Regardless of how old you are, what your current health and fitness goals look like, and what foods you like, one universal fact holds true: Eating enough protein is key if you want to feel your best. To help you meet your needs, we asked the experts to share some of their go-to high-protein snacks.

Why Protein?

The macronutrient protein performs a variety of functions in our body—from transporting nutrients through the blood to developing bones and muscles.

“Protein is the building block for all cells in the body,” explains Pauline Nordin, C.I.S.S.N., C.P.T., founder and president of FighterDiet. “It also drives body tissue remodeling, balances blood sugar, reduces appetite, and supports gut and immune health.”

Though it’s a must-have for strong bones and healthy skin, hair, and nails, protein is even more essential if your goals include building muscle or shedding body fat. Without protein, muscles can’t recover and grow properly. Plus, it also helps you feel satiated and hold onto muscle mass if you’re cutting calories to get lean.

How Much Protein To Eat—And When

Many experts recommend the average physically active person eat between 1.4 and two grams of protein per kilogram of lean body weight (your total weight minus your body fat) per day. For the average 185-pound guy with 15 percent body fat, that’s 99 to 142 grams of protein per day.

However, if your workouts emphasize strength training and you want to maintain or build muscle, Nordin recommends eating three grams of protein per kilogram of lean body weight per day. That’s about 213 grams per day for that same 185-pound guy.

Eating at least this much protein is especially important if you’re keeping an eye on calories or are over 40, when the body’s ability to use protein starts to decline.

In addition to hitting your total daily protein goals, it’s also crucial to spread that protein out throughout the day, says Meghan Lyle, M.P.H., R.D.N., Seattle-based dietitian and coach at Arivale, which provides personalized, genetics-based health coaching. That’s where snacks come in.

High-Protein Snacks

Lyle recommends packing at least 12 grams of protein into your snacks. Doing so can help you recover from your workouts better, build that precious muscle, and make it to your next meal without feeling hangry. Here are eight nutritionists love.

1. Yogurt Protein Smoothie

Protein: about 30 grams

Whatever your favorite flavors and protein powder preferences may be, a protein smoothie is a great blend-and-go snack. Lyle’s favorite recipe combines the following ingredients:

• ½ cup plain yogurt
• 1 scoop whey protein powder
• ½ banana
• ½ cup blueberries
• 1 tsp honey
• dash cinnamon
• water and ice for desired consistency.

When it comes to eating to support muscle recovery and growth, whey protein is a well-researched favorite.

Related: 4 Whey Protein Myths—Debunked

“Plus, with the addition of yogurt, you get even more protein, along with probiotics,” says Lyle. “More and more research has been identifying the importance of healthy microbial diversity in the gut for lower inflammation and better immune function.”

2. Egg Bento Box

Protein: about 17 grams

A great source of protein, eggs also provide a number of micronutrients, like choline, B vitamins, and vitamin D. By pairing these nutritious all-stars with fruit and whole-grain crackers, you’ll also score some fiber to support satiety.

The combo is simple. Just grab:

• 2 hard-boiled eggs
• 1 piece fruit or serving veggies
• 1 handful whole-grain crackers

3. RXBAR

Protein: 12 grams

A favorite of many of Lyle’s clients, RXBARs are made of egg whites, nuts, dates, and a few other easy-to-identify ingredients, depending on the flavor.

“I like RXBARs for their simple ingredient list,” says Lyle. “Study after study shows that when we refine whole foods, we lose key nutrients.” If you can’t get your hands on a whole food to munch on, an RXBAR—whether it’s the Peanut Butter Chocolate, Chocolate Sea Salt, or Blueberry—is the next best thing.

4. FAGE Total 2% Greek Yogurt Split Cup

 Protein: 12 grams

If dairy doesn’t upset your stomach, Greek yogurt is a quality, protein-packed snack option. FAGE’s Split Cups, which come ready with tasty toppings to add in as you please, make the snack especially convenient. Lyle likes the creaminess of the two percent fat yogurt they’re made with, and the fact that you can choose how much of the often-sugary topping you want to mix in.

To add a few more grams of protein to this one, Lyle recommends throwing in a handful of nuts and/or seeds.

