Macronutrients are the essential nutrients that our bodies need in larger quantities to function optimally. These include carbohydrates, proteins, and fats. Most will usually be higher in protein with a moderate amount of carbs and fat. On the other hand, snacking, when done right, can play a pivotal role in maintaining a balanced diet.
How much of each macronutrient do you need?
Each macronutrient has unique benefits, and should make up a certain ratio of your plate at each meal. For healthy adults, the USDA recommends a diet with:
- 45 to 65 percent of daily calories from carbohydrates
- 10 to 35 percent from protein
- 20 to 35 percent from fat
Macro-Friendly Snacks for Weight Loss:
Carrots and hummus:
Carrot sticks and hummus are celebrated as a dynamic duo when it comes to nutritious snacking. Carrots, rich in fibre, with an array of essential nutrients provide a satisfying crunch that compliments the smooth, protein-packed goodness of hummus. This dynamic duo fuels the body with the energy it craves, making it an all-timefavourite when it comes to quick and easy, healthy macro-friendly snacks.
Ingredients:
- 150g Carrots
- 400g Roasted Chickpeas
- 10g Garlic
- 10ml Lemon Juice
- 0.5g Cumin
- 1 Dash of Salt
Method:
- Begin by meticulously peeling and finely chopping the carrots.
- Combine the chickpeas, fresh garlic, zesty lemon juice, ground cumin and dash of sea salt in a high speed blender or food processor.
- Blitz the ingredients until you attain a harmonious and creamy texture.
- Serve the hummus with the previously prepared carrots.
Carbohydrates 17.3g Protein 5g Fats 1.6g Calories 104
Serves 8
Pumpkin Spice Chickpeas:
Crispy chickpeas are great on the go since they don’t require refrigeration or utensils.
Ingredients:
- 1 cans (15-oz) chickpeas, rinsed and drained
- 1 tbsp. olive oil
- 2 tsp. maple syrup
- ½ tsp. pumpkin pie spice
- ¼ tsp. salt
Preparation:
- Heat oven to 400° and line a baking sheet with parchment paper.
- Place chickpeas on baking sheet, drizzle with oil and syrup, then season with pumpkin pie spice and salt. Toss to coat.
- Roast 30 to 35 minutes, tossing after 15 minutes, until crispy and golden brown.
- Cool completely before serving.
Nutrition per Serving:
176 calories, 7 g fat (1 g saturated), 22 g carbs, 9 g sugar, 6 g fiber, 7 g protein.
Serves: 3
Greek yoghurt with stewed apples:
This delightful pairing brings together the richness of Greek yoghurt, packed with protein and probiotics with the sweetness of fibre-rich stewed apples.
Ingredients:
- 10g Dried Figs
- 50g Apples
- 170g Plain Non-Fat 0% Greek Yoghurt
- 1g Cinnamon
- 10g Date
- 1 tsp. Nutmeg
Method:
- Core and roughly chop apples into 5cm size cubes.
- Add apple, water, species, dates and figs into a large saucepan.
- Heat the apple mixture, leaving the lid on the saucepan so the apples are being steamed by the water in the bottom of the pan.
- Simmer for 15 minutes, mixing regularly to prevent burning. If needed, add additional water to maintain the desired texture.
- Spoon the spiced stewed apples over Greek yoghurt.
- For something different you can also stew the apples in an air fryer for a tender and soft result.
Carbohydrates 29.77g Protein 17.37g Fats 1.35g Calories 201
Serves 1
Banana Protein Muffins:
Banana Protein Muffins are moist, fluffy, and naturally sweetened. With 10 grams of protein, these muffins make a delicious, healthy breakfast or snack option!
Ingredients:
- 2 large overripe bananas mashed 3/4 cup
- 1 large egg
- 1/4 cup maple syrup or honey
- 1/4 cup smooth peanut butter warmed up
- 1 tsp. pure vanilla extract
- 1 tsp. cinnamon
- 1 tsp. baking powder
- 1 tsp. baking soda
- 3/4 cup whey protein powder plain
- 3/4 cup almond flour
- 1/4 cup oat flour
- 1 cup fresh strawberries chopped into tiny pieces + a few berries for garnish
- 1/4 cup mini chocolate chips + 1 tbsp. for garnish
- Cooking spray I use Misto
Instructions:
- Preheat oven to 350 degrees F. Line 12 muffin tin with parchment paper muffin liners and spray with cooking spray. Set aside. In a large bowl, add bananas and mash with a fork.
