Chocolate Almond Brownie, Salted Caramel, Chocolate Chip, and Pumpkin Spice Latte.

Calorie and Macro are for one Think! Protein + 150 calorie

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

Rice cakes with chocolate PB2 powder and sliced strawberry 

Ingredients: 2 rice cakes (18 g) 2 tbsp PB2 (13 g) 1 tbsp milk 2% (15 g) 4 large strawberries sliced Calorie and macros for Rice cakes with chocolate PB2 powder and sliced strawberry’s Calories 150 Protein 7 g Fats 2 g Carbohydrates 27 g Fiber 3 g

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. 

Ingredients:

  • 2 rice cakes (18 g)
  • 2 tbsp PB2 (13 g)
  • 1 tbsp milk 2% (15 g)
  • 4 large strawberries sliced

Calorie and macros for rice cakes with chocolate PB2 powder and sliced strawberry

  • Calories 150
  • Protein 7 g
  • Fats 2 g
  • Carbohydrates 27 g
  • Fiber 3 g

Almond

ingredients Almonds 1 oz (28g) Calorie and macros for one serving of almonds Calories 160 Protein 6 g Fats 14 g Carbohydrates 6 g Fiber 4 g

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. 

Ingredients:

  • Almonds 1 oz (28g) 

Calorie and macros for one serving of almonds 

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

Mixed nuts 

Ingredients: Mixed nuts 1 oz (28g) Calorie and macros for one serving of mixed nuts Calories 160 Protein 6 g Fats 14 g Carbohydrates 6 g Fiber 4 g

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. 

Ingredients:

  • Mixed nuts 1 oz (28g) 

Calorie and macros for one serving of mixed nuts 

  • 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

Ingredients: Pistachios 1 oz no shell (28g) Calorie and macros for one serving of pistachios Calories 158 Protein 6 g Fats 13 g Carbohydrates 8 g Fiber 3 g

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. 

Ingredients:

  • Pistachios 1 oz no shell (28g) 

Calorie and macros for one serving of pistachios 

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

Proffee (Protein Coffee)

Ingredients 12 oz Califia Clod brew One vanilla FairLife protein shake Calorie and macros for Proffee recipe Calories 161 Protein 31 g Fats 3 g Carbohydrates 6 g Fiber 1 g

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. 

Ingredients

  • 12 oz Califia Cold brew
  • One vanilla FairLife protein shake

Calorie and macros for Proffee recipe 

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

Walnuts 

Ingredients: Walnuts 1 oz (28g) Calorie and macros for one serving of walnuts Calories 185 Protein 4 g Fats 19 g Carbohydrates 4 g Fiber 2 g

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.

Ingredients:

  • Walnuts 1 oz (28g) 

Calorie and macros for one serving of walnuts

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

Greek yogurt ranch with carrots and bell pepper 

Ingredients: ½ cup Fage greek yogurt (113 g) 1 teaspoon Hidden Valley ranch seasoning (3.6 g) 1 cup of baby carrots (225 g) red bell pepper slices ½ cup (75 g) Calorie and macros for greek yogurt ranch dip with baby carrots and bell pepper slices Calories 170 Protein 13 g Fats 2 g Carbohydrates 2 g Fiber 7 g

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

Ingredients:

  • ½ cup Fage greek yogurt (113 g)
  • 1 teaspoon Hidden Valley ranch seasoning (3.6 g)
  • 1 cup of baby carrots (225 g)
  • red bell pepper slices ½ cup (75 g)

Calorie and macros for greek yogurt ranch dip with baby carrots and bell pepper slices 

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

Air fry chicken nuggets 

Ingredients: Just Bare Lightly Breaded Chicken Breast Chunks, Boneless Skinless 3 oz (84g) Calorie and macros for Just Bare Lightly Breaded Chicken Breast Chunks Calories 160 Protein 18 g Fats 6 g Carbohydrates 9 g Fiber 0 g

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. 

