Here are 12 snack recipes with a 2:1 carb:protein ratio and a calorie range of 100-400 calories per serving:



1. Peanut Butter Banana Bites

Calories: ~150



Ingredients:

1 medium banana

1 tbsp peanut butter

1 tsp honey (optional)



Preparation:

Slice the banana into rounds.

Spread peanut butter on one side of each slice.

Drizzle honey on top (optional).

Enjoy as a quick, high-carb, moderate-protein snack.





2. Greek Yogurt with Berries and Oats

Calories: ~200



Ingredients:

1/2 cup plain Greek yogurt

1/4 cup mixed berries

1 tbsp rolled oats

1 tsp honey



Preparation:

Mix yogurt, berries, and oats in a bowl.

Drizzle with honey for extra sweetness.

Enjoy the creamy and satisfying snack.




3. Apple with Almond Butter

Calories: ~180


Ingredients:

1 medium apple

1 tbsp almond butter


Preparation:

Slice the apple into wedges.

Dip each slice into almond butter.

Enjoy the crunch with healthy fats and carbs.




4. Cottage Cheese with Pineapple

Calories: ~220



Ingredients:

1/2 cup low-fat cottage cheese

1/4 cup fresh pineapple chunks


Preparation:

Combine cottage cheese and pineapple in a bowl.

Stir gently and enjoy the sweet and creamy combo.




5. Carrot Sticks and Hummus

Calories: ~150



Ingredients:

1 medium carrot

2 tbsp hummus


Preparation:

Cut the carrot into sticks.

Dip each stick into the hummus.

A light, fiber-rich snack with balanced protein and carbs.




6. Chocolate Protein Smoothie

Calories: ~300


Ingredients:

1 scoop chocolate protein powder

1/2 banana

1/2 cup almond milk

1 tbsp peanut butter


Preparation:

Blend all ingredients until smooth.

Enjoy a delicious, protein-packed smoothie with a 2:1 carb-to-protein ratio.




7. Chia Pudding with Almonds

Calories: ~220



Ingredients:

1 tbsp chia seeds

1/2 cup almond milk

1 tsp maple syrup

1 tbsp slivered almonds


Preparation:

Mix chia seeds and almond milk, let it sit in the fridge for 4-6 hours or overnight.

Add maple syrup and top with almonds before serving.




8. Tuna Salad with Whole Wheat Crackers

Calories: ~250



Ingredients:

1/4 cup canned tuna (in water)

1 tbsp Greek yogurt

4 whole wheat crackers

1 tsp mustard



Preparation:

Mix tuna with Greek yogurt and mustard.

Serve with whole wheat crackers for a satisfying snack.




9. Oatmeal with Protein Powder

Calories: ~300


Ingredients:

1/2 cup rolled oats

1 scoop vanilla protein powder

1/4 cup almond milk

1 tsp cinnamon


Preparation:

Cook the oats with almond milk.

Stir in protein powder and cinnamon.

Enjoy a filling, protein-packed oatmeal snack.




10. Hard-Boiled Eggs and Whole Grain Toast

Calories: ~230



Ingredients:

2 hard-boiled eggs

1 slice whole grain toast



Preparation:

Peel and slice the hard-boiled eggs.

Toast the bread and enjoy with eggs on top for a balanced snack.





11. Rice Cakes with Nut Butter and Raisins

Calories: ~200



Ingredients:

1 rice cake

1 tbsp almond or peanut butter

1 tbsp raisins



Preparation:

Spread nut butter over the rice cake.

Top with raisins for a sweet and crunchy snack.





12. Edamame with Sea Salt

Calories: ~150



Ingredients:

1/2 cup shelled edamame (cooked)

1/4 tsp sea salt



Preparation:

Steam or microwave the edamame.

Sprinkle with sea salt and enjoy a simple, protein-rich snack.





These snacks provide a healthy balance of carbs and protein to support your energy levels and recovery. Mix and match these recipes depending on your calorie needs!