Snap Fitness Health & Fitness Blog

You are currently browsing all 114 posts in the Meals category.

Posts 81 - 90 of 114

Featured Recipe: Protein Pancakes

By: Snap Fitness

Pancakes are always a crowd-pleaser, but a big no-no if you are trying to watch your diet. The answer to this dilemma? Protein Pancakes.


This recipe will make you ditch the boxed pancake mixes in your pantry and never look back. 


These pancakes not only contain a good amount of protein, but they also include slow-digesting carbs and fiber, making it a healthy and satisfying alternative!


Go forth and ditch those boxed mixes in your pantry!




4 egg whites

1/2 cup old fashioned rolled oats

1/2 cup plain Greek yogurt

1/2 tsp vanilla extract

1/4 tsp baking powder

Cinnamon to taste



1. Mix all ingredients together in a blender. Blend until you have a smooth batter.

2. Scoop approximately 1/4 cup for each pancake on medium-low heat until mixture bubbles on top, flip and cook for another 60-90 seconds.

3. Finish with a topping of your choice such as fresh fruit or peanut butter and fruit preserves



Nutritional Value:

Makes 4 pancakes

Per pancake: 70cal, 8g carbs, 1g fat, 8g protein, 85mg sodium, 2g sugar

Featured Recipe: Chocolate Peanut Butter Protein Shake

By: Snap Fitness


Nothing tastes better than the combination of  chocolate and peanut butter. Take your taste buds to new heights with this cold, creamy, peanut butter chocolate protein shake recipe. So good, you’ll forget its actually healthy for you!




1 Scoop chocolate protein powder

1 Cup choice of milk (almond, skim, soy)

2 Tbsp natural peanut butter

5 ice cubes




Combine all ingredients in a blender and blend until smooth. Enjoy immediately!

Featured Recipe: Summer Slim Coleslaw

By: Jodi Sussner, Director of Personal Training

Coleslaw is a summer staple at picnics and family events but, loaded with fat and calories.  Enjoy the flavors of the veggies and leave the heavy dressing behind. 


You won’t miss the old standby Coleslaw once you have tried this!




1 Head Green Cabbage – rinsed and chopped

½ cup Cilantro – rinsed and chopped

½ cup Bean Sprouts

¼ cup Raw Pumpkin Seeds

¼ cup  Sunflower Seeds

½ cup Craisins

½ cup Any smoky Chipotle Dressing or Mayo

1-2 Tbsp Apple Cider Vinegar - Dilute ACV into dressing to thin

Salt/pepper to taste




Toss all of the above ingredients together and chill for 1hour.  Enjoy within 1-2 days for maximum freshness and crunch.


Nutritional Value:

Makes 8 servings

Per serving: 120 cal, 12g carbs, 7g fat, 5g protein


Featured Recipe: Homemade "Kind" Inspired Bars

By: Jodi Sussner, Director of Personal Training

These bars are perfect when you need a little sweet, salty, crunchy and healthy snack! They are easy to experiment with too! Play around with different combinations of nuts, seeds and dried fruits to get the exact taste you are in the mood for.




2 cups Nuts – Personally, I like to use roasted because you end up with a more flavorful and crunchy bar.  But, you can also use raw nuts.  If you using raw, be sure to add ½ tsp of salt to your mixture.


For the pictured recipe:

1 cup of roasted, salted and shelled pistachios

1 cup roasted, salted almonds


1 cup Seeds – Examples include: sesame seeds, pumpkin seeds, buckwheat groats (also called kasha), or sunflower seeds


For the pictured recipe:

½ cup – raw pumpkin seeds

½ cup – raw buckwheat groats


1 cup Dried Fruit – Examples include: craisins, raisins, unsweetened coconut flakes, dried apricots (dried apricots with cashew nuts is a great combination)


For the pictured recipe:

½ cup – craisins

½ cup – unsweetened coconut flakes


¼ cup – Brown Rice Syrup  If you don’t have this on hand, you can always use Corn Syrup (but, this type of syrup has a higher glycemix index and will spike blood sugar more than brown rice syrup)


½ tsp – Vanilla or Almond Extract




1. Preheat oven to 350 degrees

2. Coarse chop the nuts. Add in seeds and toss. 

3. Coarse chop the dried fruit and add to the mixture. 

4. Combine Brown Rice Syrup and Flavor extract. 

5. Pour the liquid mixture over the nuts and mix thoroughly.  

6. Spread mixture onto a greased (nonstick cooking spray) pan.  If possible, use a pan with 1-2 inch sides. I used a deep cookie sheet. 