Ingredients:

  • Just Bare Lightly Breaded Chicken Breast Chunks, Boneless Skinless 3 oz (84g)

Calorie and macros for Just Bare Lightly Breaded Chicken Breast Chunks

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

Boom Chicka Pop Popcorn Kettle Corn 

Ingredients: Boom Chicka Pop Popcorn Kettle Corn 2 cups (28 g) Calorie and macros for Boom Chicka Pop Popcorn Kettle Corn Calories 140 Protein 1 g Fats 8 g Carbohydrates 18 g Fiber 8 g

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

Ingredients:

  • Boom Chicka Pop Popcorn Kettle Corn 2 cups (28 g)

Calorie and macros for  Boom Chicka Pop Popcorn Kettle Corn

  • Calories 140
  • Protein 1 g
  • Fats 8 g
  • Carbohydrates 18 g
  • Fiber 8 g

FairLife protein shakes

Serving Size One ready to drink FairLife protein shakes Calorie and macros for one FairLife protein shake Calories 150 Protein 30 g Fats 1.5 g Carbohydrates 4 g Fiber 1 g

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 snack.

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

Serving Size: 

  • One ready-to-drink FairLife protein shakes

Calorie and macros for one FairLife protein shake

  • Calories 150
  • Protein 30 g
  • Fats 1.5 g
  • Carbohydrates 4 g
  • Fiber 1 g

Roasted chickpeas 

Ingredients: Chickpea with Sea Salt 1.5 oz (42 g) Calorie and macros for The Good Bean Chickpea with Sea Salt 1.5 oz Calories 180 Protein 8 g Fats 4 g Carbohydrates 24 g Fiber 8 g

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!

Ingredients:

  • The Good Bean Chickpea with Sea Salt 1.5 oz (42 g) 

Calorie and macros for The Good Bean Chickpea with Sea Salt 1.5 oz

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

No Cow Bar 

Ingredients One No Cow Bar (60 g) Calorie and macros for one No Cow Bar Calories 190 Protein 22 g Fats 5 g Carbohydrates 25 g Fiber 17 g

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.  

Ingredients

  • One No Cow Bar (60 g)

Calorie and macros for one No Cow Bar

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

Celery and peanut butter with raisins 

Ingredients Celery 2 stalks (80 g) Peanut butter 1 tbsp (16 g) Raisins 1 tbsp (28 g) Calorie and macros for Celery and peanut butter with raisins Calories 192 Protein 5 g Fats 9 g Carbohydrates 29 g Fiber 4 g

This classic ants on a log snack are providing 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. 

Ingredients   

  • Celery 2 stalks (80 g) 
  • Peanut butter 1 tbsp  (16 g) 
  • Raisins 1 tbsp (28 g) 

Calorie and macros for Celery and peanut butter with raisins

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

Cottage cheese and blueberry 

Ingredients: Cottage cheese 2% low fat 5oz (142 g) Blueberries 1 cup (148 g) Calorie and macros for Cottage cheese and blueberry’s Calories 200 Protein 16 g Fats 4 g Carbohydrates 28 g Fiber 4 g

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.  

Ingredients:

  • Cottage cheese 2% low fat 5oz (142 g) 
  • Blueberries 1 cup (148 g) 

Calorie and macros for Cottage cheese and blueberry

  • Calories 200
  • Protein 16 g
  • Fats 4 g
  • Carbohydrates 28 g
  • Fiber 4 g

Chicken melts

Ingredients One Chicken Melt Sandwich Calorie and macros for one Chicken Melt Sandwich Calories 180 Protein 10 g Fats 8 g Carbohydrates 14 g Fiber 1 g

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. 

Ingredients

  • One Chicken Melt Sandwich

Calorie and macros for one Chicken Melt Sandwich

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

Kind Bars

Ingredients Kind Bar Fruit and Nuts (40 g) Calorie and macro are for one Kind Bar Fruit and Nuts Calories 170-200 Protein 2-8 g Fats 10-15 g Carbohydrates 10-20 g Fiber 2-7 g

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. 

