SNACKS

Better-For-You Banana Raisin Bread

Prep Time: 10 min | Cook Time: 50 mins | Serves: 12 slices

Ingredients

• Very ripe bananas (mashed): 320g / 11.3 oz / ~3 large bananas
• Large egg: 50g / 1.8 oz / 1 egg
• Vanilla extract: 1 tsp
• Brown sugar: 38g / 1.3 oz / 3 Tbsp
• Granulated sugar: 25g / 0.9 oz / 2 Tbsp
• All-purpose flour: 180g / 6.3 oz / 1 1/2 cups
• Unsweetened applesauce: 30g / 1 oz / 2 Tbsp
• Raisins: 110g / 3.9 oz / 3/4 cup
• Ground cinnamon: 1 tsp
• Baking soda: 1 tsp
• Baking powder: 1/4 tsp
• Salt: 1/4 tsp

Directions

1. Preheat oven to 350°F / 175°C and line or grease a 9x5 inch loaf pan.
2. In a large bowl, mash bananas until smooth.
3. Add egg, vanilla, sugars and applesauce. Mix until combined.
4. Add flour, cinnamon, baking soda, baking powder and salt. Stir gently until just combined (do not overmix).
5. Fold in raisins.
6. Pour batter into loaf pan and bake 45-55 minutes until a toothpick comes out clean.
7. Cool completely before slicing into 12 pieces.

Meal Prep Suggestions

• Room temp: Store in airtight container up to 3 days.
• Refrigerate: Store up to 1 week.
• Freeze: Slice and freeze up to 2 months. Toast or microwave to reheat.

Ready-to-Blend Protein Shake

Prep Time: 1 min | Blend Time: 30 sec | Serves: 1

Ingredients

• Unsweetened almond milk: 300 g / 10.6 oz / 1¼ cups
• Banana (frozen or fresh): 80 g / 2.8 oz / ¾ medium
• Vanilla protein powder: 30 g / 1 scoop
• Natural peanut butter or almond butter: 10 g / 0.35 oz / 2 tsp
• Ice cubes: 4-5

Directions

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour and enjoy immediately.

Meal Prep Suggestions

• Freezer Prep: Pre-freeze banana chunks in zip bags (1 per serving). In the morning, toss frozen banana, protein, and nut butter into the blender with almond milk - done in 60 seconds flat.
• Flavor Swap: Replace banana with 100 g frozen mango for a tropical twist.

Coach's Tip

Use frozen fruit for an instant creamy texture without ice. For extra protein, add 1 Tbsp Greek yogurt - it thickens the shake and makes it taste like dessert.

High-Protein Muffins

Prep Time: 8-10 min | Bake Time: 10-12 min | Serves: 8 muffins

Ingredients

• Vanilla whey protein powder: 64-67 g / ~2 scoops
• Baking powder: 1 tsp (~4 g)
• Almond flour: 56-60 g / 2.0-2.1 oz / ½ cup
• Creamy peanut butter (or any nut/seed butter): 128 g / 4.5 oz / ½ cup
• Unsweetened applesauce: 240 g / 8.5 oz / 1 cup
• Chocolate chips (optional): 85 g / 3.0 oz / ½ cup
• Pinch of salt (optional, boosts flavor)

Directions

1. Preheat oven to 350°F / 180°C. Line or grease an 8-cup muffin tin.
2. Whisk together protein powder, almond flour, and baking powder (and salt if using).
3. Add peanut butter and applesauce; mix until a thick, uniform batter forms.
4. Fold in chocolate chips.
5. Divide evenly into 8 cups.
6. Bake 10-12 minutes, until a toothpick comes out mostly clean. If tops brown early, tent with foil at 8 minutes.
7. Cool 5 minutes in tin, then transfer to a rack.

Meal Prep Instructions

• Batch for 3 servings (24 muffins): Almond flour 168-180 g (1½ cups); whey protein 192-201 g (~6 scoops); baking powder 1 Tbsp (~12 g); peanut butter 384 g (1½ cups); unsweetened applesauce 720 g (3 cups); chocolate chips 255 g (1½ cups). Same oven temp; bake in two trays.
• Storage: Refrigerate up to 5 days or freeze up to 2 months. Reheat 15-20 sec in microwave or 3-4 min in toaster oven.

Coach's Tip

Protein bakes dry out if overbaked - pull them when the centers are just set. If the batter seems too thick, stir in 1-2 Tbsp milk to keep the crumb tender.

Hummus, Pita & Veggies

Prep Time: 10 min | Cook Time: 0 min | Serves: 1

Ingredients

• Hummus (store-bought or homemade): 60 g / 2.1 oz / 4 Tbsp
• Whole-wheat pita (small): 60 g / 2.1 oz / 1 pita, cut into wedges
• Cucumber sticks: 80 g / 2.8 oz / ~1 cup
• Bell peppers (mixed colors): 80 g / 2.8 oz / ~1 cup
• Carrot sticks: 60 g / 2.1 oz / ~¾ cup
• Optional: olive oil drizzle 5 g / 1 tsp + sprinkle of paprika or chili flakes

Directions

1. Slice pita into wedges and lightly toast (optional) for crisp edges.
2. Cut all veggies into dippable sticks.
3. Add hummus to a small bowl; drizzle olive oil and sprinkle paprika/chili if desired. Serve with pita and veggies.

