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24 High-Protein Snacks That Keep You Full

ByNick Garcia
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These protein-forward snacks combine convenient proteins with produce or whole-food carbohydrates for a more satisfying bite between meals.

24 High-Protein Snacks That Keep You Full infographic

These recipes use olive oil instead of seed oils and contain no soy or tofu. Select certified gluten-free packaged ingredients when required.

Before cooking

Times are estimates. Cook poultry and ground meats to 165°F and seafood to 145°F. Chill prepared food within two hours.

Jump to a recipe

  1. 1. Greek Yogurt and Berries
  2. 2. Cottage Cheese Bowl
  3. 3. Boiled Eggs
  4. 4. Turkey Roll-Ups
  5. 5. Tuna Cucumber Bites
  6. 6. Chicken Salad Cups
  7. 7. Greek Yogurt Dip
  8. 8. Egg Bites
  9. 9. Smoked Salmon Bites
  10. 10. Cottage Cheese Toast
  11. 11. Turkey Cheese Skewers
  12. 12. Yogurt Chia Pudding
  13. 13. Mini Turkey Meatballs
  14. 14. Egg Salad Cucumber Cups
  15. 15. Chicken Avocado Bites
  16. 16. Ricotta Berry Bowl
  17. 17. Shrimp Cocktail
  18. 18. Cottage Cheese Tomato Bowl
  19. 19. Turkey Lettuce Cups
  20. 20. Yogurt Peanut Butter Bowl
  21. 21. Mini Chicken Patties
  22. 22. Ham Egg Cups
  23. 23. Tuna Stuffed Peppers
  24. 24. Yogurt Fruit Pops

1. Greek Yogurt and Berries

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 3 cups plain Greek yogurt
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

2. Cottage Cheese Bowl

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 2 cups cottage cheese
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

3. Boiled Eggs

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 8 eggs
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

4. Turkey Roll-Ups

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

5. Tuna Cucumber Bites

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 2 cans tuna, drained
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

6. Chicken Salad Cups

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

7. Greek Yogurt Dip

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 3 cups plain Greek yogurt
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

8. Egg Bites

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 8 eggs
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

9. Smoked Salmon Bites

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 4 fish fillets
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

10. Cottage Cheese Toast

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 2 cups cottage cheese
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

11. Turkey Cheese Skewers

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

12. Yogurt Chia Pudding

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 3 cups plain Greek yogurt
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

13. Mini Turkey Meatballs

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Spread the ingredients on a large rimmed sheet pan. Roast at 425°F for 18 to 30 minutes, stirring vegetables once, until the protein is safely cooked.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

14. Egg Salad Cucumber Cups

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 8 eggs
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

15. Chicken Avocado Bites

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

16. Ricotta Berry Bowl

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 2 cups part-skim ricotta
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

17. Shrimp Cocktail

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound peeled shrimp
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

18. Cottage Cheese Tomato Bowl

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 2 cups cottage cheese
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

19. Turkey Lettuce Cups

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

20. Yogurt Peanut Butter Bowl

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 3 cups plain Greek yogurt
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

21. Mini Chicken Patties

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

22. Ham Egg Cups

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 8 eggs
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

23. Tuna Stuffed Peppers

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 2 cans tuna, drained
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

24. Yogurt Fruit Pops

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 3 cups plain Greek yogurt
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

Storage tips

  • Use shallow covered containers for faster cooling.
  • Store crisp toppings separately.
  • Freeze portions you will not eat within four days.

Related posts:

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Metabolism Healing Lemonade
Keto Wild Mustard Greens with Eggs
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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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