ok i have found a pretty good snack/meal that offers lots of nutrition.just want to share it. pretty balanced also. try natural vanilla yogurt, throw in some frozen blueberries, or raspberries add 1/2 cup raw oats. it sounds plain but this satisfies my sweet craving. its not as high in protein as most people want but add a chicken breast if you want. personally i vary my macronutrient profile, i go higher carbs in spurts, i just get tired of chicken, oats, rice, steak, eggs, nuts, oils so i throw this in there once in a while. the nutrient profile is:
1 cup yogurt+ 1/2 c blueberries+1/2 cup raw oats= lots of fiber,casein protein, quality carb, some sugar
Calories-380
Protein-18g
Carbs-63g
fat-5g