1 cup of nonfat plain yogurt (look for Greek yogurt if possible)

1 apple, diced

2 Tbsp. walnuts, chopped 1 tsp. honey

Combine yogurt with apple, walnuts, and honey.

Nutrition Breakdown: 299 calories 13 grams protein 50 grams carbohydrate 9 grams fat 3.5 grams fiber

  • For a 400-calorie meal: Stir 1 scoop of whey-based protein powder into the yogurt bowl.
  • For a 500-calorie meal: Increase yogurt to 1-1/2 cups, increase the walnuts to 3 Tbsp. and stir in 2 Tbsp. dried cranberries or raisins.

1 nutrition bar

1/2 cup 1% cottage cheese

Choose a nutrition bar with approximately 200 calories, fewer than 25 grams of sugar and at least 10 grams of protein (like the P90X Peak Performance Bar). Have nutrition bar and cottage cheese.

Nutrition Breakdown: 280 calories 29 grams protein 26 grams carbohydrate 7.5 grams fat

2 grams fiber

  • For a 400-calorie meal: Add a small banana or a large navel orange.
  • For a 500-calorie meal: Add a small banana or a large navel orange and add 2 Tbsp. chopped walnuts to the cottage cheese.

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