Eating healthy on the go is possible and can be easy with just a little thought and prep. Now you will be empowered with the knowledge on how to do so with this guide. Most of these snack and small-meal ideas align with a low-carb and Paleo approach to diet (refer to “carb-ier” snacks here). That’s not saying carbs aren’t important in the diet for most of us (figure out your needs); however, I find that many tend to do well with lower carb snacks especially when not active (i.e. at the office), and save your carbs for meals or refueling from exercise.

Furthermore, snacking may actually help better manage blood glucose levels, so don’t fear a little bite to eat between meals if you are hungry. Eating every 2-3 hours has proven to be healthy and beneficial for many.

Categories below include:

  • What to Avoid
  • Instant Munchies
  • Make-Ahead Snacks
  • Drinkable Snacks
  • Approved Packaged SnacksSweet-Tooth Vegan/Vegetarian Specials

Recipe measurements can be estimated when you’re in the kitchen—eyeballing it is fine with these things.

I’d also urge you to sign up at ThriveMarket.com where you will find a lot of healthy, quality snacks and snack ingredients for much cheaper prices than most stores. Additionally, Amazon is a good place to shop as well.

Always be mindful of portions, and only eat when hungry.

What to Avoid

It’s best to start with what you don’t want to be putting in your body! If you are buying snacks in a store that are pre-made, whether in the “fresh” section or on the shelf in a package, always read the ingredient list and look for items with the fewest ingredients possible. As a good rule of thumb, only buy items that have less than 10 ingredients. The big ones to avoid are sugar, gluten and anything that’s an artificial chemical. Specifically:

Ingredients to Avoid:

  • Canola oil
  • Sunflower/safflower oil
  • Hydrogenated oils
  • Corn products – corn oil, corn starch, modified corn starch
  • Shortening
  • Soy – all types of soy, soybean oil, soy protein (all forms)
  • Gluten – it won’t say gluten on the label but gluten comes in multiple forms; most commonly, flour and “enriched flour”
  • Wheat – and anything related like “whole grain wheat” and “enriched wheat” (gimmicks!)
  • Wheat gluten
  • Yeast extract
  • “Gluten free” processed and junk foods – rice crackers, rice cakes, GF chips, GF sweets, etc.
  • Sugar (added i.e. those not occuring naturally) – including cane sugar, agave nectar, corn syrup, high fructose corn syrup, maltodextrin, dextrose, fructose, sucrose, other sugars
  • Potato starch
  • Carrageenan
  • Colorings
  • “Natural flavors” – usually this is code for MSG
  • Preservatives – common ones: sodium benzoate, potassium benzoate, potassium sorbate
  • Nitrates
  • Sulfites
  • Artificial sweeteners – aspartame, acesulfame potassium, sucralose
  • Gums – cellulose gum, etc
  • Acids – malic acid, etc
  • Anything with the word “textured” i.e. textured vegetable protein (TVP)
  • Anything unrecognizable especially if it looks like it should be part of a science experiment

Bottom line: Read labels.

Instant Munchies: Ready in less than a minute 

*No Refrigeration Required*

Homemade Paleo Trail Mix

Make this in bulk in advance, and portion out into small bags or containers for on the go. We take this backpacking1 You can overdo it with nuts (they are high in PUFA), so be mindful of portions!

 

Coconut Butter + A Spoon

Typical nuts and nut butters are ok, but too much can promote inflammation in the body. So coconut is a wise alternative—it’s not your average nut. And coconut butter tastes like heaven! Keep a jar anywhere – office, car, etc. – and a spoon for one of the best fast-acting and tasty snacks there is! I especially like a spoonful of this before early-morning swims/workouts when I don’t want to eat a lot but need dense calories. Brand I love: Artisnana. They also have this in “gel packet” style in individual servings.

 

Avocado

Literally just an avocado. Why not? It’s delish! Slice it in half, remove the pit, add pink salt (optional), and scoop out with a spoon using the skin as your bowl. Bottom line: It’s easy to carry around avocados. They’re delicious on their own and full of good, satiating, brain-boosting fats.

Spice it up even more: drizzle on extra virgin olive oil, fresh lemon juice, pink salt and pepper!

