Hello and welcome to the Intermittent Fasting Gems with Jen Podcast.

I'm your host Jen, a middle-aged Michigan mama, wife, and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it.

I've lost 46 pounds in four months and gained an incredible lifestyle

filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry or cruising to

your nine to five, let's start fasting.

Our way to freedom together.

Hey there, fasting friends.

Thanks for tuning in today.

It's finally summer and I hope you are enjoying yours so far.

We only get like three months of really good weather here in

Michigan, so I am trying to soak in every single day that I can.

'cause like Kid Rock sings about, there is nothing better

than summertime in Michigan.

Seriously, if you've never been here, you gotta come.

All right, so in my last podcast episode I talked about how important

muscle is when we are fasting, and I gave you eight easy ways to save your

muscle during intermittent fasting.

And number one on my list was prioritizing protein because it is just that important.

So in today's episode, I'm going to give you 75.

Yes, 75.

Crazy easy, intermittent fasting, high protein, low carb snack ideas

to energize your intermittent fasting journey and maximize your weight loss.

And the best part is these snacks are clean.

They're super healthy and extremely convenient.

You can grab them and go because all of these snacks are just

three healthy ingredients.

Or less.

And don't worry, they're not all meat and cheese options.

I've got some great vegetarian and vegan options too.

So let's get munching.

I'm gonna start with super simple, but still delicious.

Single ingredient snack ideas.

Alright, so topping the list, hard boiled eggs.

Then we have Greek yogurt.

My favorite healthy high protein, low carb and low sugar brand of

Greek yogurt is the two good brand.

Um, you have to be really careful with yogurt because so much of it is

jam packed with sugar and other crap.

So, all right, number three.

Beef jerky.

Make sure though that there's no sugar added.

So look at the package.

Make sure it's the no sugar added kind, sliced avocado.

This is a super food in my eyes.

It's low index carbs, uh, high fiber.

It's the perfect option for people doing intermittent fasting as well as

those following low carb and keto diets.

Did you know that the darkest green rim, the outer part of the avocado

flesh is actually the most nutritious?

Yep.

Anyways, moving on.

We've got nuts.

Nuts are a really great high protein, low carb snack idea.

Um, almonds are a true powerhouse when it comes to health and weight loss too.

So these crunchy munchies contain a whopping 21 grams of protein per 100

grams, and that's about , two thirds cup.

And if you don't like almonds, walnuts are awesome.

Single snacks too.

Pecans, Brazil nuts, macadamia nuts.

And with macadamia nuts, you can get some at Aldi for a really great price.

Macadamia nuts are great for improving, um, but health, whoops, I mean gut

health and stabilizing blood sugar, and they're loaded with antioxidants too.

You've got hazelnuts that are great.

Some seeds can be a great snack.

Option two, pumpkin seeds, sunflower seeds.

Uh, both great choices.

Moving on.

Cottage cheese, cottage cheese is pretty much a daily staple

in my diet some way or another.

It is such a great.

Super high protein, low carb snack.

It delivers around 11 to 14 grams of protein and just three to five

grams of carbs per half cup serving.

So a great way to pack in protein for the day.

It helps to keep you full.

It supports muscle repair again, making it ideal for healthy and easy.

Eat and go snacking.

All right, then you have string cheese sticks.

I love the gourmet cheese sticks from Aldi.

Uh, they have the goa flavored ones.

Habanero jack, I think.

Um, super, super yummy.

Next we have Turkey slices, roast.

Beef slices, you can do tuna.

They come in those convenient little, um, snack packs.

Now.

Uh, rotisserie chicken is great.

Just shredded rotisserie chicken.

If you are a vegan or a vegetarian, no problem.

We've got tofu or.

Roasted edamame I love.

The brand is the only bean, and they have edamame snacks, roasted edamame, snacks.

They sent me a variety pack to try last summer I think it was,

and I have been hooked ever since.

They are such great, healthy, clean snacks.

They're crunchy, so they really do make for the perfect replacement for

greasy and unhealthy potato chips.

I have a blog post, uh, titled 75 High Protein, low Carbs Snack

Ideas, and it kind of matches up with this podcast episode.

So in there I have a, a video inside that blog post, just a couple minute

video where I, kind of break down my.

Favorite flavors of the only bean at a Mame snack.

So I'll link to that in the show notes below.

Alright, so that about does it for the single ingredient snacks.

I really do love these single snacks because they have the.

Perfect high protein, low carb combination profile.

Moving on to two ingredient or two food snack ideas.

These two ingredient high protein, low-carb snack ideas are, again,

crazy easy to prepare since they only require two simple ingredients.

So.

We have hard-boiled eggs plus sea salt, and I've talked about this.

Sea salt's great for helping with electrolytes and all that good stuff.

Um, and I don't know, it's, I've, I've had, uh, it with my hard boiled eggs

and it gives it just to more of a like.

