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10 x snacks with 200 kcal!

June 6, 2018

One question I get asked a lot is what to eat for a snack. Somehow some people think that you can only eat "snack food" for snack, like fruit and nuts. But you can also eat normal, real clean food for snack, just make a smaller portion!



Eating snacks is important if you are trying to hit your fitness or weight loss results. When you eat regularly, every 3-4 hours, you keep your blood sugar levels stable and avoid the ravenous hunger which easily will lead to over-eating. It is also easier to hit your protein needs when you eat protein 4 or 5 times a day, instead of just 2 or 3 times a day.

A good snack is rich in protein, and includes healthy carbohydrates in moderation and some good quality fats as well. Stay away from sugar and refined carbs, since those will just make you more tired and sabotage your fat loss attempts.



I have collected for you 10 different snack options, which all have around 200 kcal, and are rich in protein. As you can see, you can get the same amount of calories and hit your daily macro needs with many food combinations!





Snack 1: Nuts and berries

30 g cashews + 140 g strawberries


Snack 2: Chia pudding

35 g chia seeds (mixed with 300 ml water) + 90 g apple


Snack 3: Peanut butter with berries

30 g peanut butter + 140 g strawberries


Snack 4: Banana with almond butter

25 g almond butter + 50 g banana


Snack 5: Turkey salad

60 g turkey breast + 60 g boiled rice or quinoa + 1 cup lettuce


Snack 6: Black bean salad

60 g black beans + 60 g boiled rice or quinoa + ¼ apple


Snack 7: Protein-chia smoothie or pudding

30 g protein powder + 10 g chia seeds + 20 g banana


Snack 8: Chickpeas

100 g chickpeas + 70 g celery + 15 g cashew nuts


Snack 9: Salmon with strawberries

90 g smoked salmon + 150 g strawberries + fresh mint


Snack 10: Tofu

150 g organic tofu + 50 g bell pepper




Vary your snack every day and you won't get bored! :)


Have an awesome day!


P.s. Would you like to get an individual meal plan with exact macros and meal ideas tailored for your needs? Check out my Diet Coaching and contact me for more info!




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