5. Simple Protein Smoothie

Protein: 24 grams

When in doubt, a basic protein shake is an easy grab-and-go snack. “I like whey because it doesn’t spoil, travels well, and is cheaper than most protein foods of equivalent nutritional value,” says Nordin. Not to mention, using protein powder to make a shake means you’ll also down some fluids.

Nordin’s go-to protein shake includes:

• 1 scoop whey protein
• almond milk
• 1 cup ice

Throw everything in the blender and you’ve got a creamy, satisfying shake. If you want to up the calories for extra energy before a workout (or to support recovery post-workout!), add a banana and/or swap the almond milk for canned coconut milk.

6. Cottage Cheese + Nut Butter

Protein: about 20 grams

An often overlooked source of protein, cottage cheese offers about 18 grams of protein per cup! Not to mention, it’s loaded with bone-building calcium, says Nordin.

Start with one cup of cottage cheese as your base. Then, add a tablespoon of warmed almond butter, which provides another three grams of protein, and some vitamin E. Finish with a little sweetener—like stevia, erythritol, or honey—if desired.

7. Celery + Garlic Quark Dip

Protein: 24 grams

Though nut butter and raisins on celery will never get old, it’s not the only stalk-containing snack worth a spot in your repertoire.

Celery is also the perfect vessel for all sorts of dips. For a protein-packed, gut-friendly dip, Nordin likes to use a trendy, creamy, yogurt-like cheese called quark. All you need is:

• 1 cup quark
• Sea salt
• Black pepper
• 1 clove garlic, minced

“Quark contains probiotics and high-quality protein,” Nordin says. Play around with the spices and seasonings you add to your quark to mix up the flavor!

8. Peanut Butter Protein Pudding

Protein: 36 grams

We’re crossing into the major league with this final treat—an easy peanut butter protein pudding recipe.

You’ll need:

• 20 grams all-natural peanut butter (about a tablespoon and a half)
• 3 Tbsp peanut flour
• 30 grams whey protein (about a scoop and a half)
• chocolate stevia or erythritol, to taste
• 1/2 cup water (more, as needed)

Combine your ingredients in the blender and voila, you’ve got a thick, creamy, dessert-worthy treat. Nordin loves that it packs healthy fats and additional protein in the peanut butter and peanut flour!

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Meatless Monday, which entails cutting out meat from your diet just one day a week, has become a pretty big trend on social media in recent years. But despite the plant-based hype, many people still aren’t sold on the benefits of going meatless—and how to actually do it. That’s where this guide comes in.

Meatless Monday’s Roots

Believe it or not, Meatless Monday goes back much further than the days of hashtags. In fact, it really got started during the first and second World Wars, when the government rolled out a program aimed at rationing food in the U.S. that encouraged people to do ‘Meatless Mondays’ and ‘Wheatless Wednesdays.’

Fast forward to 2003. After seeing a Surgeon General report that suggested decreasing meat consumption by 15 percent (equivalent to three meals, or one day, a week) might help prevent diseases such as heart disease, stroke, and diabetes, public health advocate Sid Lerner and Johns Hopkins University founded the Meatless Monday campaign.

Since then, ditching meat on Mondays has become a practice embraced by many restaurants, schools, and influencers alike.

Why Go Meatless?

Lower risk of heart disease, stroke, and diabetes sound pretty great, right? In addition to those benefits, research also suggests eating more plants can support weight loss, healthy blood pressure and cholesterol, and even reduce the need for certain medications.

Related: The 7 Veggies With The Most Protein

Your health isn’t the only thing that benefits from going plant-based once a week, though. Experts suggest that if a large number of people were to go meatless, even just one day a week, it would have a measurable impact on the environment.

You see, raising livestock requires substantially more resources (like water, food, and land) than growing plants, explains dietitian Ryan Gebo, R.D., L.D.N. In fact, the World Resources Institute estimates that livestock-based food production is responsible for about one fifth of all global greenhouse gas emissions, making it a significant contributor to pollution and environmental change.

Not to mention, skipping meat once a week can also help you save some cash, since the grains, veggies, and legumes that plant-centric meals emphasize are often cheaper than meat. One study published in the Journal of Hunger & Environmental Nutrition suggests that eating a plant-based diet costs about $750 a year less than eating a meat-centric diet.

