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^Jortlanb (Dbaertier
September 17,2014
Cafe at Miracles
in The M iracles Club Bldg.
4200 NE MLK Jr. Blvd,
Portland OR 97212
Healthy and Portable High-Protein Snacks
(pan 1 of 3)
Whether it’s fueling up before hitting the gym or taking a midday snack break to avoid the 2 p.m. lull, high-
protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough,
and give us longer-lasting energy than the usual, carb-heavy options. Here are 31 o f our favorite protein-
packed snacks!
Cottage-Style Fruit
Top 1/2 cup cottage cheese with 1/2 cup of your favorite fruit. Not sure what fruit to pick? Try some superfoods!
Bananas, mixed berries, and melon are a few Greatist favorites.
Beef or Turkey Jerky
Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a
great source of protein. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of
protein! This chewy snack is also super portable and keeps fresh for months when packed properly.
Real
Southern
Mixed Nuts or Trail Mix
Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed
bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck?
Almonds and pistachios. They're higher in protein than their nutty peers.
Cooking ”
New Hours: M-F 11 am-7:30pm
Serving Lunch and Dinner
Pumpkin Seeds
Those orange gourds aren’t just for Halloween. Pumpkin insides,
scooped out to make room for spooky faces, can actually make a
healthy little snack once they’re washed, dried, and nicely roasted.
Just 1/2 cup of pumpkin seeds has about 14 grams of protein, making
it the perfect pre-workout snack!
Chunky Monkey Shake
Free fries with purchase of
any sandwich or burger
Valid only at Cafe at Miracles;
4200 NE MLK Jr. Blvd, Portland OR 97212
It’s time to get funky, monkey! Blend 1 medium banana, 1 tablespoon
of peanut butter, and 1 cup of chocolate milk with 1 cup of ice for a protein-packed pick-me-up.
Hard-Boiled Eggs
Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard
boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day
for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)
Nut Butter Boat
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Any vehicle for nut butter is perfec
tion in our book. Try loading a few
celery sticks with 1 tablespoon of
any nut butter (almond, cashew,
walnut) topped with a few whole
almonds or raisins. If you’re not a
fan of celery, try scooping out the
middle of an apple and filling it with
your nut butter of choice.
Dell Rollup
Top 2 slices o f deli meat (turkey,
chicken, or roast beef work great)
with 1 slice of cheese and a shake of
pepper. Add a slice of tomato or
some lettuce for extra veggie points!
Mini Bean-and-Cheese
Quesadilla
It might take an extra minute to prep,
but combining these two high-pro
tein treats is totally worth it. Fold 1/
2 cup black beans, 1 tablespoon
salsa, and 1 slice cheddar cheese in
a small flour tortilla. Cook in a dry
nonstick pan until the cheese is
melted and tortilla is lightly browned.
Then wrap it in foil and stick in a
plastic baggie for easy transport.
Shake It Up
OPEN SEPT. 24
roRTUNDPlimUSE.ORG
5D3.488.5822
When it comes to protein shakes, the
combinations are endless, and one
scoop can go a long way! Our favor
ites? The "Protein Creamsicle:" 1
scoop vanilla whey protein powder,
1 cup orange juice, and 1 cup ice
blended until sm ooth. (Thanks
@JCDFitness!). And also the "Star-
buffs Shake:" 1 cup iced coffee (with
ice) and 1 scoop chocolate whey
protein, blended.