Stay at home, work in front of a computer, winter time and can't get out much??? Or have a desk job? Here are some ideas to get you moving! I suggest doing one every couple hours. They only take 5 minutes! We all know that being too sedentary is harmful. Some are even saying "sitting is the new smoking". So mamma's get movin' with the Mamma's Move-It 5!
While many individuals get enough protein at dinner time. It can be tricky to get enough protein in your snacks, breakfasts, and lunches. Here are some ideas for high protein snacks to make sure your getting enough protein throughout the day! (adapted from http://greatist.com/health/high-protein-snacks-portable) 1. Cottage-Style Fruit: Top 1/2 cup low-fat cottage cheese with 1 cup of your favorite fruit. Try fruits like blueberries, bananas, peaches, pears and strawberries!
2. Beef or Turkey Jerky: Avoid sodium or sugar-filled jerkies instead choose low-sodium natural or lightly flavored options. This is awesome high protein snack to take on-the-go! A serving of jerky usually contains 9g of protein! 3. Mixed Nuts or Trail Mix: Also great when you are on-the-g0! They are high in protein. Choose trail mixes with dried fruit instead of sugary candies for added sweetness. You can also just have a handful of plain almonds, or peanuts! 4. Pumpkin Seeds: These are a great source of protein, you can even make them yourself if you want. Just one-fourth of cup of pumpkin seeds cottons about 14g of protein and they taste delicious! 5. Hard-Boiled Egg: One of the cheapest way to go when were talking protein ! Eggs are very high in protein. Hard boiled egg are easy to pack and throw in a tupperware for an on-the-go snacks! 6. Deli Rollup: A couple of slices of low-sodium deli meat with 1 slice of lowfat cheese and a shake of pepper. You can also add a slice of tomato or some lettuce to get in some extra veggies. 7. Aunts on a Log: You can always throw some celery and peanut butter together but try changing this up! Try other nut butters like almonds, cashew or sunflower! You can also add some raisins, blueberries of almonds to the top. And if you’re not a fan of celery, try scooping out the middle of an apple and filling it with goodness! 8. Mini Bean-and-Cheese Quesadilla: Take an extra second or two to combined two excellent protein sources; beans and cheese. One half cup black beans and 1 slice cheese on a small tortilla with a little bit of salsa. Cook this on a stove top to make it extra delicious and you can even put it in a plastic bag if you want to transport it! 9. Protein Packed Shakes: Endless protein packed shake possiblities. Try adding any type of juice, any type of fruit, ice and a scoop of protein power! 10. Kashi Cereal: Check your cereals but often Kashi is the way to go. Many of their cereals have lots of protein and are low in calories and carbs! If you add a cup of skim milk, it is hard to beat. 11. Try these Peanut Butter and Banana Power Bites with extra protein. A super simple and easy recipe. 12. String cheese: This is an easy way to get some protein and is way easy to pack! 13. Chocobananapeanut Butter Shake: Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of low-fat chocolate milk with 1 cup of ice for a protein-packed shake. 14. Edamame Poppers: I love edamame! You can buy fresh and steam them yourself or get the pre-cooked frozen variety that you can heat up int he microwave. These are also an excellent source of protein. A half of cup offers over 8g of protein! 15. Hummus Dippers: Try putting this hummus dipper in a mason jar to take on-the-go! Put 2 tablespoons of homemade or store bought hummus in the bottom of your jar. Next, place some delicious vegetables on the top and tighten the lid. There you go! 16. Soy Milk Smoothie: Try soy milk instead of cows milk in your smoothie. Cow's milk does have some nutritional benefits but soy milk has some too. Soy milk is higher in vitamin D and iron and they are comparable in protein. Blend your favor soy milk flavor with some frozen berries for a quick and antioxidant rich smoothie! 17. Portable Cheese Platter: Everyone wants to feel classy every once in a while, right? Make yourself a mini cheese plate with a reduced fat cheese stick (or 2 slices of cheese), two whole-grain crackers, and a few roasted almonds. 18. Banana Nutter: The peanut butter and banana combo is a classic. You can also put it on a rice cake (brown rice) and sprinkle some chia seeds on the top! 19. Kale Chips: Kale is actually fairly high in protein compared to most vegetables. Try this simple recipe for a healthy snack! 20. Chocolate Milk: Simple & Delicious! Try low-fat chocolate milk which is a great source of protein and is especially great for post workouts! Gossners even has shelf stable skim chocolate milk so you can drink on-the-go! 21. Greek Parfait: Greek Yogurt (looks for brands lower in sugar and fat) topped with berries and slivered almonds! Yum! Greek Yogurt usually has more protein than regular yogurt but make sure you look for the best brand! 22. Homemade Wheat THINS and Cheese: Slice up some low-fat cheese and make these delicious homemade wheat thins to get some extra protein. You could also add some carrots to this snack for some extra protein. 23. Cinnamon Almond Butter Toast Dippers: Put these into mason jars for easy packing! Just toast a couple slices of whole grain bread and then slice them into 1 inch slices! Then put 2 Tbsp almond butter in the bottom of the jar with a sprinkle of cinnamon and lay the sticks on top. Dip and enjoy! 24. Beans or Lentils: Yes. These are excellent sources of protein! They are great to add to meals to help them go farther while adding some extra protein. One cup of lentils has 22g of protein and just 300 calories. You can also try and make simple delicious salads like tabbouleh to take with you! 25. Literally frozen yogurt!: Freeze a cup of yogurt or greek yogurt! Then top with fruit of choice and a drizzle with honey for some awesomeness. Or make these Real Fruit Popsicles! 26. Salsa Black-Bean Mash Burrito: Spice it up by heating a half of cup of black beans with 1 Tbsp of salsa in the microwave! Then wrap the mixture in a low calorie tortilla and put in a tupperware to take on-the-go. 27. Turkey Lettuce Wrap: Place 2 slices turkey, 1 slice cheese, 1 slice tomato, mustard and dried cranberries in a large lettuce leaf for and excellent low calorie protein wrap! 28. Protein Bar: Ya it sounds like it has a ton of protein but you need to be careful which protein bar you choose. Many are just as bad as a candy bar with lots of sugar, fat, and calories. Remember to find bars that are high in protein and low in carbs and calories! 29. Pumpkin Power Bars: Make these delicious treats for a hint of sweetness that you are craving while also getting a lot of protein and nutrition! 30. Homemade Muffins: Making muffins from scratch each morning is easier than you might think. Look for recipes with little fat and sugar like these Bean Pumpkin Muffins or Chocolate Bran Muffins! 31. Veggies & Ranch: Make low-fat cottage cheese or greek yogurt with ranch mix and dip some veggies! 32: Healthier Gorilla Poops: Looking for a treat? Try this healthier treat recipe that has a fairly good amount of protein too! I just talked Landon into setting a few New Year resolutions. His belief is that New Year resolutions are meant to be broken. My belief is that even if you fail......it's everyday you make it that matters. So for the New Year I have a few challenges for you. One a month....simple steps to a NEW YOU. And remember that it's each day you make it that matters! |