Snacks for At Home, Work, and Travel – Combined & Unique
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Master Snack List:

Snack Serving Size Macros (~) Why
Greek Yogurt + Berries 1 cup + 1/2 cup berries 20g P, 20g C Protein + probiotics + antioxidants
Cottage Cheese + Pineapple 1 cup + 1/2 cup 27g P, 15g C Casein protein + micronutrients
Boiled Eggs + Veggies 2 eggs + veggies 12g P, 10g F Quick protein + healthy fats
Protein Smoothie 1 scoop + banana 25g P, 27g C Fast and customizable
Rice Cakes + PB + Banana 2 cakes + 1 tbsp + 1/2 banana 5g P, 30g C, 7g F Balanced snack
Protein Pancakes 3 cakes 25g P, 30g C Fun, high protein
Turkey Roll-Ups 3 slices 18g P, 3g F Simple lean protein
Air-Popped Popcorn + Protein Shake 3 cups + whey 25g P, 30g C High volume + protein
Edamame 1 cup 17g P, 15g C, 8g F Plant protein + fiber
Beef Jerky 1 oz 12g P, 2g F Shelf-stable protein
Protein Oatmeal Bowl 1/2 cup oats + whey 25g P, 35g C Warm and filling
Apple + Almond Butter 1 apple + 1 tbsp 5g P, 25g C, 9g F Balanced carb + fat
Hummus + Veggies + Chicken Strips 1/4 cup + 4 oz chicken 25g P, 10g C, 8g F High satiety combo
Protein Balls 2 balls 15g P, 20g C, 7g F Portable protein snack
String Cheese + Turkey Stick 1 each 15g P, 6g F Quick protein/fat combo
Protein Parfait 1 cup yogurt + 1/4 cup granola 22g P, 30g C Crunchy + protein rich
Roasted Chickpeas 1/2 cup 8g P, 22g C Crunchy, fiber
Smoked Salmon + Rice Crackers 2 oz salmon + 6 crackers 15g P, 20g C Omega-3 + carbs
PB Yogurt Dip + Apple 1/2 cup yogurt + 1 tbsp PB 20g P, 20g C, 8g F Protein/fat balance
Overnight Oats (with whey) 1/2 cup oats + 1 scoop whey 25g P, 35g C Prepped ahead snack
Protein Bar 1 bar 20g P, 20g C, 8g F Office-friendly, portable
Protein Shake + Rice Cakes 1 scoop + 2 cakes 25g P, 30g C Convenient combo
Turkey/Chicken Wrap 1 wrap 25g P, 30g C, 6g F Balanced, portable
Cottage Cheese Cup 1 cup 25g P, 6g C Slow-digesting protein
Greek Yogurt Cup + Berries 1 cup 20g P, 15g C Antioxidant-rich protein

Jerky + Fruit 1 oz jerky + apple 12g P, 25g C Sweet/savory balance
Trail Mix 1/4 cup 8g P, 15g C, 10g F Energy dense (portion controlled)
String Cheese + Almonds 1 cheese + 1 oz almonds 15g P, 12g F Protein/fat combo
Tuna Pouch + Rice Cakes 1 pouch + 2 cakes 20g P, 25g C Shelf-stable lean protein
Protein Muffin 1 muffin 15g P, 20g C Sweet adherence snack
Babybel Cheese + Turkey Stick 1 pack 15g P, 6g F Small + convenient
Veggie Sticks + Protein Dip 1 cup + dip 20g P, 8g F Volume food
Rice Crackers + Tuna Salad 1 serving 25g P, 20g C, 6g F Office-friendly tuna snack
Edamame Snack Pack 1/2 cup 9g P, 10g C Plant protein on-the-go
Roasted Pumpkin Seeds 1/4 cup 9g P, 12g F Mineral-dense crunch
Turkey Jerky + Orange 1 oz jerky + orange 12g P, 18g C Protein + vitamin C
Protein Pudding 1 serving 25g P, 5g C, 3g F Sweet protein option
Rice Cakes + Cottage Cheese 2 cakes + 1/2 cup 20g P, 25g C Carb/protein combo
Single-Serve Protein Powder 1 scoop pack 25g P Mix anywhere
Nut Butter Pack 1 pack 7g P, 15g F Travel-safe fat/protein
Roasted Chickpea Pack 1/2 cup 8g P, 22g C Crunchy, plant protein
Apple 1 medium 25g C Portable carb
Banana 1 large 27g C Quick fuel, potassium
Orange 2 small 28g C Hydration + vitamin C
Baby Carrots Pack 1 cup 10g C Crunchy, hydrating
Protein Cookie 1 cookie 15g P, 20g C Sweet tooth fix
Nut Butter + Rice Cakes 1 pack PB + 2 cakes 8g P, 25g C, 9g F Balanced macro snack
Hard-Boiled Eggs (short trips) 2 eggs 12g P, 10g F Quick real protein
Cheese Stick 1 stick 6g P, 6g F Shelf-stable short term
Beef Snack Stick 1 stick 9g P, 6g F Portable protein/fat
Dark Chocolate + Almonds 1 oz + 1 oz 5g P, 20g F, 15g C Adherence treat