Here are 5 suggestions for healthy and very quick snacks/lunches to prepare. It's something I'm asked a lot on Instagram so you can see it in video, or in writing here. Vegan or non-vegan options, savory or sweet, for all tastes basically. Will you try it?
Toast with egg and fresh cheese
An absurdly easy option and perhaps one that many people already know, however I wanted to highlight this option because of the toast you choose, because there is a lot of choice on the market, but not always the most interesting at a nutritional level. So I leave here my suggestion of super simple toast and without added sugars or oils, the rye toast from Aldi, Lidl or Mercadona. They are all the same, only the packaging changes, in terms of ingredients it varies little, they are based on rye flour and some have sesame seeds.
This snack counting two toasts, 1 boiled egg and also fresh cheese has 194 calories, 16 grams of protein, 15 grams of carbohydrates and 6 grams of fat.
Rice Overnight Oats (Rice Cakes version)
This snack is a great option for those who like to eat in larger quantities but with fewer calories, and why? Because we are not going to use oat flour or flakes, but rather Crushed Rice Cakes having more volume with fewer calories!
For this snack you only need:
- 2 or 3 rice cakes
- 100 milliliters of plant-based drink
- 1 scoop of protein
- Cinnamon to taste
To prepare just crush the rice cakes, put in the jar that will be used to store the oats and add the remaining ingredients. Shake the jar and let it rest for a few hours.
Each serving has only 184 calories, 24 grams of protein, 16 grams of carbohydrates and 3 grams of fat. If you prefer not to use protein, you can sweeten with vanilla yummy drops or then with some sugar to your taste.
Cheesecake Cups
It's definitely one of my all-time favorite snacks! I make it many times since it's easy and wonderful. And for this snack you only need:
- 30 grams of oat flakes
- 5 grams of agave syrup
- Between 150 to 200 grams of Greek natural yogurt, skyr or beaten fresh cheese
- Stevia
- Fruit to taste
To make it, just mix the oats with the agave syrup and place at the bottom of a jar. Mix the fresh cheese with stevia and add over the oat base. Add fruit to your taste.
You can replace the fresh cheese with flavored yogurt and remove the stevia. Each serving has 233 calories, 20 grams of protein, 31 grams of carbohydrates and 2 grams of fat.
Vegan Protein Balls
These balls turned out wonderful! And the best part? You can make them in so many varied flavors! Just change the flavor of the protein you use. You can also make them with milk protein if you prefer, I made them vegan for a change too.
For these protein balls you need:
- 2 scoops of protein, I used soy with vanilla flavor
- 30 grams of oats
- 100 milliliters of plant-based drink
- 1 dessert spoon of peanut butter
- Cinnamon (optional)
To prepare it's as simple as joining all the ingredients in a container and involving everything well. If it's too dry you can add more plant-based drink or peanut butter, until you form a malleable dough with your hands.
You can use another nut or seed butter, such as sunflower seed, almond, cashew, among other options. You can also use of course, another protein to your liking.
A serving of 3 balls has 235 calories, 23 grams of protein, 12 grams of carbohydrates and 8 grams of fat. Values may vary slightly according to the protein used, but will be more or less identical. They last up to a week in the fridge.
Microwave Chickpeas
It's so easy and practical for those who don't have time to turn on the oven. Of course it's not that crispy, but it's equally wonderful. A great snack option to accompany with whatever you want.
You only need:
- 100 grams of cooked chickpeas
- Spices to your liking
- Pinch of salt
- 1 teaspoon olive oil
To prepare just drain the chickpeas and dry with a cloth. Then add the chickpeas to a large microwave-safe container. Put the spices and salt over the chickpeas and involve until well mixed. Microwave for 5 minutes, checking every minute how it is. You can cook longer until it's to your liking. Finally, let rest 5 minutes after cooking in the microwave.
This snack has only 154 calories, 7 grams of protein, 14 grams of carbohydrates and 6 grams of fat.
