Snack Recipes Packed with Macronutrients

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.