Ingredients

Calorie and macro are for one Kind Bar Fruit and Nuts

  • Calories 170-200
  • Protein 2-8 g
  • Fats 10-15 g
  • Carbohydrates 10-20  g
  • Fiber 2-7 g

P3 Portable Protein Pack

Ingredients P3 Portable Protein Pack Calorie and macro are for one P3 Portable Protein Pack Calories 180 Protein 12 g Fats 13 g Carbohydrates 17 g Fiber 1 g

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. 

Ingredients

  • P3 Portable Protein Pack

Calorie and macro are for one P3 Portable Protein Pack

  • Calories 180
  • Protein 12 g
  • Fats 13 g
  • Carbohydrates 17  g
  • Fiber 1 g

Sigge’s Vanilla Cinnamon Plant Based Coconut Blend Yogurt

Ingredients Sigge's Vanilla Cinnamon Plant Based Coconut Blend Yogurt 5.3 oz (150 g) Calorie and macro are for one Sigge's Vanilla Cinnamon Plant Based Coconut Blend Yogurt 5.3 oz (150 g) Calories 190 Protein 10 g Fats 8 g Carbohydrates 17 g Fiber 1

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.

Ingredients

  • Sigge’s Vanilla Cinnamon Plant Based Coconut Blend Yogurt 5.3 oz (150 g)

Calorie and macro are for one Sigge’s Vanilla Cinnamon Plant Based Coconut Blend Yogurt 5.3 oz (150 g)

  • Calories 190
  • Protein 10 g
  • Fats 8 g
  • Carbohydrates 17  g
  • Fiber 1 

Apple and peanut butter

Ingredients Apple medium size (182 g) Peanut butter 1 tbsp (16 g) Calorie and macros for apple and peanut butter recipe Calories 191 Protein 4 g Fats 9 g Carbohydrates 29 g Fiber 5 g

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.

Ingredients

  • Apple medium size (182 g) 
  • Peanut butter 1 tbsp (16 g)

Calorie and macros for apple and peanut butter recipe

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

Make your own trail mix 

Ingredients: Kirkland mixed nuts 1 oz (28 g) Dark chocolate chips 1 tbsp (11 g) Calorie and macro’s for Make your own trail mix snack Calories 250 Protein 4 g Fats 20 g Carbohydrates 17 g Fiber 4 g

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.

Ingredients:

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

Calorie and macro’s for Make your own trail mix snack

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

Chia pudding 

Ingredients: Chia Seeds 3 tbsp (30 g) almond milk 1 cup (240 g) Vega sport protein powder 1 scoop (41 g) Fresh strawberries ½ cup (76 g) Calorie and macros for chia seed pudding snack Calories 350 Protein 36 g Fats 15 g Carbohydrates 26 g Fiber 13 g

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?

Ingredients:

  • Chia Seeds 3 tbsp (30 g)
  • almond milk 1 cup (240 g)
  • Vega sport protein powder 1 scoop (41 g)
  • Fresh strawberries ½ cup (76 g)

Calorie and macros for chia seed pudding snack

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

PB & J

Ingredients Dave’s Killer bread, good seed thin sliced 2 slices (56 g) 1 tbsp peanut butter (16 g) 1 Tbsp Jelly (20 g) Calorie and macros for PB & J Calories 292 Protein 10 g Fats 11 g Carbohydrates 43 g Fiber 7 g

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.

