Healthy Snack Options

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1 Snacks Baby Quiche Preheat oven to 350F In a blender combine: 6 egg whites and 2 whole eggs with veggies of your choice Combination ideas: -Chopped, diced, or minced -Broccoli, Red Pepper, onion, garlic, dill & goats cheese. -Yellow pepper, shallots, garlic and spinach. -Mushroom, red pepper, spinach, tomato Add Salt and Pepper, a dash of chili powder or cayenne pepper. Optional added protein 1/2 cup of cottage cheese, finely sliced lean turkey, black beans. Blend until well combined ensure eggs donʼt get too frothy (or the quiches will deflate) distribute ingredients evenly (2/3 full) throughout your well-greased (PAM) muffin tin. Yield: approx. 12 quiches Baby Quiche - with 1/2 cup broccoli, 1/2 cup red pepper, 1/4 cup onion, 1 clove garlic, dill & 1/2 cup cottage cheese. From My Fitness Pal. Nutrition Facts Servings 12.0 Amount Per Serving calories 34 % Daily Value * Total Fat 1 g 2 % Saturated Fat 0 g 1 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 36 mg 12 % Sodium 79 mg 3 % Potassium 80 mg 2 % Total Carbohydrate 2 g 1 % Dietary Fiber 0 g 1 % Sugars 1 g Protein 4 g 9 % Vitamin A 6 % Vitamin C 25 % Calcium 2 % Iron 2 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate.

2 Turkey Meatballs Preheat oven to 375F 1lb. ground turkey 1 cup finely chopped baby spinach 1/2 cup finely diced red pepper 1/2 cup very finely diced broccoli 1/4 cup diced onion 2 tbsp goats cheese crumbled 2 tbsp fresh dill 1 large egg ½ cup ground flax Mix into balls and bake in a muffin tin for minutes. Yield : approx. 12 According to my Fitness Pal. Nutrition Facts Servings 12.0 Amount Per Serving calories 119 % Daily Value * Total Fat 9 g 13 % Saturated Fat 0 g 1 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 43 mg 14 % Sodium 41 mg 2 % Potassium 84 mg 2 % Total Carbohydrate 3 g 1 % Dietary Fiber 2 g 6 % Sugars 1 g Protein 8 g 15 % Vitamin A 12 % Vitamin C 24 % Calcium 6 % Iron 11 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

3 Protein Pumpkin or Banana or Carrot Muffins Ingredients: 1 cup almond flour 3/4 cup canned pumpkin OR 1 banana OR 1 cup shredded Carrots 1 scoop of your favourite protein powder ( I recommend Vanilla) 3 large eggs 1 tsp baking powder 1 tsp baking soda 1/2 tsp ground cinnamon 1-1/2 tsp pumpkin pie spice 1/8 tsp sea salt 1/4 cup raw honey (optional) 2 tbsp almond butter Instructions: Preheat oven to 350. Coat muffin tins with coconut oil (or use paper/silicone muffin cups and add 1/2 tsp melted coconut oil to batter). Mix all ingredients and pour evenly into tins. Bake for 25 minutes on the middle rack. Banana/Pumpkin Protein Muffins. According to My Fitness Pal. Nutrition Facts Servings 12.0 Amount Per Serving calories 137 % Daily Value * Total Fat 8 g 12 % Saturated Fat 1 g 3 % Monounsaturated Fat 2 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 59 mg 20 % Sodium 369 mg 15 % Potassium 92 mg 3 % Total Carbohydrate 14 g 5 % Dietary Fiber 1 g 6 % Sugars 8 g Protein 6 g 13 % Vitamin A 1 % Vitamin C 2 % Calcium 4 % Iron 4 %