Bity or tangy, flavor.

It's, it's really good.

, Hard boiled eggs with avocado slices, that's good too.

Eggs plus mayo, that can be like a super simple egg salad.

You can do cottage cheese plus berries.

You could do cottage cheese plus scrambled eggs.

That's a big time favorite of mine.

If you do that, it makes the eggs super fluffy and creamy.

Great way to just skyrocket your protein intake.

But you do wanna make sure that you wait, uh, to, to add the cottage

cheese into your scrambled eggs until you're done with the scrambled eggs

and you've taken 'em off of the heat.

I don't even know why, but it works.

So just make sure you follow that quick step.

Alright.

Cottage cheese and cinnamon.

Very good.

Cottage cheese and pineapple.

You can do avocado with chicken breast.

You can do ham slices and cream cheese.

You can do Turkey slices and cheese, like roll-ups.

Um, air fryer, cheese crisps, love these.

They are literally two ingredients, cheese slices and everything, bagel seasoning.

So, that recipe is inside that blog post too, so it'll be down there where

you can find it in the show notes.

Um, mozzarella cheese, stick with olives.

You can do kale chips.

So all you need for kale chips, you just need fresh kale leaves and olive oil.

You, preheat the oven to three 50 degrees, wash the kale, tear it into bite-sized

pieces, toss with some olive oil and bake for 15 to 20 minutes on a baking sheet.

That's it.

Super yummy.

You can do string cheese with almonds or any other high protein, low carb

nut, uh, plain Greek yogurt and walnuts.

That's yummy.

Tuna and mayo, making a simple tuna salad roast beef slices, plus mustard.

If you don't like mustard, you could always sub in horseradish sauce.

That's really good with roast beef slices, chicken breasts with salsa is.

Yummy Greek yogurt and chia seeds.

Yes, please.

And I'll talk a little bit more about chia seeds when we get further down the

list and how awesome they are for you.

Celery with almond butter, or you can take powdered peanut

butter, mix it in a little water.

It'll save on some calories that way.

You can do cottage cheese and tomato slices, pepperoni or

salami with cheddar cheese.

Uh, you can do pork RINs and salsa.

Pork RINs aren't super healthy, but uh, they are kind of a go-to for me.

They are low carb, there's like hardly any carbs in them.

And they are a great low carb replacement

for potato chips, so sometimes I like to dip those in salsa.

You can do smoked salmon with cucumber, like that's really refreshing.

Smoked salmon and cream cheese.

You can do salami with provolone cheese.

That's a fun and really yummy combination.

You can do sardines, which I'm not a fan of, but I gotta mention 'em.

'cause some people like 'em and they are really good for you.

Sardines with some fresh lemon, freshly squeezed lemon juice.

Um, Greek yogurt plus raspberries and OMG raspberries are weight

loss rock stars for sure.

I know I've talked about that before, but they really, really are.

So, and that's just a really great combo.

I, I do that for dessert, healthy dessert, a lot.

My Greek yogurt topped with raspberries.

You can do Greek yogurt with.

Some protein powder mixed in.

Another great way to up your protein intake.

Super easy way.

Uh, you could do, this is a really great one.

Greek yogurt with cacao, not cocoa.

Cacao is better for you powder, then cocoa.

It's just so darn healthy for you.

Um, I have a short little video snippet on that and all of the cacao

powder benefits in that same blog post, that I've been referring to.

You can do chicken breast with pesto.

That's.

A nice, like, kind of like Greek flavor or chicken breast.

If you wanna keep it.

Uh, keep it Greek, I guess.

You can do chicken breast and taki dip or taki sauce.

Uh, vegetarians.

You can do tofu with some chili flakes.

Um.

All right, so now let's do some awesome three ingredient high protein,

low carb options, cottage cheese, plus blueberries, plus almonds.

Super yummy combo.

Alright, then you've got cottage cheese plus raspberries, plus chia seeds.

Yes, yes and yes.

Again, cottage cheese.

Plus cherry tomato plus some black pepper.

That's a, that's a great combo too.

Cottage cheese plus sunflower seeds, plus some cherry tomatoes.

Yum.

You can do Greek yogurt plus powdered peanut butter.

And protein powder.

Y'all knew my favorite brand of protein powder is Quest 'cause it's

low sugar, it's gluten-free, it's very low carb, pretty high in protein.

You can do deviled eggs with just eggs, mayo, and mustard.

You could whip up a really great ham plus cream cheese plus pickle roll up snack.

These are so good.

Um, like I said, if you roll 'em up like a tortilla, however, you

must use my homemade deal pickles because they are seriously the best.

Alright, ham plus Swiss cheese plus a pickle.

Or you can just go the traditional route.

I used to make these, and I still, I'm, I'm gonna be 50, I think I've been

making 'em since I was about 12 for every Thanksgiving and Christmas family

dinner, your traditional ham rollup.

