Quick and Easy Egg Salad (great high protein snack!)

This version of egg salad makes for a great afternoon snack that is high in protein, healthy fats and the carbs can be adjusted based on your individual needs.

This recipe is also easy to pack with you on-the-go as you can keep the bread (or carb alternative such as a rice cake) separate until it’s time to devour.

Ingredients

• 2 boiled eggs

• 1/2 cup 2% cottage cheese

• Lettuce (about 1/4-1/2 cup chopped)

• 2 tbsp cucumber, diced into fine pieces

• 1 tbsp green onion, chopped

• Salt and pepper, to taste

Directions

1. Boil your eggs: place both eggs in a pot of water, so that the water just covers them. Put the pot on the burner at high heat, cover and start the timer for 14 minutes. Once the water comes to a boil, remove the lid and reduce the heat to medium-high

2. Let the eggs cool by running them under cold water for a couple minutes before peeling

3. Place the peeled eggs and cottage cheese in a bowl and mix well, breaking the eggs into small pieces

4. Add cucumber, lettuce and green onion

5. Season with salt and pepper

6. Serve on a piece of sourdough bread, rice cake, in a pita or a tortilla wrap!

Macronutrient Information (without carb base): Cals: 230 / Protein: 24g / Carbs: 5g / Fat: 13g

Avocado Toast: high-protein snack (2 variations)

One of the most commonly sought-after recipe ideas seems to be for high protein snacks, that are also quick to make and don’t require a ton of ingredients. Well, look no further as we have put together not only one, but two ideas for a high protein snack that will keep you full and satiated until your next meal.

Find it difficult to keep your avocados ripe? As soon as they are ripe (if they feel a little bit soft and are dark in colour), put them in the fridge and they will stay ripe for about a week or so!

Option #1: Classic Avo Toast

Ingredients:

• 50g avocado

• 1 egg, boiled

• 1 slice sourdough bread (around 50g)

• 1 tbsp nutritional yeast

• 1 tbsp salsa

• 1/4 lemon, juiced

• Salt, to taste

• Garlic/garlic powder (optional, but recommended)

• Sprouts (optional)

Directions:

1. Place an egg into a pot of water, so that the water just covers the egg. Cover and cook on high heat for 14 minutes, removing the lid when it starts to boil.

2. In a bowl, mash the avocado until there are a few small chunks remaining

3. Add nutritional yeast, salsa and lemon and mix together well

4. Add salt and garlic, mix and set aside

5. Toast your piece of bread

6. Once the egg has been on the heat for 14 minutes, remove from heat and let cold water run over it for a couple minutes

7. Crack on a flat, hard surface and peel off the shell

8. Spread the avocado mixture out on the piece of bread and add the sliced boiled egg on top. Garnish with sprouts, if desired!

Macronutrient Info: Cals: 269 / Protein: 12g / Carbs: 28g / Fat: 13g

Option #1: Cottage Cheese and Avo Toast

Ingredients:

• 50g avocado, sliced

• 1/4 cup cottage cheese

• 1 slice sourdough bread (around 50g)

• Salt, to taste

• Sprouts (optional)

Directions:

1. Toast your piece of bread

2. Spread cottage cheese on toast

3. Top with sliced avocado

4. Garnish with salt and sprouts, if desired!

(yes, it’s that simple!)

Macronutrient Information: Cals: 249 / Protein: 13g / Carbs: 28g / Fat: 9g

Don’t have the carbs to spare for the toast? Try using rice cakes instead - the white cheddar flavour is highly recommended!