Ingredients

  • Dave’s Killer bread, good seed thin sliced 2 slices (56 g)
  • 1 tbsp peanut butter (16 g)
  • 1 Tbsp Jelly (20 g)

Calorie and macros for PB & J

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

Protein balls

Ingredients 1 cup rolled oats (156 g) ½ cup natural peanut butter (129 g) ⅓ cup honey (112 g) ¼ cup chopped dark chocolate (65 g) 2 tablespoons flax seeds (21 g) 2 tablespoons chia seeds (20 g) 1 tablespoon chocolate-flavored protein powder, or to taste (2 g) Calorie and macros for one serving of Protein balls recipe (51 g) Calories 231 Protein 7 g Fats 7 g Carbohydrates 27 g Fiber 4 g

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.

Ingredients

  • 1 cup rolled oats (156 g) 
  • ½ cup natural peanut butter (129 g)
  • ⅓ cup honey (112 g)
  • ¼ cup chopped dark chocolate (65 g)
  • 2 tablespoons flax seeds (21 g)
  • 2 tablespoons chia seeds (20 g)
  • 1 tablespoon chocolate-flavored protein powder, or to taste (2 g)

Calorie and macros for one serving of Protein balls recipe (51 g per serving)

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

Almond butter banana honey toast

Ingredients Dave’s Killer bread, good seed thin-sliced 1 slice (24 g) Almond butter 1 tbsp (16 g) Banana ½ medium sliced (59 g) Honey 1 tsp (7 g) Calorie and macros for one serving of almond butter banana honey toast recipe Calories 240 Protein 7 g Fats 10 g Carbohydrates 36 g Fiber 5 g

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. 

Ingredients

  • Dave’s Killer bread, good seed thin-sliced 1 slice (24 g)
  • Almond butter 1 tbsp (16 g)
  • Banana ½ medium sliced (59 g)
  • Honey 1 tsp (7 g)

Calorie and macros for one serving of almond butter banana honey toast recipe

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

PB & Jelly Smoothie 

Ingredients Frozen berries ½ cup (63 g) PB2 powdered peanut butter 1 tbsp (7 g) Water 1 cup Vanilla whey protein powder 1 scoop (31 g) Chia seeds 1 tbsp (10 g) Greek yogurt nonfat plain ⅓ cup (81 g) Calorie and macros for one serving of PB & Jelly Smoothie Calories 276 Protein 37 g Fats 5 g Carbohydrates 22 g Fiber 7 g

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.

Ingredients

  • Frozen berries ½ cup (63 g)
  • PB2 powdered peanut butter 1 tbsp (7 g)
  • Water 1 cup 
  • Vanilla whey protein powder 1 scoop (31 g)
  • Chia seeds 1 tbsp (10 g)
  • Greek yogurt nonfat plain ⅓ cup (81 g)

Calorie and macros for one serving of PB & Jelly Smoothie

  • 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.  

Strawberry banana smoothie

Macro-friendly Bell pepper sandwich 

Ingredients Red bell pepper 1 whole (164 g) Cream cheese 2 tbsp (29 g) Everything Bagel Seasoning ¼ tsp (5 g) Turkey 4 oz (113 g) Calorie and macros for one bell pepper sandwich Calories 250 Protein 23 g Fats 11 g Carbohydrates 22 g Fiber 4 g

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! 

Ingredients

  • Red bell pepper 1 whole (164 g)
  • Cream cheese 2 tbsp (29 g)
  • Everything Bagel Seasoning ¼  tsp (5 g)
  • Turkey 4 oz (113 g)

Calorie and macros for one bell pepper sandwich 

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

Cottage cheese pumpkin seed and cherry tomatoes 

Ingredients Cottage cheese low fat 2% 1 cup (226 g) Pumpkin seeds 1 oz (28 g) 10 cherry tomatoes (100 g)Calorie and macros for cottage cheese pumpkin seed and cherry tomatoes Calories 311 Protein 34 g Fats 8 g Carbohydrates 26 g Fiber 7 g

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. 

