cottage cheese and fruit
cottage cheese is a great protein source (it is whey, after all) and makes a great option for travel or work as it keeps well. try this snack for high protein and low fat. a good option if you're likely to eat out at night and want to keep your fat intake minimal before hand. it is high in sugar, so reduce the raisins for less sugar and up the wheat thins for something more lasting or have some nuts.
mix up and eat:
- 1/2-1 cup cottage cheese (provides 14 g protein per 1/2 C)
- 1/4 C raisins
- 1 banana, sliced
- 1 serving wheat thins (16 crackers)
makes one 387 calorie serving (1/2 C cottage cheese):
- fat: 4g, 10%
- net carbs: 72g, 71%
- fiber: 3g
- protein: 19g, 19%
one 395 calorie serving (1/2 C cottage cheese, 2 servings wheat thins, no raisins):
- fat: 8g, 18%
- net carbs: 64g, 61%
- fiber: 4g
- protein: 21g, 21%
these last two options are nearly meals although sugar content remains high:
makes one 592 calorie serving (1/2 C cottage cheese, 1Ts peanut butter):
- fat: 12g, 22%
- net carbs: 75g, 58%
- fiber: 5g
- protein: 23g, 19%
makes one 592 calorie serving (1/2 C cottage cheese, 1 Hammer Nutrition Bar, a solid mix of nut fats, whey and soy protein as well as 4 fruit servings with two just in the bar!):
- fat: 13g, 20%
- net carbs: 97g, 60%
- fiber: 7g
- protein: 29g, 19%