So you just take a slice of ham, spread some cream cheese on it,

and add green onion and roll it up and then chop it into.

Little yummy pinwheel, grab and go.

Snacks.

So good.

You can make yourself a nice mini frittata with eggs, with an egg and

cheese and veggie of your choice.

Uh, here's another favorite of mine, bell pepper cut in half.

Then you put, some Turkey and cheese in there.

Um, that's three ingredients.

If you are really feeling ambitious, you can add some

mustard to the bottom of that.

That's super good.

You can make it into, it's like a sandwich boat.

I had probably had one of these almost every day during my intermittent

fasting weight loss journey to losing 46 pounds in four months.

Uh, that recipe is also.

Inside that blog post I keep talking about, okay, we've got

next on the list, chicken breast plus some salsa, plus avocado.

Yummy combo.

You can do a Turkey rollup instead of a ham, where you take Turkey, slice, uh,

and then put some provolone cheese and spinach, baby spinach and roll that up.

Cucumber bites are yummy.

Just cucumber slices with some cream cheese and then cherry tomato on top.

Yum.

Yum, yum.

A lot of times I bring those for like a healthy appetizer.

They look really nice 'cause that red in the green, they pop.

Um, but super healthy and very tasty.

Okay, so we're almost to the end of our high protein, low carb snack idea list.

So.

I thought I would leave the best for last, of course.

So here are the last few snack ideas are not just healthy for you, but they

will also satisfy your sweet tooth.

Okay, so you could do protein cookie balls, so that would be banana

peanut butter and protein powder, all rolled up into cookie balls.

You can do a protein shake with protein powder.

Almond or coconut milk and some ice.

You can do chia seed pudding.

And I have been making a lot of this lately.

Oh man, chia seeds are fabulous for you.

They're like a super food.

So all you need really chia seeds.

I use coconut milk.

You can use almond milk and a little vanilla.

So I have the full recipe on in that blog post.

But basically all you do for chia seed pudding is you take two tablespoons

chia seeds, put it in like a jar or a bowl, or you can use like a glass.

Then you add half cup of unsweetened almond milk or coconut milk.

A half a teaspoon pure vanilla extract.

Now, I know I said everything was three ingredients, um, but I do

actually like to sprinkle in a little cinnamon, uh, into my chia seed pudding.

So all you do with that, you put all those ingredients together,

you stir it really well.

Let it sit for about five minutes and then you're gonna stir it again, cover

it, refrigerate for at least three hours if you can, do it overnight.

It's even better until it thickens like pudding and then you are good to go.

It is super duper delicious and again, so healthy for you.

Okay.

Number 75.

We've made it all the way to the end of the list.

Yay.

Okay.

So here is another one of my favorite, especially in the summer

recipes, high protein, low carb.

It just really, satisfies the sweet tooth, mason jar protein ice cream.

So.

Three main ingredients is all you need.

You need heavy whipping cream, you need protein powder, and

you need vanilla extract.

All right.

You can get the full recipe in that blog post too.

And there you have it With these 75 easy, high protein, low carb

snack ideas for weight loss.

You have a really great variety of quick, nutritious options,

to keep your hunger at bay and.

To support your intermittent fasting weight loss goals.

Alright, that's it for me.

I am not going to do a quick recap, , on this episode since a 75 snack recap

would take more like a hot minute.

But if you want all of these awesome snack ideas in one easy place.

Just head to my episode matching blog post again, which will be posted on my

podcast recommendation page Linked Below.

If you want 150 plus more recipes, head to my free weight loss

recipe tab found on my website.

So what if with jen.com?

If you wanna get my six week intermittent fasting and weight

loss video course for just $39, be sure to enter the discount code gems

10 lowercase GEMS 10 at checkout.

If you wanna be a guest on my show.

Email me at so what if with jen@gmail.com and we will make it happen.

And if you want me to shut up now, your wish is my command.

Have an awesome day.

My fasting friends.

Hey, thank you so much for choosing to spend part of your day listening

to this episode of the Intermittent Fasting Gems with Jen podcast.

If you think these tips could help a friend or a family member, please

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Would be so appreciated.

Tune in for new 15 to 25 minute episodes released on the 10th,

20th, and 30th of each month.

Episodes will feature solo shows filled with if F hacks that

have worked for me, as well as episodes where I get to chat with.

Fun folks of all ages who've experienced incredible success

with intermittent fasting.

If you have questions or want more unique intermittent fasting health and

weight loss tips, tricks and recipes, please visit my website and blog at.

So what if with jen.com?

Finally, we'd love to welcome you into our free intermittent.

Fasting Facebook support group.

So what if with Jen?

Find all of these links in the show notes below.

And as always, I hope you spend your day loving without fear and

laughing until your cheeks hurt.