Remember, at each meal and snack the goal is to have a substantial carb and protein source. I've listed below a few quick ideas for you along with the carb and protein content of each snack.

1)  6 oz. Greek yogurt (go for plain or vanilla---those have lowest sugar in them--2 brands to look for are Oikos and Chobani) and an apple

>>>>>Protein: 16 grams  and  Carbs: 33 grams

2) A half cup of Cottage cheese and a half cup of blueberries

>>>>>Protein: 13 grams     and     Carbs: 15 grams

3) Banana and 1 tablespoon Peanut Butter

>>>>>Protein: 4 grams     and      Carbs: 32 grams

4) 1 oz. Almonds (if you need something super-fast!)

>>>>>Protein: 6 grams    and    Carbs: 6 grams

5) An 8 oz serving of milk---milk is great natural meal replacement shake! There are now individually packaged 8 oz servings of milk that don't need to be refrigerated--very cool. Horizon makes these, they are really convenient!

>>>>>Protein: 8 grams    and   Carbs: 12 grams

There you go! Hope you can fit some quick meals into the day. It's important to keep your metabolism moving if you want to lose fat and see muscle tone! And the way to do that is to eat about every 3 hours.