THE PULSE

Need a quick and protein-packed snack? These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day! 

 

1. Greek Yogurt with Honey and Nuts 

A creamy, crunchy, and naturally sweet snack loaded with protein. 

Ingredients: 

• 1 cup Greek yogurt (15–20g protein) 
• 1 tbsp honey 
• 2 tbsp chopped nuts (almonds, walnuts, or pecans) 

Instructions: 

1. Scoop Greek yogurt into a bowl. 
2. Drizzle with honey and sprinkle nuts on top. 
3. Stir and enjoy! 

 

2. Cottage Cheese with Fruit 

A refreshing and protein-rich snack with a mix of sweet and tangy flavors. 

Ingredients: 

• ½ cup cottage cheese (12-14g protein) 
• ½ cup fresh fruit (pineapple, berries, or peaches) 
• 1 tsp chia seeds (optional for extra fiber) 

Instructions: 

1. Spoon cottage cheese into a bowl. 
2. Top with fresh fruit and sprinkle with chia seeds if desired. 
3. Mix and enjoy! 

 

3. Protein Energy Bites 

No-bake, bite-sized energy boosters perfect for meal prep. 

Ingredients: 

• 1 cup rolled oats 
• ½ cup peanut or almond butter 
• ¼ cup honey or maple syrup 
• ½ cup protein powder (any flavor) 
• 1 tbsp chia seeds (optional) 

Instructions: 

1. Mix all ingredients in a bowl until well combined. 
2. Roll into small bite-sized balls. 
3. Store in the fridge for up to a week and grab one whenever you need a boost! 

 

4. Hummus with Veggies 

A simple, nutritious, and fiber-rich snack. 

Ingredients: 

• ½ cup hummus (4–5g protein) 
• 1 cup sliced veggies (carrots, cucumbers, bell peppers, celery) 

Instructions: 

1. Arrange sliced veggies on a plate. 
2. Scoop hummus into a small bowl. 
3. Dip and enjoy! 

 

5. Simple Tuna or Chicken Salad on Whole-Grain Crackers 

A high-protein, savory snack that’s perfect for busy days. 

Ingredients: 

• 1 can (5 oz) tuna or shredded chicken (20–25g protein) 
• 1 tbsp Greek yogurt or mashed avocado 
• 1 tsp mustard (optional) 
• Salt and pepper to taste 
• 6–8 whole-grain crackers 

Instructions: 

1. In a bowl, mix tuna or chicken with Greek yogurt (or avocado) and mustard. 
2. Season with salt and pepper. 
3. Spoon onto whole-grain crackers and enjoy! 

 

These quick, high-protein snacks are perfect for keeping you full and energized. Enjoy while staying on track with your fitness goals!