Rich in fiber & natural sugars — perfect for midday energy lift. 160 kcal (per 1 ball) | Protein: 3g | Carbs: 18g | Fats: 9g
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Ingredients (makes ~10 balls):
1 cup soft Medjool dates (pitted)
½ cup unsweetened shredded coconut
¼ cup raw almonds or walnuts
1 tbsp chia seeds
1 tsp vanilla extract
Pinch of sea salt
Instructions:
Blend all ingredients in a food processor until sticky dough forms.
Roll into small balls and refrigerate for at least 20 minutes.
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Dark Chocolate Tahini Toast
A grounding, satisfying sweet bite in under 5 minutes. 230 kcal | Protein: 6g | Carbs: 18g | Fats: 14g
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Ingredients (1 serving):
1 slice whole grain or seed bread
1 tbsp tahini
1 tsp dark chocolate chips (or shaved 85% chocolate)
Optional: banana slices, hemp seeds
Instructions:
Toast bread, spread tahini.
Sprinkle chocolate and toppings.
Let the heat slightly melt the chocolate.
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Avocado Rice Cakes with Seeds
Loaded with healthy fats and crunch. Great post-workout snack. 210 kcal | Protein: 4g | Carbs: 20g | Fats: 13g
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Ingredients (1 servings):
2 brown rice cakes
½ ripe avocado
1 tsp lemon juice
Sea salt, black pepper
Sprinkle of sesame and sunflower seeds
Instructions:
Smash avocado with lemon juice and season.
Spread on rice cakes, top with seeds.
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Crispy Chickpea Snack Bowl
Crunchy, protein-rich and super addictive (in a good way) 190 kcal | Protein: 6g | Carbs: 18g | Fats: 10g
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Ingredients:
1 can chickpeas (rinsed & dried)
1 tbsp olive oil
½ tsp smoked paprika
¼ tsp garlic powder
Salt to taste
Instructions:
Toss chickpeas with oil and spices.
Bake at 200°C (392°F) for 25–30 mins until golden & crispy.
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Frozen Banana Bites with Dark Chocolate & Almond Butter
Health Benefit: These bites satisfy sweet cravings while providing potassium, healthy fats, and antioxidants — a great treat for post-workout recovery or mood balance.
Macros (1 portion): Calories: ~95 kcal Protein: ~1.5 g Fat: ~5.5 g Carbohydrates: ~11 g Fiber: ~1.2 g Sugar: ~5.5 g
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Ingredients:
2 ripe bananas
2–3 tbsp natural almond butter (or peanut butter)
½ cup dark chocolate chips
1 tsp coconut oil (optional, for smoother melting)
Sea salt or crushed nuts (optional, for topping)
Instructions:
Slice bananas into ½-inch thick rounds.
Spread a small amount of almond butter between two banana slices to make a “banana sandwich.”
Place the banana bites on a tray lined with parchment paper and freeze for 30 minutes.
Meanwhile, melt the dark chocolate chips with coconut oil (if using) until smooth.
Dip each frozen banana sandwich halfway into the chocolate. Sprinkle with sea salt or crushed nuts if desired.
Return to the freezer for another 10–15 minutes. Store in an airtight container in the freezer.
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Savory Greek Yogurt Dip with Veggie Sticks
Health Benefit: This protein-rich dip helps support muscle recovery and keeps you feeling satisfied between meals. Macros (1 portion): Calories: ~140 kcal Protein: ~10 g Fat: ~6 g Carbohydrates: ~7 g Fiber:~2–3 g Sugar: ~6 g
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Ingredients:
1 cup plain Greek yogurt (unsweetened, full-fat or low-fat)
1 garlic clove, minced
1 tbsp lemon juice
1 tsp dried dill or fresh chopped dill
Salt and pepper to taste
Sliced veggies (carrots, cucumber, bell pepper, celery) for dipping
Instructions:
In a small bowl, combine yogurt, garlic, lemon juice, dill, salt, and pepper.
Mix well and refrigerate for 15 minutes to let flavors develop.
Serve with colorful raw veggie sticks.
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Baked Almond-Chia Granola Clusters
This oven-baked granola is rich in fiber, plant-based protein, and healthy fats, making it a perfect energy-boosting snack. Almonds and chia seeds support heart health and brain function, while oats provide slow-digesting carbs to keep you full and focused.
