The meal hack series is a list of snacks or small meals you can make from one base ingredient. No advanced preparation required. I decided to make these lists for myself after a failed attempt to survive a week without protein bars.
If you struggle to meal prep, need ideas for healthy snacks, or want to avoid excessive snacking, this approach could make it easier for you to meet your nutrition goals or change a frustrating bad habit.
These snack hack plans are for people like me who don’t spend all day Sunday meal prepping and struggle eating leftovers, but want to hit their macros or eat simply all week long.
Each mini meal can be made quickly and a shopping list is provided at the end. You don’t need to prepare ingredients in advance.
For each snack, I aimed for a macro ratio close enough to one of my favorite protein bars, PureFit Peanut Butter Chocolate Chip. The macro count is based on the Thomas’ Light Multi-Grain English Muffin. This lighter version of the original is the perfect canvas for snack making if you’re in a cutting, or otherwise restrictive, phase.
You can swap the light English muffin with the original or, a personal favorite, Food for Life’s Sprouted Whole Grain English Muffin.
Macro counts provided are based on the Thomas’ Light Multi-Grain muffin, but even the heartier sprouted grain option only adds three grams of protein and five grams of carbs, no additional fat, per muffin (both sides).
English Muffin with Chicken & Pepper Jack
28C, 8F, 20P; 230 Calories
English Muffin Chicken Pizza
31C, 9F, 22P; 255 Calories
English Muffin Chicken, Goat Cheese & Tomato
29C, 6F, 18P; 206 Calories
English Muffin with Goat Cheese, Tomatoes & Cucumber
36C, 5F, 9P; 190 Calories
English Muffin with Tuna & Egg
27C, 7F, 28P; 250 Calories
English Muffin with Tuna Salad
28C, 5F, 22P; 215 Calories
English Muffin with Peanut Butter, Chocolate Chips & Greek Yogurt
40C, 9F, 15P; 262 Calories
*Mix it all together and dip your English muffin. It’s weird but good.
Prepared / Canned Foods