Once you’ve decided to start eating smarter and cleaner and hopefully lose weight or just get healthier, now comes the unfamiliarity of figuring out good, healthy snacks that will keep you in check during the day.
The problem with most snack foods is that they are loaded with added sugars and refined carbohydrates and lacking healthy fats, fiber, protein, and antioxidants.
However, with a little preparation and creativity, you can make delicious, nutrient-packed snacks that will support your weight loss efforts while maximizing your health. Here are 6 fast snacks, all under 400 calories, which you can start adding to your meal plan today.
1. Coconut Raspberry Parfait
This is a simple snack made up of raspberries, Greek yogurt, coconut milk, and flaxseed meal. Raspberries have more fiber than any other fruit, and Greek yogurt is loaded with protein and probiotics.
Coconut milk contains healthy fats, and flaxseed meal contains cholesterol-lowering omega-3s, and filling fiber.
This is one delicious snack and will become one of your all-time favorites. It has it all: fiber, protein, fats, and low impact carbs; plus it is very portable.
2. Pistachios
Pistachios are a great snack because you can eat more pistachio nuts per ounce than any other nut (49 nuts compared to only 22 almonds). The added difficulty of shelling each nut before you can eat it forces you to eat slower as well.
3. Green Eggs
This one is featured in Men’s Fitness magazine. Hard boil a couple of eggs, shell them, cut them in half (lengthwise), and remove the yolks as if you were making deviled eggs. Now, fill the hole in the egg with 1-2 teaspoons of guacamole.
4. Healthy Energy Bars
Larabars are one of the nutritional bars that are minimally processed, have no additives, preservatives or refined sugar, and you can pronounce every food on the ingredient list (which is usually only 2 - 4 foods). One of their best flavors, Cashew Cookie, has 2 ingredients: cashews and dates.
Another great bar is the Gorp bar. I love these because they are organic and homegrown right out of Winnipeg. They grow their own grains and make each order on demand. Love them!
These bars are a great ‘emergency snack’, and are good to have around in case you need something quick and healthy. These are great to carry with you while traveling, when you may not have quick access to other healthy snacks.
5. Nutrient Optimized Shakes
Nutrient Optimized Shake is just a fancy name for a smoothie that is jam packed with protein, fiber, essential fats, and other nutrients.
Compared to generic meal replacement shakes that you’d find at your local grocery or supplement store (which usually lack essential fats, fiber, quality carbohydrates, and other nutrients), Nutrient Optimized Shakes are the Rolls Royce of meal replacements. The following recipe is for the Basic Nutrient Optimized Shake and is just under 300 calories.
Ingredients
1/2 scoop vanilla protein powder (<5g carb, <2g fat per serving)
1 1/4 cup frozen blueberries
1 Tbsp walnuts
1 Tbsp flaxseed meal
12-16oz water
‘Blenderize’ until smooth. Add ice for you preferred consistency.
6. Cheese Sticks
Cheese sticks are portioned, high protein snacks that are readily available just about everywhere (even gas stations). In addition to generally packing 8 grams of protein per stick, cheese sticks also contain fat.
The combination of fat and protein is a physiological 1-2 bunch against recurring hunger. Both fat and protein stimulate the release of hormones that travel to your brain to let it know that you are full and satisfied.
Yours in health!
