As a Nutrition and Wellness Coach, I advocate three main meals and two snacks each day in order to stabilize blood sugar levels and boost metabolism. Snacks should always contain protein. When you're hungry or craving sweets it is actually your body asking for fuel. Protein is our body's fuel so when you get the 3pm sweet craving, eat some good quality protein.
Today I'm sharing my top 13 snacks for plant-based protein:
1. Chocolate Thickshake
Serves 1
Ingredients
- 1 frozen banana
- ½ avocado
- 1 serving protein powder
- 1 cup water
- 1 cup ice
- 2 tablespoons cacao powder
- 1 teaspoon cinnamon
- 1 tablespoon maple syrup
Preparation
Blend all ingredients until smooth, thick and creamy.
2. Vanilla Chia Pudding
Serves 1
Ingredients
- 2 tablespoons chia seeds
- ¼ teaspoon vanilla powder
- ½ teaspoon cinnamon
- 1 cup almond milk + stevia to taste
Preparation
Mix all ingredients and leave to sit for 5 minutes until the chia seeds have soaked up all the liquid.
3. Berry Ice-cream
Serves 1
Ingredients
- 1 large frozen banana
- ¼ cup frozen berries
- 1 serving protein powder
- ¼ cup coconut cream
Preparation
Process all ingredients in a blender until smooth.
4. Peanut Butter Cookie Dough Bites
Makes 12 bites
Ingredients
- ½ cup quick oats
- ½ cup almond meal
- ½ cup shredded coconut
- 2 tablespoons cacao nibs
- 2 tablespoons peanut butter
- 1 tablespoon maca powder
- 1 tablespoon honey
- a pinch of vanilla powder
Preparation
Place all ingredients in a bowl and mix until well combined. Roll into balls and store in the fridge.
5. Goji + Pepita Bark
Serves 4
Ingredients
- ¾ cup coconut yogurt
- 1 tablespoon pepitas
- 1 tablespoon goji berries
- 1 tablespoon cacao nibs
Preparation
Pour yogurt into a 5x7 inch container or tray. Sprinkle with pepitas, goji berries and cacao nibs. Set in the freezer until solid. Once frozen, break or cut into pieces and enjoy.
6. Homemade Trail Mix
Serves 4
Ingredients
- ¼ cup puffed quinoa
- 1 tablespoon goji berries
- 1 tablespoon chia seeds
- 1 tablespoon flaxseeds
- 1 tablespoon buckwheat
- 1 tablespoon pepitas
- 1 tablespoon cacao nibs
- 1 tablespoon sunflower seeds
- ¼ cup finely chopped brazil nuts and
- 1 teaspoon cinnamon
Preparation
Mix together until well combined.
7. Real Hummus
Serves 2-4
Ingredients
- 1 small can of chickpeas
- 2 tablespoons olive oil
- juice of ½ lemon
- ¼ cup coriander leaves
- salt + pepper to taste
Preparation
Combine all ingredient in food processor. Process until well combined and smooth. Serve with carrot sticks or a brown rice cake.
8. Peppermint Protein Balls
Makes 12 balls
Ingredients
- 3/4 cup almond meal
- 1/2 cup shredded coconut
- 1 tablespoon psyllium husk
- 3 tablespoons LSA (linseeds, sunflower seeds, almonds)
- 2 tablespoons protein powder
- 2 tablespoons cacao
- 2 tablespoon almond butter
- 2 tablespoons maple syrup
- a couple of drops of peppermint essential oil
Preparation
Combine all ingredients in a bowl and mix with your hands until well combined. Roll into balls.
9. Grain Free Pancakes
Serves 1
Ingredients
- 1 egg
- ¼ mashed banana
- 2 teaspoons LSA (linseeds, sunflower seeds, almonds)
- ¼ teaspoon cinnamon
Preparation
Mix all ingredients until well combined. Fry mixture in a little coconut oil over medium heat (both sides) until golden. Top with berries and nut butter.
10. Cinnamon Bircher Muesli
Serves 1
Ingredients
- ½ cup almond milk
- ¼ cup gluten free oats
- ½ tablespoon sultanas
- ½ tablespoon goji berries
- ½ tablespoon pepitas
- ½ tablespoon sunflower seeds
- ½ tablespoon chia seeds
- ¼ teaspoon cinnamon
- ¼ green apple, grated
Preparation
Combine all ingredients in a bowl and mix until well combined. Store in the fridge overnight or until the oats, seeds and fruit have soaked up most of the liquid. You may wish to stir this mixture occasionally.
11. Minty Fresh Green Smoothie
Serves 1
Ingredients
- 2 cups coconut water
- 1 serving natural protein powder
- 3 stalks kale
- 1 green apple
- 1/2 cucumber
- 1/2 cup mint leaves
- 2 fresh dates, pitted
Preparation
Blend all ingredients in food processor until smooth.
12. Papaya Boat
Serves 1
Ingredients
- half a papaya
- 1/2 cup coconut yogurt
- 1 tablespoon mixed nuts
- 1 tablespoon fresh blueberries
- 1 tablespoons goji berries
Preparation
Fill the papaya with the yogurt and add the toppings to your liking.
13. Ice Pop
Serves 1
Ingredients
- ¼ cup coconut yogurt
- ¼ cup frozen berries
- 1 tablespoon chia seeds
Preparation
Mix ingredients until combined, pour mixture into icy pole mold and freeze until set.
Photo courtesy of the author
Emily Holmes is the author and creator of her two e-books, Transform Your Life in 8 Weeks and Conscious Cleanse. She has been featured in Women’s Health and Fitness Magazine, Nature and Health Magazine, and Body Soul Magazine. Emily inspires countless people to use food for abundant energy, clear skin and a peaceful mind. She is currently studying for her Masters in Human Nutrition.