Ingredients

  • Cottage cheese low fat 2% 1 cup (226 g)
  • Pumpkin seeds 1 oz (28 g)
  • 10 cherry tomatoes (100 g)

Calorie and macros for cottage cheese pumpkin seed and cherry tomatoes 

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

Popcorn string cheese fruit

Ingredients Air-popped popcorn 1 cup (8 g) String cheese 1 oz (28 g) Banana 1 medium (118 g) Calorie and macros for popcorn, string cheese, and fruit combo Calories 250 Protein 10 g Fats 7 g Carbohydrates 41 g Fiber 6 g

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.

Ingredients

  • Air-popped popcorn 1 cup (8 g)
  • String cheese 1 oz (28 g)
  • Banana 1 medium (118 g)

Calorie and macros for popcorn, string cheese, and fruit combo 

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

Hard boil eggs with clementines 

Ingredients Hard-boiled eggs 2 (100 g) Clementines 2 (148 g) Calorie and macros for hard-boiled eggs and two clementines Calories 225 Protein 14 g Fats 11 g Carbohydrates 19 g Fiber 3 g

Pairing eggs with a serving of fruit like two clementines provides you with an even distribution of macros.

Ingredients

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

Calorie and macros for hard-boiled eggs and two clementines 

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

Roasted edamame with mixed nuts

Ingredients: Roasted Edamame 1 oz (28 g) Mix nuts - 1 oz (28.3 g) Calorie and Macro’s for edamame dried plus mixed nuts snack Calories 306 Protein 16 g Fats 20 g Carbohydrates 16 g Fiber 9 g

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.

Ingredients:

  • Roasted Edamame 1 oz (28 g)
  • Mix nuts – 1 oz (28.3 g)

Calorie and Macro’s for edamame dried plus mixed nuts snack

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

Looking for a new breakfast smoothie that is macro-friendly? Check out the Strawberry Blackberry Banana Smoothie recipe

Hummus with crackers 

Ingredients Hummus 4 tbsp (61.5g) Blue diamond almond nut thin’s 19 crackers (30g) Calorie and macros for hummus and crackers Calories 235 Protein 7 g Fats 8 Carbohydrates 35 g Fiber 5 g

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.

Ingredients

  • Hummus 4 tbsp (61.5g)
  • Blue diamond almond nut thin’s 19 crackers (30g)

Calorie and macros for hummus and crackers

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

Clif bar 

Ingredients One Cliff Bar Calorie and macros for Cliff Bar Calories 250 Protein 10 g Fats 6 g Carbohydrates 43 g Fiber 5

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.

Ingredients

  • One Cliff Bar 

Calorie and macros for Cliff Bar 

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

RX Bars 

Ingredients: RX Bar Any flavor Calorie and Macro’s for one RX Bars Calories 210 Protein 12 g Fats 8-9 g Carbohydrates 23 g Fiber 5 g

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. 

Ingredients:

  • RX Bar – Any flavor 

Calorie and Macro’s for one RX Bars

  • Calories 210
  • Protein 12 g
  • Fats 8-9 g
  • Carbohydrates 23 g
  • Fiber 5 g

Protein One Bar 

Ingredients One Protein Bar Calorie and macros for Protein One Bar Calories 220 Protein 21 g Fats 8 g Carbohydrates 23 g Fiber 3 g

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.

Ingredients

  • One Protein Bar

Calorie and macros for Protein One Bar

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

Greek yogurt granola and berries 

Ingredients Fage 0% 6 oz (74 g) Kind granola ⅓ cup (30 g) Blueberries ½ cup (170 g) Calorie and macros for greek yogurt granola and blueberries Calories 248 Protein 22 g Fats 4 g Carbohydrates 34 g Fiber 6 g

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.

Ingredients

  • Fage 0% 6 oz (74 g)
  • Kind granola ⅓ cup (30 g) 
  • Blueberries ½ cup (170 g) 

Calorie and macros for greek yogurt granola and blueberries  

  • Calories 248
  • Protein 22 g
  • Fats 4 g
  • Carbohydrates 34 g
  • Fiber 6 g

Protein sludge

Ingredients 1.5 scoops (46.5 g) Protein Powder 1-2 oz milk Calorie and macros for Protein sludge recipe Calories 194 Protein 37 g Fats 2 g Carbohydrates 7 g Fiber 0 g

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.

