Tasty Snacks

Client Recipe Book

The macronutrient values provided for each recipe are estimates and the actual amounts may vary
based on the specific brands and products used. It's always a good idea to consult with a
healthcare provider or a registered dietitian before making significant changes to your diet,
especially if you have any health conditions or dietary restrictions.
 Chocolate Peanut Butter
and Banana Smoothie
Makes One Serving
It's peanut butter and chocolate... 😋

Ingredients:
2 scoops chocolate protein powder
1 tbs peanut butter
1 frozen banana, in chunks
1 cup unsweetened almond milk, or oat milk
1 teaspoon cocoa powder
1 handful of ice (if needed)
1 Lily's Peanut Butter Cup (optional)

How To Make:
Combine protein powder, peanut butter, frozen banana, almond milk,
cocoa powder, and ice in a blender. Blend till smooth, top with peanut
butter cup.

Macros: 58g protein, 50g carbs, 21g fat, 604 calories

Click here to see how it's made

 Tuna Salad Spread

Makes Four Servings

Serve it on cucumber slices, butter lettuce leaves, or whole-grain crackers.

Ingredients: How To Make:

1 avocado, mashed
2 tbs low-fat plain greek yogurt
1 tbs lemon juice
1 tbs chopped parsley
1/4 tsp garlic powder
1/4 tsp paprika
1/4 tsp salt
1/4 tsp ground pepper
1 can albacore tuna drained
1/4 cup dried onion or celery
Combine avocado and yogurt in a
small bowl and stir well. Add lemon
juice, parsley, garlic powder, paprika,
salt and pepper and stir well. Then
add tuna and dried onion (or celery)
and mix gently until combined.

Macros: 10g protein, 6g carbs, 8g fat, 130 calories

Click here to see how it's made

 Cottage Cheese with
Raspberry Honey
Makes Four Servings
Delicious cottage cheese snack dressed up with raspberries and honey.

Ingredients:
2 cups raspberries
2 tbs honey
1 tsp shredded lemon peel
2 cups low-fat cottage cheese
2 tbs roasted, salted sunflower seed kernels
1 lemon peel twists
How To Make:
Place 1 cup of the raspberries in a food processor; cover and process
until pureed. Strain raspberry mixture through a fine-mesh sieve. In a
small bowl, combine the raspberry puree, honey, and shredded lemon
peel.
Divide cottage cheese into four bowls. Top with raspberry-honey mixture;
gently stir. Top with the remaining 1 cup raspberries and the sunflower
seed kernels. If desired, garnish with lemon peel twists.

Macros: 16g protein, 20g carbs, 4g fat, 169 calories

Click here to see how it's made

 Peanut Butter-Banana
Cinnamon Toast

Makes One Serving

A sprinkle of cinnamon for an extra flavor boost 🤤
Ingredients:
1 slice whole-wheat bread
1 tbs peanut butter
1 small banana, sliced
Cinnamon to taste

How To Make:
Toast bread; then add peanut butter and top with sliced banana. Sprinkle
with cinnamon to taste.

Macros: 9g protein, 41g carbs, 10g fat, 268 calories

Click here to see how it's made

 Hard Boiled Eggs with
Hot Sauce
Makes One Serving
If hot sauce isn't your thing, try topping with ketchup! Feel free to make your
own hard boiled eggs, or grab them from the store. Trader Joe's has them!

Ingredients: How To Make:

1-3 hard boiled eggs Make hard boiled eggs (click here if
hot sauce unsure), or plate store-bought eggs and
top with hot sauce. You can't go wrong
with Cholula!

Macros: 6-18g protein, 3g carbs, 15g fat, 234 calories

Click here to see how it's made

 Monster Cookie
Energy Bites
Makes Ten Servings
Heading out for a long run or bike? Need some on-the-go fuel? These energy
bites are exactly what you're looking for. Both filling and delicious!

Ingredients: How To Make:

1/2 cup creamy peanut butter
3 tbs honey
1 tsp vanilla extract
1/2 cup old fashioned rolled oats
1/4 cup flaxseed meal
1/4 cup finely shredded coconut
Mix-ins:
2 tbs of raisins
2 tbs mini chocolate chips
1/4 cup favorite M&M's
Add peanut butter, honey and
vanilla to a medium bowl, mix until
well combined and smooth. Next
add the dry ingredients to the bowl:
oats, flaxseed meal and shredded
coconut and mix together until
combined. Fold in the raisins, mini
chocolate chips and M&M’s until
well combined.
Use a medium cookie scoop or
your hands to grab dough and roll
into 10 balls then place in an
airtight container. Store in the
fridge for up to 1 week, or the
freezer for up to 2 months. Enjoy!