Meal Prep Instructions

• Make once, grab all week: Ideal for midday snacks or light lunches.
• Batch for 3 servings: Hummus 180 g (¾ cup); whole-wheat pitas 3 (180 g total); cucumber 240 g (~3 cups); bell peppers 240 g (~3 cups); carrots 180 g (~2¼ cups).
• Prep & store: Portion hummus into 3 small containers (60 g each). Chop veggies and store in sealed containers or jars with a paper towel on the bottom to keep them crisp. Toast pita fresh, or store cut wedges in an airtight bag and reheat 30 sec in a dry pan.

Coach's Tip

For a protein boost, stir 1 Tbsp Greek yogurt into each 60 g serving of hummus - it lightens the texture and adds a few extra grams of protein without changing the flavor.

Tuna Salad & Crackers

Prep Time: 5 min | Serves: 1

Ingredients

• Canned tuna (in water, drained): 85 g / 3 oz / 1 can
• Light mayonnaise: 15 g / 1 Tbsp
• Dijon mustard: 5 g / 1 tsp
• Celery (finely chopped): 20 g / 2 Tbsp
• Crackers (whole-grain): 30 g / ~6 crackers
• Lemon juice: 1 tsp
• Salt & pepper: to taste

Directions

1. In a bowl, mix tuna, mayo, Dijon, celery, lemon juice, salt, and pepper until combined.
2. Serve immediately with crackers, or store tuna in an airtight container for up to 3 days.

Meal Prep Instructions

• Make a larger batch: Keep tuna mix and crackers stored separately to maintain crunch.
• Batch for 3 servings: Canned tuna 255 g / 9 oz / 3 cans; light mayonnaise 45 g / 3 Tbsp; Dijon mustard 15 g / 3 tsp; celery 60 g / 6 Tbsp; crackers 90 g / ~18 crackers; lemon juice 3 tsp; salt & pepper to taste.

Savory Cottage Cheese & Egg White Bites

Prep Time: 10 min | Bake Time: 20-22 min | Serves: 6 bites

Ingredients

• Egg whites: 240 g / 8.5 oz / 1 cup
• Cottage cheese (low-fat): 120 g / 4.2 oz / ½ cup
• Cheddar or mozzarella (shredded): 30 g / 1 oz / ¼ cup
• Red bell pepper (finely diced): 40 g / 1.4 oz / ¼ cup
• Green onion (chopped): 15 g / 0.5 oz / 2 Tbsp
• Garlic powder: ½ tsp
• Onion powder: ½ tsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp
• Dried Italian herbs (or parsley + oregano): ½ tsp
• Olive oil spray: light coating for muffin tin

Directions

1. Preheat oven to 350°F / 175°C and lightly spray a 6-cup muffin tin.
2. In a blender, combine egg whites, cottage cheese, garlic powder, onion powder, salt, and pepper; blend until completely smooth.
3. Pour mixture into a bowl and stir in shredded cheese, bell pepper, green onion, and herbs.
4. Divide evenly among muffin cups, filling about ¾ full.
5. Bake 20-22 minutes, until tops are firm and lightly golden.
6. Cool 5 minutes, then gently loosen with a spatula. Serve warm or refrigerate for later.

Meal Prep Instructions

• Storage: Refrigerate up to 4 days or freeze up to 2 months. Reheat 20-30 sec in the microwave or 4-5 min in the oven at 325°F / 160°C.
• Batch for 3 servings (18 bites): Egg whites 720 g (3 cups); cottage cheese 360 g (1½ cups); shredded cheese 90 g (¾ cup); red bell pepper 120 g (¾ cup); green onion 45 g (6 Tbsp); garlic powder 1½ tsp; onion powder 1½ tsp; salt ¾ tsp; black pepper ¾ tsp; Italian herbs 1½ tsp. Lightly oil the tin between batches.

Coach's Tip

Blend the cottage cheese until silky before mixing - it disappears into the eggs for a creamy, soufflé-like texture. Add a pinch of smoked paprika or a few drops of hot sauce for extra depth without more calories.