Ingredients

  • 1.5 scoops (46.5 g) of Protein Powder 
  • 1-2 oz milk

Calorie and macros for Protein sludge recipe

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

Protein sludge with oatmeal 

Ingredients 1.5 scoops (46.5 g) Protein Powder 1-2 oz milk Oatmeal ⅓ cup (27 g) Calorie and macros for Protein sludge with oatmeal Calories 300 Protein 41 g Fats 4 g Carbohydrates 27 g Fiber 3 g

Ingredients

  • 1.5 scoops (46.5 g) of Protein Powder 
  • 1-2 oz milk
  • Oatmeal ⅓ cup (27 g)

Calorie and macros for Protein sludge with oatmeal 

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

Protein sludge with blueberries

Macro friendly snacks Ingredients 1.5 scoops (46.5 g) Protein Powder 1-2 oz milk Blueberry 1/2 cup (75 g) Calorie and macros for Protein sludge with 1/2 cup Blueberry (75 g) Calories 223 Protein 37 g Fats 1.5 g Carbohydrates 15 g Fiber 1 g

Ingredients

  • 1.5 scoops (46.5 g) of Protein Powder 
  • 1-2 oz milk
  • Blueberry 1/2 cup (75 g)

Calorie and macros for Protein sludge with 1/2 cup Blueberry (75 g)

  • Calories 223
  • Protein 37 g
  • Fats 1.5 g
  • Carbohydrates 15 g
  • Fiber 1 g

Protein sludge with flaxseed & banana 

Macro friendly snacks Ingredients 1.5 scoops (46.5 g) Protein Powder 1-2 oz milk Flaxseed 2 tsp (7 g) Banana 1 medium sliced (118 g) Calorie and macros for Protein sludge flaxseed (7 g) and banana (118 g) recipe Calories 325 Protein 39 g Fats 5 g Carbohydrates 33 g Fiber 5 g

Ingredients

  • 1.5 scoops (46.5 g) of Protein Powder 
  • 1-2 oz milk
  • Flaxseed 2 tsp (7 g)
  • Banana 1 medium sliced (118 g) 

Calorie and macros for Protein sludge flaxseed (7 g) and banana (118 g) recipe 

  • Calories 325
  • Protein 39 g
  • Fats 5 g
  • Carbohydrates 33 g
  • Fiber 5 g

Quaker squares cereal with FairLife 2% milk

Macro friendly snacks Ingredients Fage 2% 4 oz (80g) PB2 Powder Peanut Butter 2 TBSP (12g) Medium Apple (182g) Calorie and macros for Greek yogurt peanut butter and apple snack Calories 225 Protein 17 g Fats 4 g Carbohydrates 34 g Fiber 6 g

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! 

Ingredients 

  • Quaker, oatmeal squares 1 cup (56 g) 
  • FairLife 2% milk 1 cup 

Calorie and macros for Quaker squares cereal with FairLife 2% milk 

  • Calories 330
  • Protein 19 g
  • Fats 8 g
  • Carbohydrates 50 g
  • Fiber 5 g

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

Pb2 greek yogurt and apple 

Ingredients Fage 2% 4 oz (80g) PB2 Powder Peanut Butter 2 TBSP (12g) Medium Apple (182g) Calorie and macros for Greek yogurt peanut butter and apple snack Calories 225 Protein 17 g Fats 4 g Carbohydrates 34 g Fiber 6 g

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.

Ingredients

  • Fage 2% 4 oz (80g)
  • PB2 Powder Peanut Butter 2 TBSP (12g)
  • Medium Apple (182g)

Calorie and macros for Greek yogurt peanut butter and apple snack 

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

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