Macros: 5g protein, 17g carbs, 10g fat, 171 calories per bite

Click here to see how it's made

 Paleo Banana Zucchini
Muffins
Makes Ten Servings
It's like a normal muffin, but more nutritious!

Ingredients: How To Make:

1 cup shredded zucchini
1/2 cup mashed banana
3/4 cup cashew butter
1/4 cup maple syrup
2 eggs
1 tsp vanilla extract
1/2 cup coconut flower
1 tsp baking soda
1/4 tsp salt
Macros: 5g protein, 17g
carbs, 11g fat, 185
calories per muffin
Preheat oven to 350 degrees. Line a
muffin tin with 10 muffin liners.
Squeeze shredded zucchini of excess
moisture with a paper towel. In a large
bowl, add zucchini, banana, cashew
butter, maple syrup, eggs and vanilla.
Mix until smooth and well combined.
Add the dry ingredients to the wet
ingredients: coconut flour, baking soda
and salt. Mix until combined. Divide
batter evenly between 10 muffin cups.
Bake for 22-27 minute or until
toothpick comes out clean and the
tops of the muffins are just slightly
golden brown.

Click here to see how it's made

 Veggies and Humus

Makes One Serving

Every opportunity to sneak in veggies is a good one, especially when only
10% of adults eat enough of them.

Ingredients: How To Make:

2 sticks celery Purchase your favorite hummus, add 1/3
2 carrots cup to a bowl (you can top with a drizzle of
1/3 cup hummus olive oil too!), plate with sliced carrots and
celery sticks. Low-cal and filling!

Macros: 8g protein, 30g carbs, 14g fat 270 calories

Click here to see how it's made

 Easy Black Bean Dip

Makes Four Servings

This creamy bean dip is great for a party or picnic.

Ingredients: How To Make:

1 can black beans, rinsed
1/4 cup low-fat greek yogurt
2 tsps lime juice
1/2 tsp ground cumin
1/2 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp paprika
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp cayenne pepper
2 tsps olive oil
1/4 cup chopped cilantro
1/4 cup chopped onion
Place beans, yogurt, lime juice, cumin,
oregano, garlic powder, paprika, salt
and pepper in a food processor or
blender. Process until well combined,
about 20 seconds. Add oil, cilantro and
onion. Pulse until well mixed, about 20
seconds. Transfer to a bowl and serve
with veggies or chips!

Macros: 7g protein, 17g carbs, 29g fat, 129 calories

Click here to see how it's made

 Peanut Butter Banana Ice
Cream

Makes One Serving

Whir up frozen bananas into an “ice cream” without the cream!

Ingredients: How To Make:

2 medium bananas, peeled,
halved and frozen
1/4 cup natural peanut butter
Unsweetened shredded
coconut for garnish
Place bananas and peanut butter
in a food processor. Pulse and
process until mostly smooth,
stopping to scrape down the sides
as needed. Garnish with coconut,
if desired. Serve immediately.

Macros: 8g protein, 33g carbs, 16g fat, 315 calories

Click here to see how it's made

 Air Fryer Steak Bites
Makes Four Servings
Your favorite steak dinner is now the ultimate party (and snack) food!
Ingredients:
1lb. New York strip steak, cubed
1 tbs worcestershire sauce
1/2 tsp freshly ground pepper
2 1/2 tsp kosher salt
1 stick (1/2 cup) unsalted butter
6 cloves garlic, finely chopped
2 tsp (or more) parsley, chopped
Macros: 24g protein, 0g
carbs, 40g fat, 453 calories
per serving
Click here to see how it's made
How To Make:
Preheat air fryer at 400 degrees for 5
minutes. In a large bowl, toss steak,
worcestershire sauce, pepper, and 2
tsps salt.
Working in batches if necessary,
arrange steak in air fryer basket in a
single layer. Cook 2 minutes, then flip
and continue to cook until desirable
doneness. Transfer steak to plate
and keep warm.
Over medium heat, melt 2 tbps of
butter. Stir in garlic and remaining
salt and cook, stirring often, until
sizzling and fragrant. Add remaining
butter and stir till melted. Remove
from heat and stir in parsley. Drizzle
steak with half of garlic butter. Serve
with remaining garlic butter
 Ridiculous Brownies
Makes One Serving
A Will Tennyson subscriber recipe -- yes, the secret ingredient is Diet Coke!