4 Banana Nut Squares 1/2 cup very ripe mashed banana 2 eggs 1/4 cup low fat cottage cheese 1/2 cup rolled oats 2 cups walnut meal (or I've used almond meal) 6 scoops vanilla protein powder (150g) 1/4 tsp baking soda 1/8 tsp salt Preheat oven to 350F. Whisk eggs and then combine with cottage cheese and banana. Combine oats, walnut meal, protein powder, baking soda, and salt and stir until evenly mixed. Slowly add the egg/banana mix to the dry ingredients until incorporated. Lightly coat a 9 x 9 inch baking pan with spray and transfer mixture to the pan. Bake for minutes or until a toothpick comes out clean from the edges. Be careful not to over-bake as the squares will dry out. Cool portion and store in the fridge or freezer individually wrapped. Makes 8 small, where each serving is: 285 calories, 23g Protein, 15g carbs, 15g fat, 3g fibre, and 2g sugar. Peanut Crunch Bars 1 tbsp pure honey 1 tsp vanilla extract 1/2 cup low fat cottage cheese 1/2 tsp cinnamon 1/4 cup water 1 cup all natural peanut butter (chunky) 5 scoops vanilla protein powder (125g) 1/2 cup oat flour 1/4 cup almonds sliced Add the honey, vanilla, cottage cheese, cinnamon and water to a food processor or blender and puree until smooth. Transfer to a mixing bowl along with the peanut butter. Stir to combine. Add the protein powder and stir to combine (this may take a minute). Add the oat flour and stir to combine again. Using a baking pan (9 x 9) and cover the pan with plastic wrap, allowing extra to hang over the edges of the pan. Scoop the mixture above onto the plastic wrap inside the baking ban. Next, lift the corners of the extra plastic wrap and fold over the top of the mixture. Spread out the mixture with a spatula, making sure it fills the pan and that there's a layer of plastic wrap above and below the bars. Next uncover the top of the bars and press the sliced almonds into the top of the bars. Chill in refrigerator for 2 hours. Makes 8 small servings, where each serving is: 374 calories, 27g protein, 17g carbs, 22g fat, 5g fibre, and 6g sugar. Granola Bars 3 cups oats ½ cup cranberries ½ cup walnut meal 1/3 cup almonds (sliced) 1/3 cup coconut milk ¼ cup pure honey ¼ cup coconut (grated) Preheat oven to 350 F. Combine all ingredients in a mixing bowl and stir until well incorporated. Lightly coat a 9 by 9 inch square pan with spray and transfer mixture to the pan. Press the mixture down until flat and even and pushed into all corners. Bake for 12 or 20 minutes depending if you like it chewy or crisp. Cool, portion, and store in the fridge of freezer individually wrapped. Makes 8 small servings, where each serving is: 249 calories, 7g protein, 30g carbs, 11g fat, 5g fibre, and 9g sugar. Homemade Granola 2 cups old fashioned oats ½ cup walnuts (chopped) ½ tsp cinnamon

5 ½ tsp fennel seed (ground) 2 tbsp maple syrup ¼ cup unsweetened coconut 2 tbsp coconut oil or butter (melted) Preheat oven to 350 F and place the rack in the middle. Put all ingredients in a mixing bowl and stir until well combined. Place on a cookie sheet and bake in the oven, mixing once during baking until oats are golden brown (about 2o minutes). Then remove to cool. Makes 10 small servings, where each serving is: 178 calories, 4g protein, 16g carbs, 11g fat, 3g fibre, 3g sugar. Easy Snack Combos ½ cup plain 0% Greek yoghurt 2 tbsp. ground flax seed Cinnamon to taste A drop of vanilla extract Mix all together and enjoy. ½ cup 0% fat cottage cheese ¼ cup slivered almonds Diced cucumber ½ tsp cinnamon Mix all together and enjoy. ½ cup 0% fat cottage cheese ¼ cup crushed walnuts Diced sweet pepper Mix all together and enjoy. 2 turkey pepperettes 1 cup veggies of choice ½ cup plain greek yogourt ½ scoop protein powder Mix together and top with a handful of mixed berries or 1 serving of homemade granola Handful baby carrots, half a cucumber, or half a sweet pepper 2 tbsp hummus 1/4 cup mixed nuts 2 hard boiled eggs 1 cup veggies of choice 1-2 tbsp all natural almond or peanut butter Celery sticks or apple slices Healthy Treats Protein Pudding 1 tbsp natural peanut butter 1 scoop protein powder 1/4 cup almond milk Mix all together. Protein Brownie 1 scoop chocolate peanut butter protein 1 tsp baking powder 1 tbsp cocoa powder ¼ cup almond milk Mix all together into a pudding then microwave for 1 minute. Top with Walden Farms pancake syrup or caramel syrup (both are no calorie) and some all natural almond or peanut butter. Chocolate pudding 1 ripe avocado, peeled + quartered 1/4 cup cacao powder 1/4 cup raw honey 1/4 cup unsweetened almond milk 1 teaspoon vanilla extract Berries and mint for garnish Directions: Put all the ingredients in blender or food processor and blend until smooth. Transfer the pudding to individual ramekins, top with fresh fruit and/or a sprig of mint, serve and enjoy! (Serves 2) Strawberry Coconut Pudding ¾ cup low-fat cottage cheese

6 ¼ cup coconut milk ½ cup frozen strawberries ¼ tsp Splenda Combine all ingredients in a blender or food processor and puree until smooth. To thicken add a scoop of protein powder if you have some (vanilla or strawberry). Serves 1 large or 2 small.

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