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5 Evolve Friendly Snacks

Updated: Nov 21, 2018








1. Tiny Tunas


1 cup cherry tomatoes with tops cut off, and scooped out

1 packet tuna

1/4 tsp. dill

1 tbsp. low fat mayo

Juice of 1/4 lemon

6 crackers


Value = 1 carb, 1 fat, 1 protein


Macros without crackers =

104 calories

2g fat

6g carbs

18g protein





2. Cottage Cheese, Strawberries & Cashews


½ cup low fat cottage cheese

4 strawberries, sliced

1 tbsp. cashews


Value = 1/2 carb, 1 protein, 1 fat


Macros =

186 calories

8g fat

14g carbs

15g protein







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3. PB&J Protein Shake


1/2 frozen banana

2 strawberries

1 scoop Whey Protein Powder

1 cup almond milk

2 tsp. natural peanut butter

2 ice cubes


1. Blend together until smooth.


Value = 1 carb, 1 fat, 1 protein


Macros =

307 calories

9g fat

30 g carbs

29g protein




4. Mock Starbuck's Protein Box


1 mini pitas

1/2 small apple, sliced

Juice of ½ lemon

1/2 cup grapes

1 tbsp. peanut butter

1 oz. hard cheese of choice (perhaps Swiss)

1 hard-boiled eggs with yolks removed


Value = 2 carbs, 1 protein, 1 fat


Macros =

323 calories

11g fat

39g carbs

18g protein




5. Basic B Toast


1 hard-boiled egg, sliced

1 oz. avocado, mashed

1 sliced Ezekiel Toast

Salt and pepper to taste


Value = 1 carb, 1 1/2 fat, 1/2 protein


Macros =

197 calories

10g fat

17g carbs

11g protein



k bye

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