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The Formula for Healthy Snacks

Protein-Packed Toast | Food and Nutrition Magazine | Stone Soup Blog

Article author photo. Elizabeth Shaw, MS, RD This featured post is by Elizabeth Shaw, MS, RD, CLT. You can follow this blogger @shawsimpleswaps.

When planning out your day’s snacks, try to always focus on pairing your food groups. What do I mean? Take a look at this super-simple formula. I promise you it is foolproof and, when practiced with portion control, will be your ticket to nixing the vending machine for good.

Formula for Snacks

Snack #1 (Carbohydrate + Fat)

  • 1 slice whole-grain toast + 1 tablespoon almond butter = 150 calories (medium-sized snack)

Snack #2 (Carbohydrate + Protein)

  • 1/4 cup dried fruit + 1 ounce almonds = 250 calories (medium-to-large-sized snack)

Snack #3 (Protein + Fat)

  • 6 ounces Greek Yogurt + 1 tablespoon chopped walnuts = 150 calories (medium snack with high protein)

Snack #4 (Protein + Carbohydrate)

  • 1 ounce cheese + 8 whole-grain crackers = 200 calories (medium-to-large-sized snack)

Honestly, your options are endless when it comes to pairing food groups to make the perfect combination to leave you feeling full and satisfied. If you're in need of a heartier snack option or a great on-the-go breakfast, check out this super-simple recipe I whipped up today.

Protein-Packed Toast

Recipe by Elizabeth Shaw, MS, RD, CLT

If you're in need of a heartier snack option or a great on-the-go breakfast, check out this super-simple recipe.


  • ½ cup skim cottage cheese
  • 2 slices whole wheat toast
  • ¼ teaspoon cinnamon
  • 1 package non-sugar sweetener


  1. Mix cottage cheese with sugar and cinnamon.
  2. Toast bread and top with protein-packed goodness!

Nutrition Information

Serving size: 1

Calories: 180; Fat: 1g; Saturated fat: 0g; Unsaturated fat: 0g; Trans fat: 0g;
Carbohydrates: 22g; Fiber: 6g; Protein: 21g; Cholesterol: 10mg

Elizabeth Shaw, MS, RD, CLT, is a San Diego-based dietitian who specializes in nutrition consulting include media, foodservice and corporate wellness. Read her blog, Simple Swaps, and connect with her on FacebookPinterest, Twitter and Instagram.

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