Ingredients: How To Make:

120g diet coke Combine dry ingredients, then add wet
21g cacao powder ingredients and mix. Place in baking
12g whey protein sheet lined dish and bake for 30
15-20g flour minutes at high temp (check every 10
45g erythritol minutes). Depending on how long you
1 pinch of baking powder cook it, it will be more gooey or more
1 pinch of salt cakey.

Macros: 22g protein, 15g carbs, 0g fat, 148 calories

Click here to see how it's made

 Popcorn with Nutritional
Yeast

Makes Eight Servings

Did you know nutritional yeast has 8 grams of protein per serving?!

Wrap Components: How To Make:

1/2 cup popcorn kernel
2 tbs olive oil
1/4 cup nutritional yeast
flakes
1/2 tsp garlic powder
1/4 tsp onion powder
1/4 tsp Italian seasoning
1/4 tsp dill
1/4 tsp celery seeds
1/2 tsp salt, or to taste
1/4 tsp cayenne pepper
Prepare popcorn in desired fashion and
add to a large bowl. Combine nutritional
yeast flakes, garlic powder, onion powder,
Italian seasoning, dill, celery seeds, salt
and cayenne pepper in a bowl and mix
well.
Drizzle or spray freshly popped popcorn
with olive oil. Toss popcorn with
seasonings. Serve!

Macros: 6g protein, 26g carbs, 5g fat, 159 calories

Click here to see how it's made

 Quick & Easy Chocolate
Banana Smoothie
Makes One Serving
When you're on the go, sometimes it helps to have a go-to smoothie you can
make in a few minutes. This chocolate banana smoothie is just that.

Ingredients: How To Make:

1 scoop chocolate protein Combine ingredients into a blender and
1 handful ice blend! Put in a to-go cup and get on
1 banana with your day!
1/2 milk of choice

Optional adds:
70g frozen blueberries
16g peanut butter
80g greek yogurt
15g chocolate chips
5g cacao powder

Macros: 30g protein, 30g carbs, 6g fat, 289 calories

Click here to see how it's made

 Chocolate Protein
Zucchini Bread
Makes Seven Servings

Ingredients: How To Make:

1.5 cups gluten free baking
flour
1/2 cup collagen powder
2 eggs
1 tsp baking soda
1/2 tsp salt
1.5 cups zucchini, shredded
1/2 cup cane sugar
2 tbsps cacao powder
1/4 cup mini choc chips
1/4 cup avocado oil
1 cup almond milk
Preheat oven to 350 degrees. Place
shredded zucchini into a strainer. Mix
together the dry ingredients except for
chocolate chips. One by one, add in the
wet ingredients and mix well.
Fold in the zucchini and the chocolate
chips. Portion into an 8x4 lined loaf pan.
Top with extra chocolate chips. Bake for
50 minutes. Turn off the oven and let
cool for 30 minutes before removing.

Macros: 21g protein, 39g carbs, 12g fat, 333 calories

Click here to see how it's made

Dairy Free Salted Caramel
Protein Smoothie
Makes Two Servings

Smoothie ingredients: How To Make:

7 ice cubes Combine the smoothie ingredients and
1/3 cup protein powder blend until smooth. Whisk the caramel
1/8 cup coconut milk sauce with a fork. Drizzle some caramel
1 cup hemp milk into the glasses with a spoon. Pour in
1 tbs almond butter the shake.
1 date Top with coconut whipped cream (if
using) and more drizzled caramel.
Sauce ingredients:
healthy caramel sauce
2 tbs almond butter
2 tbs maple syrup
2 tsp vanilla extract
1/2 tsp salt

Macros: 20g protein, 23g carbs, 20g fat, 356 calories

Click here to see how it's made

 Cookie Dough
Overnight Oats
Makes Two Servings
Garnish the noodles with 5 grams of sesame oil and a sprinkle of black
sesame seeds before plating up.

Ingredients: How To Make:

1/4 cup gluten-free oats
1/4 cup vegan protein powder
1/2 cup hemp milk
1 tbs almond hazelnut butter
1 tsp vanilla extract
1/4 tsp sea salt
1 tbs chia seeds
1/8 cup mini choc chips
In a medium bowl, mix together the dry
ingredients (except choc chips). One by
one add in the wet ingredients. Whisk
until smooth and no clumps from the nut
butter remain. Stir in the chocolate
chips.
Portion into two mason jars making sure
that there is even liquid in both. Tighten
the lid on the jar and let sit for four hours
or overnight.