Your Simple, Delicious Meatless Monday Meal Plan

Sold yet? With this nutritionist-backed meal plan, you’ll enjoy every bite of Meatless Monday.

Each meal and snack offers a balance of protein, carbohydrates, and healthy fats for sustained energy levels throughout the day. Plus, many of the meals can be prepped ahead of time.

Breakfast Option 1: Loaded Toast

You’ll need:

• Ezekiel or whole-grain toast
• nut butter
• hemp hearts
• berries

Slather your toast with your favorite nut butter, sprinkle on the hemp hearts, add a few berries, and voila, you’ve got a quick, delicious breakfast.

Gebo loves this meal because it provides a balance of macronutrients. From the toast, you’ll get healthy carbs for steady energy and fiber to support digestion and satiety. From the nut butter, healthy unsaturated fats—good for heart health and brain function—and some protein. Hemp seeds also provide protein, along with omega-3 fatty acids, vitamin E, potassium, calcium, iron, and zinc. Finally, the berries provide antioxidants and a touch of sweetness.

Breakfast Option 2: Protein Oats

You’ll need:

• steel-cut oats
• a scoop of vegan protein powder
• cinnamon, to taste and/or half a banana

The fiber in the antioxidant-rich steel-cut oats keeps you feeling satisfied, while vegan protein powder rounds out the meal. For sweetness, a potassium-rich banana and some cinnamon go a long way.

Lunch Option 1: Rainbow Salad

This easy salad pairs a variety of colorful veggies with protein- and fiber-filled black beans for a fun, flavorful midday meal. Top it with homemade mustard dressing and it’s complete.

For the base of your salad, you’ll need:

• lettuce
• spinach
• black beans
• corn
• tomatoes

To make the homemade mustard dressing, whisk together:

• 4 Tbsp olive oil
• 3 Tbsp vinegar
• 2 Tbsp mustard
• 2 Tbsp maple syrup
• salt and pepper, to taste

Your greens, the base of your salad, provide vitamins and minerals like calcium, potassium, and folate. (They’re also high in water!) Then come the black beans for protein, fiber, and B vitamins, corn for fiber, and tomatoes for vitamin C and other antioxidants like lycopene.

Lunch Option 2: Vegetable Soup

If you don’t have time to whip up a big ol’ pot of veggie soup at home, Gebo recommends grabbing a BPA-free can of organic, non-GMO vegetable soup. Since pretty much all veggies contain a host of vitamins, minerals, antioxidants, and fiber, as long as your pick contains a variety, it’s sure to be nourishing.

For extra fiber and minerals, add a slice of Ezekiel or whole-grain toast on the side.

Snack Option 1: Carrots & Hummus

Carrots, which are rich in vitamin A, minerals, fiber, and antioxidants, are the perfect vessel for any dip your heart desires. On Meatless Monday, Gebo recommends hummus, which contains a wide range of vitamins and antioxidants, along with protein and fiber.

Snack Option 2: Trail Mix

The beauty of trail mix is its versatility. Throw whatever ingredients you want into a bag and you’re good to go.

For a classic mix, try:

• dried fruit (like raisins)
• nuts (like almonds)
• seeds (like pumpkin seeds)
• dark chocolate chips

A favorite of plant-based eaters and carnivores alike, sweet and salty trail mix is sure to satisfy your cravings, whatever they may be. You’ll get fiber and antioxidants from the dried fruit and healthy fats and protein from the nuts and seeds. Plus, dark chocolate (look for more than 70 percent cocoa) is low in sugar but high in antioxidants, iron, copper, manganese, zinc, and selenium.

Dinner Option 1: Quinoa Avocado Bowl

To make this simple bowl, combine the following ingredients:

• cooked quinoa
• sliced avocado
• diced green pepper
• a sprinkle of cilantro or basil
• salt and pepper to taste

Quinoa makes a great base for any plant-based bowl meal because it contains all of the essential amino acids, is high in fiber, and is low on the glycemic index. Adding avocado brings heart-healthy fats, potassium, vitamin K, and folate into the mix, while the green pepper contributes vitamin C and other antioxidants. For a little extra flavor, top with homemade mustard dressing.

