High volume meal and snack Ideas for ~200 calories and >15g protein
- Veggie Omelet and Peanut Butter Toast 1 egg + 2 servings (92g) egg beaters + 1/3 cup veggies (onions, peppers, tomatoes). Add desired spices. Mix together and microwave until cooked (1 ½ – 2 min). 1 slice “Light” bread (I like Sara Lee Delightful or Pepperidge Farms Light bread) topped with 2 Tbs PBfit. 224 calories, 19g carbs, 3g fat, 18g pro, 5g fiber
- Ranch Tuna Salad 2-3 cups spring mix + 1 Tuna creations packet + 2 Tbs Ranch yogurt dressing + 1 cup veggies of choice (broccoli, cauliflower, cucumber, radishes). Throw everything in a bowl and toss together. Cut up 1 cheese stick and mix in or eat separate. 217 calories, 6g carbs, 12g fat, 28g protein, 3g fiber
- Yogurt Parfait + Cheese Stick 1- 5oz container Greek yogurt + 1/3 cup berries (raspberries, blueberries, blackberries, strawberries) + 10g cereal on top + 1 cheese stick. 220 calories, 22g carbs, 7g fat, 19g protein, 4g fiber
- Toast and Oatmeal 1 packet Better Oats 100 calorie oatmeal made with ½ cup fat free Fairlife milk + 1 slice Dave’s Killer thin sliced bread + 1 Tbs Pbfit. 225 calories, 35g carbs, 3g fat, 16g protein, 7g fiber
- Popcorn and Beef Jerky 2 cups Boom Chica Pop lightly sweet popcorn + 1 oz beef jerky. 192 calories, 15g carbs, 5g fat, 21g protein, 2g fiber
- Tuna Cakes 1 packet Tuna Creations + 2 lightly salted rice cakes + 2 Tbs whipped cream cheese. Spread cakes with cream cheese and top with tuna. 200 calories, 17g carbs, 5g fat, 21g protein, 2g fiber
- Chicken Melt 1 Tumaro’s Oat and Flax wrap + 2 oz rotisserie chicken + ¼ cup fresh onions/peppers + ½ oz shredded cheese. Throw ingredients in wrap and microwave until cheese is melted. 225 calories, 15g carbs, 10g fat, 25g protein, 8g fiber
- Breakfast Burrito 1 Tumaro Salsa wrap + 2 servings egg beaters + 10g cheese + veggies of choice (onions, bell peppers, jalapeños) + 1/2 chicken sausage link. 212 calories, 19g carbs, 8g fat, 24g protein, 10g fiber
Kenson Nutrition, LLC 2019