Macros: 15g protein, 19g carbs, 12g fat, 245 calories

Click here to see how it's made

 High Protein
Granola Recipe
Makes One Serving
A high-protein breakfast sandwich! Add hot sauce or ketchup to spice it up.
Ingredients:
1/2 cup hemp hearts
1/2 cup shredded coconut
1 cup walnuts chopped
1/8 cup walnuts chopped
1 cup almond flour
1/4 cup pumpkin seeds
1/3 cup coconut oil
1/2 cup almond butter
1/3 cup honey
1/8 cup collagen powder
1/2 cup dried cranberries
1/3 cup egg whites
Macros: 15g protein, 23g
carbs, 37g fat, 454 calories
Click here to see how it's made
How To Make:
Pre-heat oven to 30 degrees. In a large
bowl, mix together all dry ingredients.
Melt the coconut oil and whisk together
all wet ingredients except the egg
whites. Pour wet into dry and combine.
Add in the egg whites and mix well (it
will look wet).
Portion onto a baking sheet and press
down slightly. The granola should all be
"connected" (this is what makes bigger
clusters). Bake for twenty minutes. Stir
the granola with a spatula. Move the
middle parts towards the outside and
then press down lightly again so it's
mostly connected. Bake for another
twenty minutes. Turn the oven off and
let sit for ten minutes. Remove from
oven and let cool. Scrape and break
and store in the fridge.
 Apple Pie Energy Balls

Makes Four Servings

A naturally sweet healthy snack or an after-dinner treat.

Ingredients: How To Make:

3/4 cup Medjool dates, pitted
and chopped
1/2 cup rolled oats
1/2 cup chopped dried apples
1/2 cup unsweetened almond
butter
1/4 cup chopped pecans,
toasted
1 tbs ground cinnamon
Soak dates in a small bowl of hot
water until softened, 5 to 10 minutes.
Drain. Then, combine oats, dried
apples, almond butter, pecans,
cinnamon, and the soaked dates in a
food processor; process until very
finely chopped.
Roll the mixture into 12 balls (about 2
tbs each). Refrigerate for at least 15
minutes or up to one week.

Macros: 6g protein, 29g carbs, 16g fat, 260 calories

Click here to see how it's made

 Peanut Banana Cocoa
Crunch Bowl
Makes Two Servings
Use any other fruits or toppings you have around. For maximum texture and
taste, we recommend using Barebells Protein Bars.

Ingredients: How To Make:

150g nonfat greek yogurt Layer all ingredients in the listed order
65g frozen banan into a serving bowl. Adjust amounts to fit
1/2 protein bar of choice your preferences and macros! Enjoy!
14g peanuts
6g cocoa nibs
Drizzle of honey

Macros: 30g protein, 45g carbs, 13g fat, 406 calories

Click here to see how it's made

 Avocado Hummus
Makes Ten Servings
Just toss a few ingredients in the food processor and whir away!

Ingredients: How To Make:

1 (15 ounce) can no-salt Drain chickpeas, reserving 2 tbs of the
added chickpeas liquid. Transfer the chickpeas and the
1 ripe avocado, halved reserved liquid to a food processor. Add
and pitted avocado, cilantro, tahini, oil, lemon
1 cup fresh cilantro leaves juice, cumin, and salt. Puree until very
1/4 cup tahini smooth. Serve with veggie or pita chips.
1/4 cup EVOO
1/4 cup lemon juice
1 clove garlic
1 tsp ground cumin
1/2 tsp salt

Macros: 3g protein, 10g carbs, 12g fat, 156 calories

Click here to see how it's made

 Salt & Pepper
Chicken Bites
Makes Four Servings
Chicken but it's fun-sized 😀

Ingredients: How To Make:

8 chicken tenderloins trimmed
of any fat/skin
2 tbs salted butter
1 tsp kosher salt
1/2 tsp peppercorn medley
Cut chicken into small, bite-size
pieces. Season with salt, pepper,
and toss to make sure it's evenly
seasoned. Then melt butter in a pan
over medium-high heat (cast iron is
best!) until is begins to slightly
brown.
Place chicken pieces in hot
butter/skillet and let cook for about
one minute, until the undersides turn
golden brown. Flip pieces and cook
till done (about 2-3 minutes).
Remove the chicken, serve, and top
with remaining kosher salt.

