CALORIE SPECIFIC
MEALS
high-protein
snacks
high-protein snacks
= Vegetarian Recipe
= Vegan Recipe
YOGURT PARFAITS
Yogurt with Berries
Strawberry Yogurt Parfait
100-300 calories
100-300 calories
COTTAGE CHEESE
Cottage Cheese with Mango
100-300 calories
PROTEIN ICE CREAMS
Strawberry Banana Ice Cream
100-300 calories
Chocolate Banana Ice Cream
100-300 calories
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high-protein snacks
= Vegetarian Recipe
= Vegan Recipe
SNACK BOXES
Turkey Wraps with Cucumber
Vegan Edamame Snack Box
100-300 calories
100-300 calories
SMOOTHIES
Green Smoothie
Winter Berry Smoothie
100-300 calories
100-300 calories
Hot Chocolate Smoothie
100-300 calories
PUDDING
Chocolate Strawberry Chia Pudding
100-300 calories
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Yogurt
Parfaits
5 MINUTES
Low Fat (2%) Plain Greek
Yogurt (3/4 cup)
Add yogurt and stevia (or zero calorie natural sweetener of your choice) into
a bowl and mix.
Frozen Berries (1/4 cup,
Top with frozen berries (or do the reverse if you like the fruit on the bottom)
and enjoy!
thawed)
Stevia Powder (or natural
sweetener)
Log this meal on MyFitnessPal by searching "BWS Yogurt with Berries" on the
app.
168
Fiber
20g
4g Sodium
126mg
16g Potassium
341mg
1g
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5 MINUTES
Non Fat (0%) Plain Greek
Yogurt (1 cup, divided)
Place yogurt in a bowl and mix in stevia.
Granola (1/4 cup, divided)
Strawberries (1/2 cup, chopped,
divided)
In another glass or jar bowl, place half the yogurt on the bottom. Top with
half of the granola and half of the strawberries. Add the remaining yogurt,
granola and strawberries.
Top with cinnamon, serve and enjoy!
Cinnamon
Stevia Powder
Log this meal on MyFitnessPal by searching "BWS Strawberry Yogurt Parfait" on
the app.
292
Fiber
23g
8g Sodium
83mg
38g Potassium
505mg
5g
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Cottage
Cheese
5 MINUTES
Cottage Cheese (1 cup, full fat,
Add cottage cheese into a bowl and top with mango. Enjoy!
4%)
Mango (1/2 of a medium-sized,
peeled, chopped)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mango"
on the app.
298
Fiber
24g
9g Sodium
632mg
32g Potassium
494mg
For added sweetness, top with sugar free maple syrup or mix in stevia.
3g
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Protein
Ice Cream
10 MINUTES
Banana (1/4 of a medium
banana, frozen)
Frozen Strawberries (2/3 cup)
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Whey Protein Powder (2/3
Add the banana, frozen strawberries, almond milk, and protein powder
together in a blender. Occasionally scrape down the sides and continue to
blend until smooth and creamy consistency (approximately 3 to 5 minutes).
Scoop into a bowl and enjoy immediately as soft serve or for firmer ice
cream, place in an airtight, freezer-safe container and freeze for at least 1
hour before scooping. Top with crushed almonds to serve!
scoop)
Almonds (1 tbsp, crushed)
Log this meal on MyFitnessPal by searching "BWS Strawberry Banana Ice
Cream" on the app.
229
Fiber
20g
7g Sodium
117mg
25g Potassium
541mg
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
7g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Banana (1 medium banana;
sliced and frozen)
Add the banana, dark cocoa powder, protein powder, and almond milk in a
blender. Occasionally scrape down the sides and continue to blend until
smooth and creamy consistency (approximately 3 to 5 minutes).
Cocoa Powder
Whey Protein Powder (2/3
scoop, chocolate)
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Scoop into a bowl and enjoy immediately as soft serve or for firmer ice
cream, place in an airtight, freezer-safe container and freeze for at least 1
hour before scooping.
Scoop into a bowl, top with crushed walnuts and enjoy!