Dinner Option 2: Zucchini Pesto Pasta

Made with spiralized zucchini and a quarter cup of vegan pesto, this simple dish is fun to eat and jam-packed with flavor.

To make vegan pesto, simply combine the following ingredients in the food processor:

• 2 cups fresh basil, tightly packed
• ½ cup walnuts or pine nuts
• 2 cloves garlic, roughly chopped
• ½ cup extra-virgin olive oil
• 1 pinch sea salt and freshly ground pepper, to taste
• 1 Tbsp lemon juice
• 3 Tbsp nutritional yeast

Zucchini is a popular option when making vegetable noodles because it’s high in water, fiber, vitamin B6, vitamin K, and folate. Plus, its mild flavor easily takes on the flavor of sauces and other add-ins. Meanwhile, the vegan pesto provides a number of healthy fats for heart and brain health.

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With stars like Venus Williams and Jason Mraz singing its praises and research consistently confirming its health benefits, plant-based eating is definitely in the spotlight right now. One recent Massachusetts General Hospital study even associated high-plant-protein diets with a lower mortality rate than high-animal-protein diets.

Eating less meat and other animal products isn’t automatically healthier, though. Here, top nutrition experts explain the four biggest mistakes people make when going plant-based.

1. Getting Too Restrictive

Once you start cutting certain foods from your diet (or at least cutting back on them), it’s easy to get carried away.

“I often see people eliminating many foods, such as soy or gluten, needlessly,” says plant-based dietitian Sharon Palmer, R.D.N. “There is no reason to eliminate these unless you have a true allergy or sensitivity.”

If you think you do have a food sensitivity (symptoms range from brain fog and joint pain to digestive issues), check in with your doctor or a registered dietitian. They’ll likely suggest an elimination diet, in which you’ll eliminate common inflammatory foods from your diet for a set period of time. Then, you’ll monitor any reactions as you slowly introduce them.

Related: 4 Types Of Foods That Fight Inflammation

Otherwise, eliminating foods needlessly restricts your ability to take in a variety of nutrients and achieve proper, balanced nutrition. Plus, mixing up your eats also helps stave off boredom. “Embrace a variety of grains, beans, and fruits,” says Palmer. “Each offers different flavors and a different range of nutrients.”

2. Not Planning Ahead

According to a position statement by the Academy of Nutrition and Dietetics, a plant-based diet is nutritionally adequate and helps prevent disease—if it’s appropriately planned.

“A lack of planning your meals and snacks ahead of time can be the pitfall of any new diet,” says Jessica Alvarez, Ph.D., R.D., assistant professor of medicine at Emory University School of Medicine. “When you suddenly find yourself hungry, there often aren’t a lot of quick, healthy food options at your disposal.”

Alvarez recommends choosing one day over the weekend to plan out your meals for the week. Then, create a grocery list based off your menu so you’ll have everything you need heading into the work week.

3. Falling Short On Protein

One major concern when following a plant-based diet is getting enough protein, since rich sources like chicken and meat have left center stage. Thing is, going plant-based doesn’t mean you can never touch another animal protein. Plant-based is just about eating fewer animal products and more plants, so you can still turn to animal proteins like meat and eggs from time to time.

Otherwise, know that “there’s plenty of protein in plant-based foods,” says Natalie Rizzo, M.S., R.D., of Nutrition à la Natalie. Incorporate foods like soy, tempeh, beans, lentils, and whole grains (particularly quinoa, faro, freekeh, or sorghum) into your diet daily and you’ll meet your needs.

Since whole foods like these pack vitamins and minerals in addition to protein, they should be your primary source of the macronutrient, says Rizzo.

When you’re crunched for time or about to run out the door, though, a plant-based protein supplement can help you fuel up quick. Another time that shaker cup comes in handy: post-workout, when your body needs a solid dose of protein to kick-start protein synthesis and muscle repair.

4. Assuming Products Labeled ‘Vegan’ Are Healthy

As the plant-based eating trend grows, so does the number of vegan products lining supermarket shelves. Though these pre-made foods may be tempting, they’re not necessarily healthy.

“Sometimes vegan and vegetarian alternative foods are just as unhealthy as their animal-containing counterparts,” says Alvarez. Often, their calorie, sodium, fat, and added sugar content are identical. If you are going to put a pre-made plant-based food product in your shopping cart, make sure it’s made with minimal, easy-to-recognize ingredients first.