7. Bake at 350 degrees for 15 minutes. 

8. Remove and let cool. Cut into bars and keep them wrapped in plastic or refrigerate for storage.


Nutritional Value:

Makes about 18 bars

Per bar: 149cal, 15g carbs, 9g fat, 5g protein, 37mg sodium, 6g sugar

Featured Recipe: Chicken Salad Cucumber Cups

By: Snap Fitness

Sick of showing up at parties with the same boring chips and dip appetizer as everyone else? Looking for something new and fun to impress others? We have the answer for you!


This recipe replaces the typical crackers or chips, and uses cucumber cups instead!




2 cucumbers

1 1/4 cups diced cooked chicken breast

1/2 cup plain Greek yogurt

1 tsp. fresh lemon juice

1/2 tsp dill weed

Salt and Pepper to taste




1. To make the cucumber cups, first peel your cucumbers. Slice the peeled cucumbers in 1 inch rounds. Using a melon baller or teaspoon, carve out the middle of the cucumber slices. Be sure you do not carve out too much and poke through the bottom.  Set the cucumber cups aside while you prepare the chicken salad.

2. Combine the chicken salad ingredients in a medium bowl.

3. Pack the cucumber cups with the chicken salad right before serving and enjoy!



Nutritional Value:

Makes about 12 cups depending on the size of cucumbers

Per cucumber cup: 34cal, 2g carbs, 1g fat, 6g protein, 107mg sodium, 1g sugar

Featured Recipe: Oatmeal Applesauce Muffins

By: Snap Fitness

 Yesterday’s blog, ‘8 Reasons Why We Love Oatmeal,’ highlighted several reasons why oatmeal might just be the perfect food.


Today we have a great recipe and the star of it is, you guessed it, oatmeal!


These Oatmeal Applesauce Muffins are quick to make and better yet, are easy to freeze and reheat  – so they are great to have on stand-by in the freezer!




5 cups old fashioned rolled oats (use certified gluten free oats to make the recipe gluten-free!)

2 ¾ cups almond milk (or skim if you prefer)

2 cups unsweetened applesauce

½ cup honey

2 eggs

1 ripe banana mashed

1 Tbsp ground cinnamon

3 tsp. baking powder

1 tsp. salt

1 tsp. vanilla





1. Preheat the oven to 350F.  Prepare 2 muffin tins with muffin tin liners.

2. In a large mixing bowl, combine eggs, vanilla, applesauce, mashed banana and honey. Mix thoroughly.

3. Add in oats, cinnamon, salt and baking powder. Mix together.

4. Add in the almond milk and mix until all the ingredients are thoroughly combined. The mixture will be runny.

5. Pour the mixture into the muffin tin liners. Bake for 30-35 minutes until a toothpick comes out clean from the center of a muffin.

6. Let the muffins cool and enjoy! Be sure to freeze the muffins within 1-2 days.


Nutritional Value:

Makes about 24 muffins

Per serving: 109cal, 21g carbs, 2g fat, 3g protein, 8g sugar, 166mg sodium

Featured Recipe: Roasted Chickpeas

By: Snap Fitness


Craving something salty, but want to stay on track with your diet? This recipe for Roasted Chickpeas is a quick, healthy snack for on-the-go.


Roasted chickpeas are full of fiber, protein, and are light in sodium. They are the perfect snack for when the salt cravings hit!  Add your own variety of spices or a touch of sugar and cinnamon for a sweet treat.


Either way you cut it, these are sure to be a crowd pleaser.





1 (15-oz) can chickpeas (garbanzo beans)

1/2 tsp olive oil

1/2 tsp fine grain sea salt

1/2 tsp garlic powder

1/4 tsp chili powder

1/4 tsp ground ginger

1/4 tsp cumin

1/8 tsp ground turmeric




1. Preheat oven to 400F and line a medium baking sheet with parchment paper.

2. Rinse and drain the chickpeas and place onto paper towel. Add a couple paper towels on top and roll the chickpeas around until completely dry. This helps them crisp up in the oven.

3. Add the chickpeas into a medium mixing bowl and stir in the oil until coated. Add the seasonings and mix well until chickpeas are completely coated.

4. Spread chickpeas onto the baking sheet.

5. Bake at 400F for 20 minutes. Give the pan a gentle shake to stir the chickpeas and bake for another 15-20 minutes, until golden and lightly charred on the bottom.

