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Protein Snacks

July 10th, 2020

Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. Here are some suggestions for you from MMC Weight Loss & Wellness:

  1. Cottage-Style Fruit: Top ½ cup 1% cottage cheese with ½ cup of your favorite fruit.

  2. Protein Muffins:  Smash one small banana in a medium mixing bowl, add 1 egg, 3 Tablespoons of honey, ¼teaspoon of baking soda, 1/3 cup of berries, 1 scoop of protein powder, and ½cup of PB2 (take 8 Tablespoons of peanut powder and mix with 4 tablespoons of water to make ½ cup peanut butter). Place into muffin tin and bake in oven at 350 degrees for 13-15 minutes. Yields 10-12.

  3. Blueberry Flax Microwave Muffin: Mix ¼ cup quick-cooking oats, ¼cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons of ground flax, 2 teaspoons of cinnamon, 1 teaspoon of honey, and 2 egg whites.Cook on high for 50-60 seconds, Let it cool, throw a top on it, and enjoy whenever the hunger pain hits.

  4. Overnight oats: In a container with a secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 Tablespoons chocolate protein powder, 1 Tablespoon of peanut powder-optional, and ½ oz. of walnuts until combined. Let sit in fridge overnight.

  5. Protein chips: Our MMC brand has 10-12 grams of protein for only 130 calories per bag.

  6. Thanksgiving leftovers: Slice one piece of whole-grain bread inhalf (or use Healthy Life brand bread in order to have 2 slices of bread instead of one). Top bread with 2 slices of turkey, 1 slice of reduced-fat cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard,  and 1 teaspoon of reduced-sugar cranberries.This comforting combination packs about 14 grams of protein.

  7. Mini Black-Bean Mash Taco: Heat ½ cup black beans in the microwave with 1 Tablespoon of salsa. Mash with a fork and fold inside a small (4-6 inch)soft tortilla. Store in a small container for easy transport.

  8. A Little Lentil: Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One Cup has 22 grams of protein in just 300 calories.

  9. “Get Greek” Berry Parfait: Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 Tablespoon sliced roasted almonds(optional).

  10. Silver Dollar Protein Pancakes: Mix 4 egg whites, ½ cup rolled oats, ½ cup low-fat cottage cheese, 1/8 teaspoon of baking powder, and ½teaspoon of pure vanilla extract. Cook on preheated griddle (medium low heat) until mixture bubbles, flip and cook for another 60 seconds. Top with fresh berries,sugar-free marmalade, or sugar-free syrup.

  11. Banana Nutter: Top a rice cake with natural nut butter (use 1 Tablespoon of peanut powder mixed with ½ Tablespoon of water for even less calories) and half a banana, sliced.

  12. Portable Cheese Platter: Make yourself a portable protein 3 pack with either 1 reduced-fat cheese stick, laughing cow cheese wedge, or 2 slices of reduced-fat cheese with 2-4 whole grain crackers and 7 almonds. Add fresh fruit and make it a meal, if desired.

  13. Soy Milk Smoothie: Try blending 1 cup of unsweetened, vanilla,chocolate, or plain soy milk with 1 cup of frozen blueberries or raspberries.

  14. Hummus Dippers: Put 2 Tablespoons of a favorite hummus in the bottom of a container. Then, place a handful of vegetable sticks (carrots,celery, or snow peas) vertically in hummus, put the lid on the container and go.

  15. Edamame Poppers: One cup of the pods offers about 17g of protein.Try fresh pods and steam for about 6 minutes, or use the frozen steamer bags in the microwave.

  16. Chunky Monkey Shake: Blend ½ a small banana, 1 T. peanut powder (PB2 brand is located in the health food or organic section of the grocery store) and 1 cup of low-fat chocolate milk with 1 cup of ice. 

  17. Tofu sticks: When sliced into sticks and baked, firm and smoked tofu can make great snack food, especially if served with a side of low-sodium teriyaki dipping sauce.

  18. Oatmeal Raisin Cookie: In a microwave-safe bowl (or mug) mix ¼ cup oats, 1 tablespoon protein powder, 1 egg white, ¼ teaspoon vanilla extract, ¼teaspoon baking powder, 1 teaspoon cinnamon, 1 teaspoon natural honey, and 1 Tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy.

  19. Protein Bar: A great source of protein with a wide variety of flavors. (Bars should be under  200 calories and have at least 10+ grams of protein)

  20. Shake It Up: One scoop of protein powder can go a long way. The“Protein Creamsicle”= 1 scoop vanilla whey protein powder, 1 cup of Tropicana Trop50 orange juice, and 1 cup of ice blended until smooth. (170 Calories, 21g Protein, 17g Carbs, 2g Fat- Numbers will vary depending on protein powder)

  21. Mini Bean and Cheese Quesadilla: Fold ½ cup black beans, 1 Tablespoon salsa, and 1 slice of low-fat cheddar cheese in a small low-carb,whole grain tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly brown. Wrap in foil and stick in a plastic bag for easy transport. (Around 270 calories, 18g Protein, 34g Carbs, 14g Fiber, and 7g fat.)

  22. Nut Butter Boat: Try loading a few celery sticks with 1 Tablespoon of natural nut butter topped with 3-4 whole almonds or raisins. If you’re not a celery fan, try scooping out the middle an apple and use as a boat for the nut butter. (Using peanut powder mixed with water, to make your own peanut butter, will save you even more calories and fat grams.)

  23. Hard-Boiled Eggs: Try hard boiling and pre-peeling a dozen eggs at the start of the week and put one in a small container each day for an easy on-the-go snack. (If you’re trying to save fat grams, just eat the egg white and not the yolk.)

  24. Pumpkin Seeds: washed, dried, and roasted. Just ½ cup of pumpkin seeds has about 14 grams of protein.

  25. Turkey Jerky: Be careful to avoid sodium- and sugar filled brands,but low-sodium, natural, or lightly-flavored options are a great source of protein. Contains about 9g of protein per serving.

Posted by Murfreesboro Medical Clinic | Topic: News  | Category: WLW
Murfreesboro Medical Clinic | 615-893-4480 | see all locations
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As of July 1, 2020, face coverings (covering the wearer’s nose and mouth) will be required at all MMC locations for all patients and visitors ages 2 and above. Due to an increase in COVID-19 positive cases locally, across our state and around the country, MMC believes that it is in the best interests of our community, patients and staff. While this may not be convenient, our goal is to protect our community. Everyone is encouraged to bring their own face coverings to enter the building. If patients or visitors do not have a face covering they will be given one. Any person who chooses not to comply with this policy will have their appointment rescheduled. Thank you for understanding. 

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