- Add egg, maple syrup, peanut butter, vanilla extract, cinnamon, baking powder, baking soda and protein powder. Whisk very well until combined and no lumps.
- Add almond flour and oat flour (make sure to level the top with a knife and do not pack) and stir with spatula until well mixed.
- Garnish with strawberries and chocolate chips, stir a few times until just incorporated.
- Using an ice cream scoop, divide batter between 12 openings of previously prepared muffin tin, about 3/4 full per each.
- Add strawberries and chocolate chips on top, and bake for 22 minutes or until toothpick inserted in the center comes out clean. Don’t over bake.
- Remove from the oven, let cool for 15 minutes and enjoy.
Nutrition:
Serving: 1 muffin
Calories: 178kcal, Carbohydrates: 18g Protein: 10g Fat: 8g
Source: https://ifoodreal.com/whole-wheat-strawberry-banana-protein-muffins/
Chocolate Almond Butter Crispy Rice Treats:
Ingredients:
- ½ cup almond butter
- ½ cup honey
- 2 tablespoons hemp seeds
- 2 teaspoons vanilla extract
- 3 cups crispy rice cereal
- 1 teaspoon coconut oil
- 1 cup dark chocolate
- ¼ teaspoon coarse sea salt
Instructions:
- Begin the recipe by lining an 8×8-inch square baking dish with parchment paper and set aside.
- In a medium bowl, add the ½ cup almond butter and place into the microwave for 10 to 15 seconds to soften. Add the ½ cup honey, 2 tablespoons hemp seeds, 2 teaspoons vanilla extract, and stir.
- Add the 3 cups crispy rice cereal and stir until evenly distributed. Press into the bottom of the prepared pan and use a spoon to spread evenly.
- In a separate small bowl or pitcher, add 1 teaspoon coconut oil 1 cup and dark chocolate. Place into the microwave to melt, stopping to stir every 30 seconds until smooth.
- Spread evenly over the crispy rice treats and top with ¼ teaspoon coarse sea salt.
- Place into the freezer for 20 minutes or until the dark chocolate has set. Cut into squares and enjoy!
Nutrition:
Carbohydrates: 25g, Protein: 5g, Fat: 13g
Egg Bites:
These quick & easy egg bites are the perfect for snack time. Make them in 35 minutes, and store them in the fridge for the busy work week, or freeze and reheat.
Ingredients:
- 6 large eggs
- 1 1/4 cup whole milk, full-fat cottage cheese (full fat 4%) See note!
- 1 1/4 cup shredded cheese- gruyere, cheddar, mozzarella, pepper jack, etc.
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 roasted bell pepper, sliced or diced (from a jar, or sub-canned green chilies, drained)
- 1/4– 1/2 cup fresh basil, ribbons (or sub cilantro or dill)
- optional: 6-12 cherry tomatoes, cut in half
- Optional: 3 tablespoons parmesan
Instructions:
- Preheat oven to 300F. Place a pan of water 1/4 inch deep, on the lower rack to create steam.
- Grease a standard, non-stick muffin tin with olive oil. If not using non-stick, use muffin liners.
- Place the eggs, cottage cheese, shredded cheese, salt and pepper in a blender and blend until silky smooth.
- Pour and divide the batter into the greased muffin tins-to about 3/4 full.
- Add the roasted pepper and basil to the top, stirring some down a bit. Top with a cherry tomato and sprinkle lightly with parmesan cheese.
- Place the egg bites on the middle rack (over the pan with water) and bake until the egg bites are set and golden, 20-30 minutes. Be doubly sure the center ones are set– they usually take 1-2 minutes longer than the ones on the edges.
- Let cool 5- 10 minutes; loosen the edges with a knife, and carefully scoop them out with a spoon.
- These will keep up to 4 days in the fridge or can be frozen and reheated.
Source: https://www.feastingathome.com/egg-bites/
Note: There’s no need to get overwhelmed or overhaul your entire diet. Start with one meal a day and see how you feel, and you can build from there.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