Related: What A Day Of Sugar-Free Eating Looks Like

Ideally, a healthy diet—plant-based or not—is rooted in homemade food and limits processed products as much as possible. When you’re in a pinch, try to reach for whole-food snacks like nuts (cashews or almonds are good picks), a piece of fruit and nut butter, or some vegetables and hummus, recommends Alvarez.

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Rest assured, vegans, vegetarians, and anyone interested in eating more plants: Chicken and steak aren’t your only protein options! In fact, plenty of plants provide protein.

The go-to plant source for anyone looking to score some protein meat- (or egg-) free: legumes. Here are seven nutrition experts love.

But Wait—What’s A Pulse?

If you’ve ever wondered what the heck is the difference between a legume, a pulse, and a bean, you’re far from the only one. That confusion ends now.

“Legume is a broad category that includes any plant that grows in a pod,” says nutritionist Mike Roussell, Ph.D., co-founder of Neuro Coffee. Some of the most popular legumes out there include peas, peanuts, soybeans, and green beans.

“The edible dried seeds we eat that come from plants in the legume family, though, are called pulses,” Roussell adds. Lentils, chickpeas, beans, and split peas are all pulses. (Peanuts, fresh soybeans, fresh peas, and fresh beans are not considered pulses because they are not dried prior to preparation and consumption.)

Pulse Nutrition

In addition to being inexpensive, sustainable, and incredibly versatile, pulses offer a variety of nutritional benefits.

First of all, “all pulses are filled with fiber,” says Monica Auslander Moreno, M.S., R.D., L.D.N., nutrition consultant for RSP Nutrition. “Most folks know that fiber can contribute to a healthy bowel, but it also helps balance blood sugar and cholesterol levels.”

Plus, the fibers found in pulses are known as prebiotic fibers, meaning they nourish the probiotic microbiome communities in your gut, as well.

Related: Are Lectins The New Gluten?

Perhaps the most sought-after nutrient in pulses, however—especially for those who don’t eat meat, or want to eat less of it—is the protein. Below are the seven highest-protein pulses in the game; consider adding them to your soups, salads, and more.

1. Black Lentils

“Most folks aren’t acquainted with the humble black lentil; but they are a chewy, fine addition to any meal,” says Moreno. Black lentils are rich in zinc and folate, in addition to providing 12 grams of protein per half a cup.

Another perk of black lentils: “They aren’t as mushy as other lentils,” says Moreno. Try them plain with your favorite spices, in soups, or in these Crispy Black Lentil Falafel Bites.

2. Green Lentils

Providing nine grams of protein per half a cup, green lentils are also rich in iron, a nutrient many women and active individuals need more of. They also pack more potassium than a banana!

Related: 6 Signs You’re Not Getting Enough Iron

“I recommend green lentils often, since many meat lovers prefer their texture over beans as a ground beef replacement,” says Jones. Next time you’re craving a burger but want to go meat-free, try making lentil patties (or these Lentil Walnut Tacos).

3. Split Peas

Probably the most forgotten-about of the pulses, split peas look somewhat like lentils in their raw, dried form. A double-whammy of satiating nutrition, half a cup contains eight grams of both fiber and protein, says Kelly Jones, M.S., R.D., C.S.S.D., L.D.N. Like green lentils, they’re also high in potassium.

Roussell recommends using split peas to make split pea soup, or simply adding half a cup to salads.

4. Navy Beans

Another often-overlooked pulse, navy beans provide just short of eight grams of protein per half a cup, in addition to magnesium.

“Navy beans become quite a delicious soup when prepared with vegetable or bone broth, some salt, and onion,” says Moreno. They can also be a creative addition to your morning meal: Try mashing up half a cup to one cup of canned navy beans (or any pulse, for that matter) with a fork and heating them in a frying pan, recommends Roussell. It’s like a simplified version of refried beans—with less fat and calories—and pairs deliciously with scrambled eggs.

5. Chickpeas

Hello, hummus! A pulse many of us know well, chickpeas (a.k.a. garbanzo beans) pack a little less than eight grams of protein per half a cup, along with minerals like magnesium and calcium, and vitamin B6.

