Satisfying Snacks to Fuel Your Day

What makes a great snack?  If left up to the snack aisle to tell us, a snack would be a high sugar, low protein, fatigue-inducing edible.  Sadly, marketing has led consumers astray from really understanding what constitutes a well-rounded snack. 

A snack should serve a clear purpose- it should provide us with the fuel to bridge between one meal and the next.  In doing so, it should allow us to arrive at the next meal with some hunger, but not starving or full either.  In fact, by allowing us to arrive at our meals without feeling famished, eating a snack a few hours prior to a meal can actually reduce our overall intake.  Crazy right?  I’m sure there have been moments in past where you’ve planned for a particularly indulgent meal by avoiding snacks and (gasp) even meals prior.  This doesn’t work- and the science is there to prove that people actually end up eating more overall when skipping meals/snacks.

So, what are the components of a sustaining snack to keep us on our A-game until the next meal?  Two things- protein & fiber!  Protein and fiber lead to slower digestion and fend off any spikes in blood sugar that could lead to a crash (aka that nap-inducing afternoon slump).  By the same account, aim to choose a snack that is also lower in sugar.

What are my favorites?  I’m a huge fan of going as close to foods in their pure form as possible.  Think edamame pods (naturally high in both protein and fiber) or a piece of fruit (high in fiber) with some nut butter (source of protein).  However, I also realize that there’s a need for go-to non-perishables for travel, bottom of the purse emergencies and the desk drawer.  I’ve rounded up some of my favorites of both the perishable and non-perishable variety below.  To support portion control, I’ve included many pre-portioned options.

Non Perishables (Great for Travel, Desk Drawer, Car)

1. Enlightened Bada Bean Bada Boom

2. Biena Roasted Chickpeas (very similar to a Corn Nut); The Good Bean makes individual bags.

3. RX Bars (try the kid’s option if you’re looking for a smaller snack)

4. Wonderful Individual Bags of Pistachios (Buy with shells to slow down your pace)

5. Beanfields Chips (Just like a Dorito but so much better for you).

6. Oloves Individual Olive Packs

7. Freeze Dried Bananas dipped in Justin’s Individual Nut Butter Packs (freeze-dried is important vs. banana chips to avoid a fried option and excess sugar)

8. Fairlife Protein or Corepower Shakes (not shown).

10. Barebells Protein Bars- A hit among my clients. Only available at Trader Joes or online.

11. Brami Lupini Beans (not shown)- Loaded with protein and flavor packed.

12. Wilde Chicken Chips (not shown) an odd concept but really tasty and high protein); a must for chip lovers!

13. Tuna Protein on the Run Snack Packs - paired with a veggie can make a fabulous last minute lunch.

Perishables

1. 8 Mary’s Gone Crackers or Triscuits or Cucumber Slices + Cream Cheese + Smoked Salmon

2. Individual Low Fat (2% or less) Cottage Cheese Cups

3. 1/2 cup Fresh berries + 1/4 cup Nuts

4. Greek Yogurt + Berries (if you’re OK with plain stick to that otherwise opt for Siggis or Two Good brands for a low sugar flavored option. Trader Joes also makes an excellent low sugar Skyr.

5. Individual Guacamole Pack + 1 Slice Dave’s Thin Sliced Killer Bread

6. Individual Hummus Pack + Raw Veggies (buy these pre-chopped and make things interesting by trying options like jicama, baby bell peppers and Persian cucumbers)

7. Hard Boiled Egg + 8 Mary’s Gone Crackers (Buy pre-peeled hard boiled eggs at most grocers to save time)

8. Individual Microwavable Edamame Packs (not shown)

Please reach out if you’d like help finding any of these snacks in your area!

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