Mini Protein Energy Bites

Prep Time: 10 min | Chill Time: 30 min | Serves: 6 (makes ~12 bites)

Ingredients

• Rolled oats: 90 g / 3.2 oz / 1 cup
• Vanilla or chocolate whey protein powder: 30 g / 1 scoop
• Natural peanut or almond butter: 55 g / 1.9 oz / slightly under ¼ cup
• Honey or maple syrup: 20 g / 0.7 oz / 1 Tbsp
• Mini dark chocolate chips: 20 g / 0.7 oz / 2 Tbsp
• Ground flaxseed or chia seeds: 10 g / 0.35 oz / 1 Tbsp
• Cocoa powder: 5 g / 1 Tbsp
• Vanilla extract: ½ tsp
• Espresso powder (optional): ¼ tsp
• Pinch of salt: ⅛ tsp fine salt
• Unsweetened almond milk or water: 2-3 Tbsp (as needed to bind)

Directions

1. Toast oats (optional): Heat a dry skillet over medium; stir oats 3-4 min until lightly golden and nutty. Cool slightly.
2. Mix dry: In a bowl, combine oats, protein powder, cocoa, flaxseed, espresso, and salt.
3. Add wet: Stir in nut butter, honey, vanilla, and 2 Tbsp milk/water. Mix until dough-like; if crumbly, add a splash more liquid.
4. Fold & roll: Fold in chocolate chips and roll into 12 small balls (~25 g each).
5. Rest & chill: Let sit 10-15 min so oats hydrate, then refrigerate 30 min to firm.

Meal Prep Instructions

• Batch for 3 servings (~36 bites): Oats 270 g (3 cups); protein powder 90 g (3 scoops); nut butter 165 g (¾ cup); honey 60 g (3 Tbsp); chocolate chips 60 g (6 Tbsp); flaxseed 30 g (3 Tbsp); cocoa 15 g (3 Tbsp); vanilla 1½ tsp; espresso ¾ tsp; salt ⅜ tsp; milk/water ~6 Tbsp (adjust).
• Storage: Refrigerate up to 1 week or freeze up to 2 months. They thaw in ~10 minutes.

Coach's Tip

Roll finished bites in toasted coconut or crushed rice cereal for a light crunch - it gives truffle vibes without adding much to the macros.

Strawberry Yogurt Bark Bites

Prep Time: 5 min | Freeze Time: 2-3 hrs | Serves: 6

Ingredients

• Greek yogurt (2% or 5%): 400 g / 14 oz / ~1⅔ cups
• Honey or maple syrup: 20 g / 1 Tbsp
• Vanilla extract: ½ tsp
• Strawberries (sliced): 100 g / 3.5 oz / ~¾ cup
• Mini dark chocolate chips: 25 g / 0.9 oz / 2 Tbsp
• Pinch of salt
• Optional for creaminess: 30 g (2 Tbsp) plain cream cheese or vanilla protein yogurt - rounds out tang and gives a softer bite

Directions

1. Mix the base: In a bowl, whisk yogurt, honey, vanilla, and a pinch of salt until smooth (blend in optional cream cheese/yogurt if using).
2. Line & layer: Line a small baking sheet or dish with parchment. Spread yogurt evenly (~½ inch thick).
3. Top: Scatter sliced strawberries and chocolate chips evenly. Lightly press them in.
4. Freeze: Place in freezer for 2-3 hours until firm.
5. Break & store: Break into bark pieces. Store in a sealed container or freezer bag up to 1 month.

Meal Prep Instructions

• Make once, snack smart all week: Keep a sealed container in the freezer for grab-and-go snacks.
• Batch for 12 pieces (double the recipe): Yogurt 800 g (3⅓ cups), honey 40 g (2 Tbsp), strawberries 200 g (~1½ cups), mini chocolate chips 50 g (¼ cup).

Coach's Tip

For creamier, less-icy bark, let pieces sit at room temp 2-3 minutes before eating. You can also swirl in 1 Tbsp peanut or almond butter before freezing for a “PB&J” vibe without changing macros much.

TameikaG Approved Supermarket Snacks (EU)

Snacks

• Arla Skyr, Plain - minimal ingredients, live cultures; naturally high in protein, free from gums/sweeteners.
  Calories: 100 | Protein: 17 g
• John West “No Drain” Tuna Steak in Water - just tuna, water, salt; sustainably caught, zero additives.
  Calories: 120 | Protein: 25 g
• The Curators Biltong (35 g) - air-dried grass-fed beef with vinegar & spices; no sugar or nitrates.
  Calories: 100 | Protein: 18 g
• 0% Fat Plain Quark (150 g) - short ingredient list, naturally thick texture; no gums or added sugar.
  Calories: 110 | Protein: 20 g
• Babybel Light, 2 minis - milk, salt, enzymes; portion-controlled and preservative-free.
  Calories: 100 | Protein: 10 g

TameikaG Approved Supermarket Snacks (US)

Snacks

• Siggi’s 2% Skyr, Plain - no gums or artificial sweeteners; rich, tangy skyr.
  Calories: 130 | Protein: 15 g
• Good Culture Cottage Cheese 2% Cup - no gums or thickeners; pasture-raised milk; super clean label.
  Calories: 120 | Protein: 19 g
• Chomps Grass-Fed Beef Stick (1 oz) - grass-fed, no nitrates/MSG; simple spices + sea salt.
  Calories: 90 | Protein: 9 g
• RXBAR Peanut Butter Chocolate - egg whites, nuts, dates; no artificial sweeteners or sugar alcohols.
  Calories: 210 | Protein: 12 g
• Two Hard-Boiled Eggs (grab-and-go pack) - just eggs + salt; whole-food protein with zero additives.
  Calories: 140 | Protein: 12 g