Check out recipes for 4 protein snacks to eat between meals

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Check out recipes for 4 protein snacks to eat between meals

One of the main strategies for those who want to change body composition, reducing the amount of fat and increasing lean mass, is the adoption of protein snacks between main meals.

This type of snack increases the feeling of satiety, accelerates metabolism, and favors the construction of muscle tissue. “Snacks, when well balanced, manage to control hunger, helping to comply with the food plan,” explains nutritionist Wandra Souza, who works at the Tivoli clinic in Brasília.

The food specialist suggests that proteins are valued in intermediate snacks because of their essential functions. “They participate in the production of hormones and enzymes, as well as in the construction of new tissues,” says Wandra.

1. Wholemeal bread with egg

The egg is a protein source of high biological value. In addition, practicality counts in favor of this food. “You can cook the egg the day before or prepare it just before leaving the house. It’s a simple and complete snack”, says nutritionist Wandra Souza. She checks out how to do it:

  • Cook or fry two eggs with a drizzle of olive oil;
  • Put in a wholemeal bread;
  • Complete the sandwich with vegetables such as tomatoes and spinach.

2. Oatmeal porridge with fruit

Another quick and protein option is oatmeal with fruit. Apple, strawberry, banana, or papaya are good options. See the recipe:

  • Place 200 ml of cow’s milk (skimmed, semi-skimmed or whole) in a pan;
  • Then add three tablespoons of oat bran;
  • Stir everything over low heat;
  • Could you wait for it to cool and add the fruit?

Ideally, the fruits help sweeten the porridge. But if it’s not sweet enough, add a little honey or sweetener.

Check out the gallery for diet options to eat healthily:

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3. Oatmeal and banana cake

The banana cake with oatmeal and egg is a good option for people who can’t do without a sweet treat. Oats are rich in soluble fiber, proteins, carbohydrates, fats, vitamins, and antioxidant minerals.

  • Place one egg and 150 ml of cow’s milk (skimmed, semi-skimmed, or whole) in a bowl;
  • Add two tablespoons of oat bran and a well-mashed medium-ripe banana;
  • Add a teaspoon of baking powder;
  • Pour the batter into a large mug;
  • Could you put it in the microwave for 2 minutes?

4. Crepioca

Tapioca can be stuffed in several ways, such as chicken, cheese, sardines, and tuna. Those who are vegan can fill with protein-rich legume pastes, such as chickpeas, lentils, and peas. Check out the recipe:

  • Place two whole eggs and two tablespoons of tapioca in a bowl;
  • Add two slices of low-fat cheese (ricotta and mines are good options);
  • Stir with a fork until a homogeneous mixture is formed;
  • Pour into a frying pan and wait for it to bake entirely on both sides;
  • Add the stuffing according to your taste.
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