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Transformed: Week 4, Day 23 - Cardio

Meals are crucial to your nutrition, but don't underestimate snacks! Make the most of them and pack smart on the road with these tips.

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Snack smart!

You might have your meals prepped and your Tupperware ready to go, but when you're juggling work, family, friends, and life obligations, healthy eating can still fall by the wayside. Throw in a business trip or an unplanned venture away from the comforts of home—not to mention the convenience of your oven, microwave, and stocked fridge—and you might find yourself lost.

When this happens, you need snacks! Here are some of our favorite easy options to throw in your bag and nosh on when you're in a hurry. They'll help you pack smart and ensure you don't derail from your diet when you're on the road. When you're looking for foods to pack, just remember to lean towards those that don't require refrigeration or reheating.

Hard-boiled eggs

Eggs are high in protein and low in calories, to the tune of 6 grams of protein and roughly 80 calories each. They also provide all of the essential amino acids, making them a high-quality source of muscle-building protein.

Single-serving nut-butter packs

These are in most grocery stores these days, so stock up! Nut butters are great because a schmear adds a healthy dose of protein and fats to any snack, whether you spread it on an apple, a piece of toast, or eat it directly from a portable package.

String cheese

If you're looking for a low-carb snack that's fun to eat, consider noshing on this childhood favorite. One part-skim cheese stick has less than 1 gram of carbs, plus 80 calories and 6 grams of protein.

Protein bars

A somewhat obvious choice, protein bars are an easy grab-and-go snack. Just make sure to reach for ones that meet your specific macros. Don't just glance at the protein numbers; if you're watching your calories, check the fat and carbohydrate grams to ensure you're not just eating a protein-laced candy bar.


While you should be selective when it comes to brands—reach for the ones with simple ingredient lists—jerky is an easy, high-protein snack. Just 1 ounce provides 9-14 grams of protein, depending on the brand. Remember, the selection doesn't just end with beef. Tuna, turkey, and chicken jerky are all great options when you're looking for added variety.


Looking for something healthy with a satisfying crunch? Dry roasted edamame is a great source of fiber, protein, and antioxidants.

Day 23: Cardio

Treadmill HIIT

9 rounds of 1:1 work/rest at 85% max
Jogging-Treadmill Jogging-Treadmill


Treadmill steady state

45 min. at 60% max
Jogging-Treadmill Jogging-Treadmill

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