Nutrition per serving (~40g):
Calories: 190
Protein: 4g
Fat: 10g
Carbs: 20g
Fiber: 3g
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Ingredients (makes ~6 servings):
1½ cups rolled oats (135g)
½ cup chopped almonds
2 tbsp chia seeds
¼ cup unsweetened shredded coconut
1½ tbsp coconut oil (melted)
2 tbsp maple syrup or honey
½ tsp cinnamon
A pinch of sea salt
Optional: 1 tsp vanilla extract
Instructions:
Preheat the oven to 160°C (320°F). Line a baking tray with parchment paper.
In a large bowl, mix oats, almonds, chia, coconut, cinnamon, and salt.
In a small bowl, combine melted coconut oil, syrup/honey, and vanilla.
Pour wet into dry and mix until well coated.
Spread onto the tray, gently press down for chunky clusters.
Bake for 22–25 minutes, stirring once halfway through. Let cool completely for crunch.
Serving Tip: Enjoy on its own, with plant-based yogurt, or sprinkled over smoothie bowls.
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Carrot-Hummus Mini Wraps
These savory wraps combine fiber-rich veggies with creamy hummus for a snack that supports gut health and stable energy levels. Carrots provide beta-carotene, while whole grain wraps contribute complex carbs for sustained focus.
Nutrition per serving:
Calories: 140
Protein: 4g
Fat: 6g
Carbs: 18g
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Ingredients (2 servings):
2 mini whole grain wraps or tortillas
4 tbsp hummus
1 medium carrot, grated
½ red bell pepper, sliced
½ tsp ground cumin (optional)
Fresh parsley or cilantro
Instructions:
Spread hummus evenly on each wrap.
Top with grated carrot, bell pepper, herbs, and cumin.
Roll tightly and cut in half. Enjoy as a light and crunchy snack!
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Cottage Cheese & Cucumber Rice Rolls
These refreshing rolls are rich in hydrating vegetables and high-protein cottage cheese, making them a light but satisfying snack. Avocado adds healthy fats, while mint aids digestion and refreshes your senses.
Nutrition per serving:
Calories: 165
Protein: 10g
Fat: 6g
Carbs: 18g
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Ingredients (2 servings):
4 rice paper wrappers
100 g (about ½ cup) cottage cheese
½ avocado, thinly sliced
1 small cucumber, thinly sliced
Fresh mint or basil leaves
A squeeze of lemon juice
Instructions:
Soak rice wrappers in warm water for 20 seconds until soft.
Layer with cottage cheese, avocado, cucumber, and herbs.
Roll tightly and slice in half. Serve chilled for extra freshness.
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Zucchini Parmesan Chips
Low in carbs and calories, these chips are a great alternative to processed snacks and rich in fiber and antioxidants.
💥 120 kcal | Protein: 7g | Carbs: 6g | Fats: 8g
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Ingredients:
1 medium zucchini, thinly sliced
2 tbsp grated Parmesan cheese
1 tbsp olive oil
Garlic powder, pepper, salt to taste
Instructions:
Preheat oven to 200°C (400°F).
Toss zucchini slices with olive oil, Parmesan, and spices.
Arrange in a single layer on parchment-lined baking sheet.
Bake 20–25 min or until golden and crispy. Flip halfway.
Cool and enjoy warm or store in airtight container.
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Apple Nachos with Peanut Butter Drizzle
💥 210 kcal | Protein: 5g | Carbs: 26g | Fats: 11g
🌿 Health Benefit: This snack provides a quick energy boost with natural sugars, healthy fats, and fiber to keep you satisfied longer.
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Ingredients:
1 small apple, thinly sliced
1 tbsp natural peanut butter (warmed slightly)
1 tsp chopped almonds
1 tsp dark chocolate chips
Optional: sprinkle of cinnamon
Instructions:
Arrange apple slices on a plate.
Drizzle with warm peanut butter.
Sprinkle with chopped nuts, chocolate chips, and cinnamon.
Serve immediately for best texture.
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No-Bake Matcha Oat Bites
💥 180 kcal | Protein: 9g | Carbs: 10g | Fats: 12g
🌿 Health Benefit: Packed with protein and healthy fats, this combo supports muscle repair and keeps blood sugar stable.
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Ingredients:
1 cup rolled oats
2 tbsp almond butter
1 tbsp honey or maple syrup
1 tsp matcha powder
1 tbsp chia seeds
1–2 tbsp plant milk (if needed for texture)
Instructions:
Mix all ingredients in a bowl until a sticky dough forms.
Roll into small balls.
Chill in the fridge for 30 min. Store refrigerated for up to 5 days.