Chickpeas are delicious in everything from dips to falafel to Indian-style curries. To make your own hummus, Moreno recommends blending shelled chickpeas with tahini, garlic, olive oil, and a touch of lemon and salt—it’s that simple!

6. Black Beans 

Rich in calcium and magnesium, as well as vitamin B6, black beans contain a little more than seven grams of protein—and eight grams of fiber—per half a cup.

Moreno’s favorite way to use black beans: BROWNIES! Instead of egg and oil, Moreno blends a can of strained, pureed black beans into dry brownie mix. “They bake just the same in the oven and come out fudgy and packed with protein,” she says.

7. Kidney Beans

Kidney beans provide just shy of seven grams of protein per half a cup, along with about five grams of fiber and some vitamin C, says Moreno.

“Shaped like kidneys, kidney beans are often cooked into Indian curries,” she says. (They’re also delicious in this Vegetarian Chipotle Three-Bean Chili or this One-Pot Turkey Taco Soup.)

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‘Eating healthy’ means something a little different to everyone. But no matter what your lifestyle looks like, there are a few across-the-board no-no’s you should avoid in order to make a nourishing diet stick. Here are five mistakes nutritionists see people make time and time again—and how to correct them.

1. Deeming Certain Foods Off-Limits

“The biggest mistake that I see people make when trying to eat healthy is eliminating things entirely from their diet,” says Anne Mauney, M.P.H., R.D., blogger at fANNEtastic food. Sure, you can avoid specific foods—or even entire food groups—for a while, but doing so sets you up for failure in the long run because deeming anything off limits automatically makes it more appealing.

It also creates guilt around food, which can lead you to overeat once you do give in to your craving. “I call it the screw it mentality—when you eat something you’re not ‘supposed’ to have and say, ‘screw it, I’ve already failed and started eating this, so now I’d better eat a ton of it because I’m never having it again,’” Mauney says.

Instead of focusing on what you have to eliminate from your diet, think about what you can add instead. These should be things that can improve your health, like adding protein to your breakfast or veggies to your lunch, or drinking more water throughout the day. “When you frame eating healthy in a positive versus a negative manner, it’s much more sustainable long-term,” Mauney says.

2. Going All-Out On Grains

Quinoa, amaranth, and other ancient grains are all the rage right now because they contain more protein than many other grains. But just because they fit into a healthy diet doesn’t mean they should be at center stage, says Ariane Hundt, M.S., a clinical nutrition coach in New York City.

“We’ve been told by the government’s dietary guidelines to eat lots of grains, but the truth is that humans survived for thousands of years without them and we were healthier for it,” she says.

“Loading up on lots of quinoa, rice, bread, and grains will not only slow fat loss, but can also cause various digestive system issues and immune system challenges,” Hundt explains. Anti-nutrients found in grains, like gluten and gliadin, can damage the lining of your gut. Eventually, they can contribute to leaky gut syndrome, in which the integrity of the gut is compromised and undesired substances can leak into the bloodstream, create inflammation, and turn the immune system against itself, she says.

Plus, today’s grains are quite different than the grains of a few decades ago. “They’re now much more loaded with pesticides and herbicides, which can disrupt our endocrine system and hormonal balance,” Hundt adds. They also promote a greater blood sugar spike and insulin response, which promotes fat storage.

You don’t have to avoid grains altogether; just consider them more of a treat, and stick to whole grains in their original form as much as possible.

3. Swearing Off Frozen Foods

Just because fresh, in-season foods are good for you doesn’t mean you should only eat fresh foods, says Brigitte Zeitlin, M.P.H., R.D., owner of BZ Nutrition.

“Your produce doesn’t only have to be fresh,” she says. “You get the same vitamins, minerals, fiber, and antioxidants from frozen [fruits and] veggies.”

That’s why Zeitlin suggests making the most of the frozen foods aisle—especially if you’re trying to save some cash, since frozen foods are often less expensive. “Save your fresh produce dollars for the veggies you want to eat raw, like [those] in your salads,” Zeitlin says. Use frozen fruits in smoothies to give them a thicker consistency, and add frozen veggies to stir-frys, egg scrambles, and cauliflower fried rice for quick, nutritious meals.

