Snacks for muscle building

  • Whole grain wrap with natural peanut butter and a banana rolled up inside
  • Celery sticks with peanut butter and raisins on top
  • Whole grain bread or rice cakes with natural nut butter and a glass of milk
  • Low-fat cheese cubes
  • Hardboiled eggs
  • Yogurt mixed with fruit and nuts
  • Cottage cheese mixed with fruit and nuts
  • Cottage cheese mixed with tuna and salsa
  • Trail mix (stick to a handful)
  • Nuts (ditto)
  • Crudites such as carrot sticks, broccoli or cauliflower florets, cherry tomatoes, etc., served with hummus or yogurt tzatziki
  • Half of a turkey or tuna sandwich on whole wheat bread
  • Yogurt and granola
  • Leftover chicken or turkey (great to eat cold)
  • Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
  • Half a large whole wheat bagel with light cream cheese
  • Apples, bananas, oranges, strawberries, grapes, other berries and fruit
  • Fruit smoothie in a thermos
  • Low-fat muffin
  • Low-fat granola bars without the added sugars
  • Nutritional supplement bars (Be careful. Make sure they are not over 200 calories,
    have fewer than 7 grams of fat, and carry significant nutrients without excess or artificial sugar.)
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