Diets

Banana Maple Protein Snack Wraps

Bananas are packed with vitamins, minerals, dietary fiber and phytonutrients

This is a delicious high protein snackthat you can knock up quickly with just a few readily available ingredients. I tend to make several of these at a time so I can eat them throughout the day.

Ingredients:

• 1 x 8″ 100% Whole Wheat Wrap
• 1 medium banana
• 1 tablespoons of all natural peanut butter (or almond butter)
• 1 tablespoon of slivered almonds
• 1 scoop of vanilla protein powder
• 1 tablespoons of sugar free maple syrup

Instructions:

• In a separate bowl, mash banana and protein powder together with a fork until combined.
• Spread the peanut butter onto the tortilla. Top with the banana mixture.
• Sprinkle with almonds, then drizzle with maple syrup.
• Roll the wrap and enjoy!

Servings: 1

Whether you eat the same foods every day or add some variety, it really doesn’t matter too much. Your objectives should be to eat the right amount of calories, allocate the proper amount of nutrients to each meal, schedule your meals evenly throughout the day and most importantly, stick to your plan. 

Can’t Go Wrong With Chicken

Chicken always has been and probably always will be a staple part of my high protein diet. It’s one the most versatile, value for money, sources of protein. You can grill it, boil it, stir fry it, cook it in the oven and even barbecue it.

Chile Chicken Monterey

Ingredients:

• 4 boneless chicken breasts
• Seasonings of your choice
• 1 Tbsp butter
• 1 small onion, chopped, 2 1/2 ounces
• 4 ounce can mushrooms or 1/4 pound fresh mushrooms, sliced
• 4 ounce can chopped green chilies
• 4 ounces pepper-jack cheese, shredded

Instructions:

• Flatten and season the chicken breasts
• Grill and keep warm.
• Meanwhile, in a small skillet, sauté the onions and mushrooms in butter until the onions are tender.
• Stir in the chiles.
• Place the chicken pieces on a baking sheet or in a shallow baking pan.
• Top with the mushroom mixture, then with the cheese.
• Bake at 350º about 5-10 minutes until the cheese has melted.

Servings: 4

• Salsa chicken

  Always a favorite, Mexican-inspired dishes are fun, filling and easy to make.
  INGREDIENTS

  1 cup brown rice
  1 packet chicken taco seasoning
  1 lb. chicken breast, cut into 2-inch pieces
  15-oz. jar of your favorite salsa
  ½ cup grated reduced-fat cheddar cheese
  Nonstick cooking spray

  Serves 4

  INSTRUCTIONS

  Cook rice per package directions. Preheat oven to 350 degrees F. Coat oven-safe skillet with nonstick cooking spray.

  Pour taco seasoning packet into a shallow dish. Dip chicken pieces in taco seasoning, coating each piece. Place evenly in skillet.

  Cook chicken over medium-high heat for two minutes, then flip each piece over and cook another 2 minutes.

  Remove from heat. Pour salsa over chicken pieces. Cover and bake in oven for 10 minutes.

  Sprinkle cheese over salsa-chicken pieces and bake, covered, for 10 minutes.

  Remove from oven. Place ½ cup cooked rice on each plate and scoop salsa-chicken on top.

  NUTRITION FACTS (per serving):

  370 calories
  32 g protein
  46 g carbs
  2 g fat
  2 g sugar
  837 mg sodium
  67 mg cholesterol
  2 g fiber
  
  
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