Walnuts (1 tbsp, crushed)
247
Fiber
20g
7g Sodium
115mg
32g Potassium
625mg
6g
Log this meal on MyFitnessPal by searching "BWS Chocolate Banana Ice Cream"
on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
CONTACT@BUILTWITHSCIENCE.COM
snack boxes
10 MINUTES
Apple (1/2 large-sized; sliced)
Swiss Cheese (about 1/2 slice)
Layer the apple slices and Swiss cheese on top of the sliced turkey. Roll into
wraps and serve with the cucumber. Enjoy!
Turkey Deli Meat (about 3 oz)
Cucumber (about 1/3 of a
medium-sized, sliced)
Log this meal on MyFitnessPal by searching "BWS Turkey Wraps with
Cucumbers" on the app.
203
Fiber
22g
5g Sodium
645mg
19g Potassium
450mg
4g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Baby Carrots (about 1/2 cup)
Grapes (1/2 cup)
Vegan Jerky (about 1 oz)
Edamame Pods (3/4 cup)
255
Fiber
Either ahead of time or as you're ready to eat, bring a pot of water to boil on
the stove. Once boiling, add the edamame pods and cook for 6-8 minutes
or tender.
Assemble all ingredients into a storage container and refrigerate until ready
to eat. Enjoy!
20g
9g Sodium
656mg
29g Potassium
844mg
Log this meal on MyFitnessPal by searching "BWS Vegan Edamame Snack Box"
on the app.
8g
CONTACT@BUILTWITHSCIENCE.COM
smoothies
5 MINUTES
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Place the almond milk, banana, spinach, and protein powder together in a
blender. Blend until smooth.
Banana (1/4 of a medium
banana; frozen)
Pour into glass and top with crushed pecans and enjoy! (Pour into a mason
jar if you are on the go.)
Pecans (1 tbsp)
Baby Spinach (1/2 cup)
Whey Protein Powder (2/3
scoop, vanilla)
Log this meal on MyFitnessPal by searching "BWS Green Smoothie" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
174
Fiber
20g
7g Sodium
169mg
10g Potassium
358mg
3g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Ground Flax Seed
Place the almond milk, ground flax seeds, hemp seeds, orange, frozen
berries, spinach, and protein powder together in a blender. Blend until
smooth.
Hemp Seeds
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Navel Orange (about 1/4
medium-sized, peeled and sectioned)
Frozen Berries (1/2 cup)
Baby Spinach (2/3 cup)
Log this meal on MyFitnessPal by searching "BWS Winter Berry Smoothie" on the
app.
Whey Protein Powder (2/3
scoop, preferably vanilla)
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
211
Fiber
21g
7g Sodium
208mg
18g Potassium
468mg
7g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Banana (1/2 medium-sized)
In a small saucepan over medium-low heat, add the almond milk. Bring to a
simmer and then add to a blender. If the almond milk is too hot, let it cool
until warm enough to touch before adding into the blender.
Whey Protein Powder (2/3
scoop, chocolate)
Add the banana, protein powder, and cocoa powder to the blender. Blend
carefully, allowing space for the heat to escape, until smooth and creamy.
Cocoa Powder (1 tbsp)
Pour into glass, top with chia seeds, and serve warm and enjoy!
Chia Seeds
228
Fiber
21g
8g Sodium
195mg
24g Potassium
519mg
8g
Log this meal on MyFitnessPal by searching "BWS Hot Chocolate Smoothie" on
the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
CONTACT@BUILTWITHSCIENCE.COM
Pudding
30 MINUTES
Chia Seeds
Soy Milk (unsweetened, from the
carton)
Whey Protein Powder
In a large bowl, combine the chia seeds with the soy milk and the protein
powder. Whisk well, making sure all the seeds are incorporated. Refrigerate
for at least 20 minutes or overnight to thicken.
Top the chia pudding with the strawberries and enjoy!
Strawberries (halved; 1/2 cup)
229
Fiber
23g
9g Sodium
77mg
17g Potassium
520mg
8g
Log this meal on MyFitnessPal by searching "BWS Chocolate Strawberry Chia
Pudding" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
CONTACT@BUILTWITHSCIENCE.COM