Bonus Tip: Say you feel famished at 10:30 a.m. and know you can’t possibly make it to lunch. Before reaching for something to eat, try drinking a full glass of water first. Many of us walk around chronically dehydrated and don’t realize our bodies are crying out for water when we feel hungry. One study even reported participants responded inappropriately to their combined feelings of hunger and thirst 62% of the time.
1. Apple & Almond Milk
It’s extremely beneficial to your health for a protein-fruit pairing: one large apple and one cup of Almond milk is just one example. This duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories. Almost every fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying.
2. Canned tuna on whole-wheat crackers
Protein in snacks is recommended but you definitely don’t want to overdo it on the dairy or shakes. A can of tuna (packaged in water) is an alternative source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.
3. Power berry smoothie
This recipe, which calls for whey protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness. All this for only 139 calories!
· 1 cup frozen mixed berries (strawberries, blueberries, raspberries, and blackberries)
· 1/2 cup water
· 1/4 cup low-fat plain yogurt
· 1 teaspoon honey
· 1 tablespoon unsweetened vanilla whey protein powder
4. Banana with 1 tablespoon peanut butter
With my clients who exercise early in the morning (Nancy T.!) I recommend foods that will keep their energy high (carbohydrates) and satisfy their hunger (protein and/or healthy fats). Banana with peanut butter is a great fuel source that can assist them and you through a workout.
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the House Music Workout Class.