Snacks (5 recipes )

1.Cucumber with Greek Yogurt Dip

Ingredients:

• 1 small cucumber (sliced)
  
• ⅔ cup plain Greek yogurt
  
• Pinch of salt and black pepper
  
• Optional: pinch of roasted cumin or mint powder
  

Directions:

1. Slice cucumber into thick rounds.
   
2. In a small bowl, mix Greek yogurt with salt, pepper, and optional cumin or mint.
   
3. Dip cucumber slices into the yogurt or serve yogurt on the side.
   

Nutritional Value (approx.):

• Calories:125 kcal
  
• Protein: 10 g
  
• Carbs: 20 g
  
• Fats: 2 g
  
• Fiber: 1.5 g
  

Health Benefits:

• Weight Loss: Low in calories and high in water content, helps reduce cravings.
  
• Muscle Gain: Greek yogurt provides quality protein to support muscle repair.

2.Dates with Almonds

Ingredients:

• 3 soft dates
  
• 6 almonds (inserted inside)
  

Directions:

1. Pit the dates.
   
2. Stuff with almonds and eat as mini bites.
   

Nutritional Value (approx.):

• Calories: 105 kcal
  
• Protein: 0 g
  
• Carbs: 15 g
  
• Fats: 5 g
  
• Fiber: 3 g
  

Health Benefits:

• Weight Loss: Natural sweetness helps reduce junk cravings.
  
• Muscle Gain: Magnesium and potassium aid muscle function.
  

3. Banana Oat Energy Bites (No Bake)

Ingredients:

• 1 ripe banana
  
• 2 tbsp oats
  
• Dash of cinnamon
  

Directions:

1. Mash banana, mix with oats and cinnamon.
   
2. Form into small balls and refrigerate for 10–15 mins.
   

Nutritional Value (2 bites):

• Calories: 140 kcal
  
• Protein: 3 g
  
• Carbs: 30 g
  
• Fats: 1 g
  
• Fiber: 3 g
  

Health Benefits:

• Weight Loss: Satisfies hunger, boosts metabolism.
  
• Muscle Gain: Provides quick energy and potassium.

4.Apple with Peanut Butter

Ingredients:

• 1 medium apple (sliced)
  
• 1 tsp natural peanut butter
  

Directions:

1. Slice apple into rounds or wedges.
   
2. Spread or dip in peanut butter.
   

Nutritional Value (approx.):

• Calories: 105 kcal
  
• Protein: 0 g
  
• Carbs: 15 g
  
• Fats: 5 g
  
• Fiber: 4 g
  

Health Benefits:

• Weight Loss: Satisfies sweet cravings and stabilizes blood sugar.
  
• Muscle Gain: Contains healthy fats and a small amount of protein.

5.Greek Yogurt with Flax & Berries

Ingredients:

• 2/3 cup plain Greek yogurt
  
• 1 tbsp ground flaxseed
  
• Handful of berries (blueberries/strawberries)
  

Directions:

1. In a bowl, add yogurt, flaxseed, and berries.
   
2. Stir and enjoy chilled.
   

Nutritional Value (approx.):

• Calories: 145 kcal
  
• Protein: 8 g
  
• Carbs: 15 g
  
• Fats: 7 g
  
• Fiber: 4 g
  

Health Benefits:

• Weight Loss: High-protein, low-sugar.
  
• Muscle Gain: Supports muscle repair with complete protein.