Whether fresh or frozen, Zeitlin recommends splurging on organic for produce on the Environmental Working Group’s Dirty Dozen list, which lists the fruits and vegetables most likely to be contaminated by pesticides.

4. Going Overboard On Bars

While meal replacement bars and protein bars designed to fuel your adventures and workouts can be good grab-and-go options, they’re not necessarily the best snack for when you’re sitting at your desk, says Zeitlin.

Our bodies feel way more satisfied when we eat actual real foods, so “more often than not, bars leave us looking for more,” she says.

Zeitlin’s rule of thumb: Save the bars for when you need something quick, and look for one that contains five grams of sugar—or less—and lists ingredients you can easily identify and pronounce. (Good options: Bhu Fit Paleo Double Dark Chocolate Chip bar and No Cow Peanut Butter Chocolate Chip bar.)

5. Snacking On Too Much Fruit

As soon as you decide to jump on the healthy eating wagon, what do you turn to? Fruits and veggies. Though many of us struggle to get all of our daily vegetables in, most of us have no problem going to town on the sweeter stuff.

Maybe you start the day by blending a banana into your smoothie, then have yogurt and berries as a mid-morning snack, an apple and nut butter with lunch, and a grilled peach for dessert. While none of these options is necessarily bad on its own, eating them all in one day is another story. “Fruit contains fructose, a type of sugar that bypasses your blood stream and heads right to your liver, where it’s readily converted into fat,” Hundt says. In fact, if you eat 120 calories of fructose (about one cup of dried fruit), your body converts about 40 of those calories into fat, she says. Eat 120 calories of veggies, though, and only one of those calories becomes fat.

Related: The 5 Fruits With The Most (And Least!) Sugar

Another issue with fructose: It doesn’t signal your brain that you’ve eaten something, so you probably won’t feel full after just one serving of fruit and are more likely to overeat, Hundt says.

If you’re really jonesing for some natural sweetness, go ahead and have a serving of fruit (see mistake number one). Try to stick to two servings a day and opt for low-fructose varieties, such as berries, watermelon, kiwi, and grapefruit.

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Matcha, the powder made from ground green tea leaves, is a superpower source of antioxidants. And while foamy green lattes have become staples in many a wellness routine, they’re not the only way to get your daily dose of matcha.

These out-of-the-box recipes from Kim Capella, the healthy recipe guru behind @pbeechie, incorporate matcha into everything from savory spreads to peanut butter sandwich cookies. Made with simple, whole ingredients, these recipes are just as Instagram-worthy as your foamiest latte—and, no, they don’t taste like tea.

Peanut Butter Matcha Cookie Sandwiches

*Makes 8 cookie sandwiches

You’ll need:

Cookie Dough

• 1/2 cup oats, blended into a flour
• 1/3 cup maple syrup or plnt brand Raw Honey
• 1/2 cup peanut butter
• 1/2 tsp baking soda
• 1 Tbsp plnt brand Organic Matcha Green Tea Powder

Peanut Butter Filling

• 4 Tbsp dairy-free cream cheese (or your favorite cream cheese)
• 2 Tbsp peanut butter
• 2 Tbsp maple syrup or plnt brand Raw Honey

Preheat the oven to 350 degrees. In a small bowl, mix together the oat flour, maple syrup, peanut butter, baking soda, and matcha powder. Once evenly mixed, roll the cookie dough into 16 balls and place them on a baking sheet sprayed with nonstick spray. Bake for 12 to 14 minutes, or until lightly browned. Remove the cookies from the oven and press the top of each with a fork to create the signature criss-cross look. Let cool for at least five minutes. 

While the cookies cool, mix together the cream cheese, peanut butter, and maple syrup for the filling. Spread about a tablespoon onto the bottom of eight cookies, Top each with another cookie for eight sandwiches total.