6. Cool for 5 minutes



Nutritional Value:

Makes 3 servings

Per serving: 148 cal, 24g carbs, 3g fat, 7g protein, 549mg sodium

Featured Recipe: Oatmeal Protein Shake

By: Snap Fitness

Protein shakes are a way to get the protein the body needs, in a quick, convenient way. By adding oatmeal, the protein shake becomes a double threat!


Oatmeal increases the carbohydrate content in your protein shake. Carbohydrates are a primary source of energy for your body, and carbohydrates found in oatmeal contain fiber, which helps digestion, stabilizes blood sugar level, and makes the shake more filling.


Ideally, this shake should be consumed post-workout because as Jodi the Trainer explained in the blog “Fuel Your Body for Every Type of Workout,” consuming a combination of carbohydrates and protein helps the body replenish glycogen stores and repair muscles.




1 Scoop protein powder (vanilla or chocolate)

1/2 Cup strawberries (frozen works best)

1/2 Banana (frozen works best)

1/2 Cup choice of milk (almond, skim, soy)

1/4 Cup rolled oats (rolled oats will blend easier than steel-cut oats. If you do not like the texture of raw oats, precook and cool the oats, then blend in your shake)

A few ice cubes




Combine all ingredients in a blender and blend until smooth. Enjoy immediately!



Nutritional Value:

Per serving: 224 cal, 40g carbs, 27g protein*, 4g fat

*protein content depends on the protein powder used

Honey Almond Homemade Granola

By: Snap Fitness

Granola can be a comforting and delicious snack, but pre-packaged granola can be high in sugar and heavy on the wallet. 


Homemade granola is really quite simple, the best part about making your own version is that you can control the sweetener and personalize it to your desired taste with different nuts and dried fruits.


This recipe uses only natural sweetener – honey, and almonds are added for extra flavor and protein. Dried fruits such as raisins and cranberries can be added, but look for unsweetened fruits to keep the sugar content down.


 Enjoy this granola with yogurt, or by the handful!


Dry Ingredients:


6 Cups old fashioned rolled oats (use gluten-free rolled oats to make the recipe gluten-free)

1 Cup whole almonds

1/2 Cup sliced almonds


Coating Ingredients:


3/4 Cup honey

1/4 Cup vegetable oil, coconut oil or other healthy cooking oil

2 tsp vanilla extract

1 tsp cinnamon

1/4 tsp sea salt




1. Preheat the oven to 300 degrees F

2. In a large bowl, mix the wet ingredients (honey, oil, vanilla, cinnamon and sea salt)

3. Add in the oats and almonds and stir until all dry ingredients are evenly coated.

4. Line two baking sheets with parchment paper. Spread a layer of the mixture on the baking sheets. Bake for 40-45 minutes. Take the pan out at 20 minutes and 35 minutes to stir.

5. Once golden brown, remove the granola from the oven and allow to cool completely.

6. If you are going to add in dried fruit, do this once the granola is completely cooled.

7. Store the finished granola in an air-tight container. 



Nutritional value:

Makes 10 cups

Serving size is about ½ cup

202 calories, 28 carbs, 9g fat, 6g protein, 11g sugar


Featured Recipe: Texas Caviar

By: Snap Fitness

This dip is incredibly addicting, and quick to throw together. It is guaranteed to be a crowd-pleaser at your next party or backyard BBQ. 


Another great thing about this dip is that you can easily play with the ingredients and alter them to your liking. Want some extra protein? Use two cans of black beans. Not a fan of jalapeño? Not a problem -  skip it, or add just a little bit.


Experiment with the recipe and make it to your liking!




2 Cups celery

1 1/2 Cups red onion

1 small jar diced pimento

1 small jar jalapeño

1 15 oz. can of black beans

1 15 oz. can of corn

1 15 oz. can of garbanzo beans


Dressing Ingredients:


1/2 Cup sugar

3/4 Cup vegetable Oil

1/2 Cup apple cider vinegar



1. Combine the dressing ingredients in a small saucepan and heat the mixture until it boils and thickens. Remove from heat and cool in refrigerator while combining other ingredients.

2. Chop celery and red onion and combine in a large bowl. 

3. Rinse and drain beans and corn. Combine in the bowl with the chopped celery and red onion.

4. To your liking, add the diced pimento and diced jalapeño to the mixture. 

5. Add the cooled dressing to the mixture. Refrigerate and enjoy when the time comes!


Nutrition Value:

Serves 10-12

Per serving: 237 cal, 23 carbs, 15g fat, 5g protein, 82g sodium, 12g sugar

Posts 81 - 90 of 114