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Healthy Recipes for a Quick Bite

Published : Jan 29, 2021 2 mins read Updated On : Sep 15, 2023

The importance of consuming protein in daily life cannot be emphasized enough. Protein is the building block of our body that is essential for our daily sustenance. Proteins as micronutrients are not stored in our body. Therefore, it’s important to consume protein every day to strengthen our muscles and keep our body in good shape.

There are many ways to include protein in your diet other than shakes and smoothies. Let’s look at a few simple, easy-to-make recipes that you can easily consume as a snack or dessert.

 1. DIY Protein Bars

DIY Protein Bars - Fast&Up

Energy bars are a great snacking option power-packed with energy that you can easily munch on anytime of the day. Fused with the goodness of nuts, seeds and dried fruits, these are exceptionally good for your health too. For starters, almonds are filled with healthy fats, quinoa is an excellent source of protein, goji berries are loaded with antioxidants and you can easily customize the recipe as per your convenience.


  • 2 ½ cups of raw, unsalted almonds
  • ¾ cup pumpkin seeds
  • ¾ cup uncooked quinoa
  • ¾ cup Goji berries
  • ¾ cup dried blueberries
  • ¾ cup chopped pistachios
  • ¼ cup honey
  • ¼ tbsp sea salt
  • ¼ cup chopped dark chocolate, for drizzle


Step 1: Get a baking pan with parchment paper, spray with cooking spray and set aside.

Step 2: Preheat oven to 325 degree F. Spread the almonds, pumpkin seeds, and quinoa onto a baking sheet and bake till lightly brown and toasted, say about 15 minutes. Transfer to a large mixing bowl. Add the goji berries, blueberries, and pistachios.

Step 3: In a medium saucepan, bring the honey and salt to a boil, whisk it to combine. Let it boil until it turns deep amber and looks frothy, say for about 3 minutes.

Step 4: Pour the syrup into the mixing bowl immediately and stir until nuts and seeds are evenly coated. Make sure to move quickly. Press the mixture into the prepared pan. Let it cool completely (about 20 minutes), and slice into 30 squares.

2. Overnight Oats with berries and toasted nuts 

Overnight Oats with berries and toasted nuts - Fast&up


  • ½ cup rolled oats
  • ½ cup whole milk
  • 1 teaspoon honey
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon kosher salt
  • 1 cup strawberries
  • 2 tablespoon toasted almonds


Step 1: Stir the oats, milk, honey, vanilla and salt in a bowl until combined

Step 2: Cover and refrigerate overnight, or up to 2 days

Step 3: Remove from the refrigerator and stir. Top with the strawberries and almonds. Drizzle with more honey, if needed.

Nutritional Facts Per serving: fat 14.2 g;376 calories; fiber 19g; carbohydrates 55g; sugar 21g; cholesterol 12mg; iron 5mg; sodium 554 mg; calcium 199 mg

3. Smoothie Bowl 

Smoothie Bowl Recepe - Fast&Up

This recipe only requires 3 ingredients and is very easy to make. Let’s get into it.


  • 1 ½ Banana
  • Mixed berries
  • Non-dairy milk of your choice
  • 1 scoop of Fast & Up plant protein


You just need to add the bananas, berries, milk and protein powder in the blender until they have a smooth consistency. Once done, pour it in a bowl and sprinkle it with toppings of your choice like coconut flakes, hemp seeds and chia seeds for added nutrients, protein and fiber.

Nutritional facts: Calories:214; Carbohydrates: 47.5 g; Protein: 2.8 g; Fat: 2.5 g; Saturated Fat: 1.6 g; Sodium: 9 mg; Fiber: 8.8 g and Sugar: 25.9 g  

4. Protein Cookies with Chocolate Chips

Healthy Recipes for a Quick Bite



Mash the bananas and mix all ingredients. Spray the cookie set with butter and spoon the batter on to the tray. Bake at 350 degrees for 10 minutes.

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