Nutrition for one sandwich:
Calories:  206  • Fat: 12g  • Carbohydrate: 23g • Protein: 5g • Sugar: 14g • Fiber: 2g

Matcha Coconut Fudge

*Makes 30 fudge cups

You’ll need:

Coconut Layer

• 1/2 cup unsweetened coconut shreds
• 1/4 cup plnt brand Organic Extra-Virgin Coconut Oil, melted
• 1 Tbsp maple syrup or plnt brand Raw Honey

Matcha Layer

• 1/2 cup cashew butter
• 2 Tbsp plnt brand Organic Extra-Virgin Coconut Oil, melted
• 1 Tbsp plnt Organic Matcha Green Tea Powder
• 1/4 cup maple syrup or plnt brand Raw Honey

Make the coconut layer by mixing the coconut shreds, coconut oil, and maple syrup in a small bowl. Once evenly mixed, place a heaping teaspoon into each well of a silicon baking mold and press it down. Place the mold in the fridge to set.

While the coconut layer sets, make the matcha layer by mixing the cashew butter, coconut oil, matcha powder, and maple syrup. Remove the silicon mold from the fridge and fill the rest of each well with the matcha mixture.

Place in the fridge for 30 minutes, or until the fudge is firm. (Keep extras in the fridge.)

Nutrition for one fudge cup:
Calories:  72  • Fat: 6g  • Carbohydrate: 4g • Protein: 1g • Sugar: 2g • Fiber: 1g

Cilantro Matcha Cashew Spread

*Makes one cup of spread

You’ll need:

• 1 cup cashews, soaked overnight and drained
• 1/2 bunch of cilantro (~1/3 cup, packed)
• 5 Tbsp plnt brand Whole Chia Seeds
• 5 tsp plnt Organic Matcha Green Tea Powder
• 1 tsp garlic powder
• 1 Tbsp apple cider vinegar (or fresh lime juice)
• 1/2 cup water

If your cashews have not been soaked, boil them for 25 minutes to soften. Toss all ingredients into the food processor and blend on high until thick and creamy. (Scrape down the sides of the food processor often to ensure all ingredients are evenly blended.)

Try spreading this on toast with sliced cucumber and sun-dried tomatoes.

Nutrition for two tablespoons:
Calories:  97  • Fat: 8g  • Carbohydrate: 5g • Protein: 4g • Sugar: 0g • Fiber: 1g

Blueberry Matcha Muffins

*Makes 6 muffins

You’ll need:

• 1 cup unbleached all-purpose flour
• 1 Tbsp plnt brand Organic Matcha Green Tea Powder
• 5 tsp baking powder
• 1/4 cup unsweetened applesauce
• 1/2 dropper plnt brand Liquid Stevia (about 30 drops)
• 1/2 cup almond milk
• 1/2 cup fresh blueberries

Preheat the oven to 350 degrees. In a small bowl, whisk together the dry ingredients (flour, matcha powder, and baking powder). In a second bowl, whisk together the wet ingredients (applesauce, stevia, and almond milk). Slowly stir the wet ingredients into the dry ingredients, until just incorporated and no lumps remain. Do not over-mix! Then, lightly fold in the blueberries.

Spray a cupcake baking tray with nonstick spray and divide the batter among six cupcake wells. Bake at for 15 to 17 minutes, or until a toothpick comes out clean. Let sit for five to 10 minutes, then enjoy!

Nutrition for one muffin:
Calories:  82  • Fat: 0g  • Carbohydrate: 19g • Protein: 2g • Sugar: 3g • Fiber: 1g

Matcha Granola Parfait Cups

*Makes 10 mini granola cups

You’ll need:

• 1 cup rolled oats
• 1 Tbsp plnt brand Organic Extra-Virgin Coconut Oil
• 5 tsp plnt brand Organic Matcha Green Tea Powder
• 1/4 cup maple syrup or plnt brand Raw Honey
• dairy-free yogurt, dried fruit, and nuts for topping

Preheat the oven to 350 degrees. In a small bowl, mix together the oats, coconut oil, matcha powder, and maple syrup. Spray a mini cupcake tray with nonstick spray. Distribute the oat mixture among 10 mini cupcake wells, pressing firmly on the edges and creating a small cavity in the center. Bake for 18 to 20 minutes, or until lightly browned. Remove from the oven and let cool for five minutes.

Remove the cooled granola cups from the cupcake tray. Fill with your favorite dairy-free yogurt and toppings like dried fruit and nuts.

Nutrition for two mini granola cups (with toppings):
Calories:  172  • Fat: 7g  • Carbohydrate: 25g • Protein: 3g • Sugar: 13g • Fiber: 3g

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