Macros: 21g protein, 0g carbs, 8g fat, 166 calories

Click here to see how it's made

 Protein Ice Cream 🍦

Makes One Serving

Never skip dessert! Top with your favorite fixings!

Ingredients: How To Make:

1/4 cup almond milk Combine all ingredients into blender and
1 frozen banana blend until thick! Top with crunched oreos
1 scoop protein powder and enjoy this high protein dessert!
1 tbsp PB2 (optional)
1 tbsp cacao/cocoa powder
1 tsp chia seeds
1 tbsp greek yogurt
2 oreos

Macros: 35g protein, 70g carbs, 10g fat, 497 calories

Click here to see how it's made

 Healthy Chicken Fingers
Makes Four Servings
An adult and kid favorite! Serve with ketchup or BBQ sauce!

Ingredients: How To Make:

1 cup panko breadcrumbs Preheat oven to 400 degrees. Spray a
1/4 cup grated parmesan baking sheet with nonstick cooking spray.
cheese In a shallow bowl mix the panko
1/4 tsp garlic powder breadcrumbs, parmesan cheese, thyme,
1/4 tsp thyme parsley, paprika, salt, and pepper and stir
1/4 tsp parsley until combined. Set aside. Pour the 1/4
1/4 tsp paprika cup olive oil into another bowl.
1/4 tsp salt Dredge the chicken in the olive oil and
1/8 tsp pepper then into the dry ingredients making sure
1.5 lb chicken tenders both sides are coated. Place tenders on
1/4 cup olive oil the baking sheet. Bake for 25 minutes.
flipping once. Sprinkle with fresh parsley if
you want and serve warm with ketchup or
honey mustard dipping sauce.

Macros: 36g protein, 9g carbs, 16g fat, 335 calories

Click here to see how it's made

 Mmmmm Ceviche
Makes Four Servings
Features sea bass cured in lime juice and a garlicky avocado sauce!
Ingredients:
11 oz sea bass fillet
4 6-inch corn tortillas
5 oz avocado, sliced
3 oz cucumber, chopped
3 oz tomato flesh, chopped
2 oz onions, chopped
3/4 cup lime juice, fresh
1 tbs olive oil
1/2 tsp serrano pepper
1/4 cup cilantro leaves
1/2 tsp black pepper
1/4 tsp salt
2 tsp garlic, minced
4 tsp sriracha
Macros: 12g protein, 22g carbs, 16g fat, 250 calories
Click here to see how it's made
How To Make:
Preheat oven to 320. Chop sea
bass into 1/4 inch pieces. Soak fish
in lime juice for 20 mins. Lightly
brush corn tortillas with olive oil and
pile on top of each other. Slice
diagonally four times to create 8
equal pieces.
Place tortilla pieces onto sheet and
bake for 6 minutes (check at 4
minutes). Then remove from oven.
Once fished has turned white, drain
and discard lime juice. In a bowl, mix
together remaining ingredients and
fish (except avocado and garlic).
Blend avocado and garlic with olive
oil into a creamy paste. Mix
everything together and top with
sriracha. Enjoy!
 Low-carb Double
Chocolate Chip Muffins
Makes Twelve Servings
Who doesn't love a pastry? Especially when it's homemade!

Ingredients: How To Make:

2 cups almond flour
1 cup monk fruit allulose blend
1/2 cup cocoa powder
1/4 cup collagen protein powder
1.5 tsp baking powder
1/4 tsp sea salt
1/3 cup coconut oil
1/2 cup unsweetened almond milk
3 large eggs
1/2 tsp vanilla extract
3/4 cup sugar free dark chocolate
chips
Preheat oven to 350 degrees. Line
a muffin pan with 12 parchment
paper liners or silicone muffin liners.
Then, in a large bowl, stir the
almond flour, sweetener, cocoa
powder, collagen, baking powder,
and sea salt. Stir in melted coconut
oil and almond milk. Whisk eggs
and vanilla. Fold chocolate chips
last.
Scoop the batter evenly into the
muffin cups, filling almost full. Bake
for 25 minutes, until the tops are
slightly darker on the edges and an
inserted toothpick comes out clean.

Macros: 10g protein, 10g carbs, 20g fat, 233 calories per muffin

Click here to see how it's made

That's it!