 

Canned Wild Fatty Fish

Wild salmon, wild sardines (packed in water or olive oil), oysters, herring and kipper. All these come in cans, often with pop-tops so you don’t need an opener, making for a great high-fat, high-protein on-the-go snack. If you want to get more creative spread your fish on sliced cucumbers, bell peppers or veggies of choice. Or see the next recipe below…

 

Sardine & Avocado Mash

I like this one because sardines and avocado are both easy to transport around without refridgeration. We even take these items backpacking! All you do is pop open your can of sardines, slice open the avocado, add to a bowl, and mash together and enjoy as is with a spoon, or…

You can also use this as a dip for veggies, or even slab it into a wrap (a nori sheet, coconut wrap, or if you have access to a fridge or something fresh – collard green leaf or cabbage leaf)

 

Raw Veggies 

These can last a day or so without refrigeration. I always am prepped to have veggies in the fridge that I will throw in a baggy or container to have on the go. Or, you can even drop into a grocery store and buy on the fly—who said snacks have to be down the middle aisles and come in a package? Just carry a knife for slicing if necessary. In fact, most grocery stores and even airports have decent pre-prepped veggie platters (even individual size) these days.

My go-to veggies are: radishes*, heirloom cherry tomatoes (great alternative to grapes), celery, baby carrots, sliced cucumber, jicama sticks, bell pepper, or even straight up arugula or romaine (yeah, I’m weird like that). If you buy organic you’ll discover that quality veggies actually have flavor!

*Radishes and arugula have the same properties as beets that promote a boost in exercise performance via increased O2 delivery!

 

Mt. Capra Protein Powder

Scoop some of your favorite flavor into a baggy, and when you need a snack just add water. It’s that easy. I love their Goat Whey Vanilla, Deep30 (several flavors including strawberry and coconut), Double Bonded extra-strength protein (I love chocolate), and Greens powder. Inquire to me personally if you would like to purchase Mt. Capra because I have a special 10% discount code for Mt. Capra and can usually get discounts on shipping, just ask!

 

UCAN

Just like protein powder, you can portion out some UCAN or get the individual packets, and when you need a quality snack that will keep you satiated, just add water and shake it up! My favorites are UCAN tropical orange or UCAN vanilla protein. Great for fat-burning and the fat-adapted athlete!

 

Aged Parmesan Cheese

Look for grassfed cheeses. A good aged parmesan does not need refrigeration. I’ve tested this backpacking. In fact, any cheese at a nice market that’s not sitting in a cold section can likely survive without refrigeration for a while, just ask the experts there if you’re not sure which to buy; that’s what I did! There are also parmesan cheese crisps you can buy at places like Whole Foods. Just make sure it’s pure cheese and nothing else added. If you are getting over a dairy addiction avoid all cheese products for a while.

 

Dark Chocolate

At least 85% cacao, and preferably organic. I like Green & Blacks 85% and Lindt 90%. Only 1-2 squares at a time, not a whole bar. If you are getting over a sugar addiction avoid all chocolate products for a while.

 

*Refrigeration required*

Olives and/or Kerrygold Cheese

This is probably my favorite late afternoon snack before I hit the gym for evening clients because it’s high fat and doesn’t make you feel gorged/stuffed, but dense in calories so you’re not starving. I can eat this and literally go workout. I get olives in water/vinegar with no added preservatives, oils or junk (usually organic kalamata olives from whole foods or ThriveMarket.com), and Kerrygold grassfed cheese. A little goes a long way – like 5-8 olives and 1-2 thin slices of cheese are enough!

 

Veggies and Salsa

Move over chips, veggies and salsa are an amazing pairing. Grab any veggie, find your favorite red salsa, salsa verde or pico de gallo and go at it. This is rather low calorie but filling due to fiber in veggies. Note on salsa: go for fresh varieties and read labels; avoid anything with added preservatives, oils, fruits, sugar, artificial or chemical ingredients. Just look for the basics like “tomato, onion, cilantro, jalapeno, chiles…”

 

Sauerkraut 

A great snack chock-full of probiotics (if you buy the right kind or make it). Keep in your office fridge or in a small cooler on the go. Then just easily grab a spoon and go for it. Just make sure you get the kind that’s truly fermented and has no preservatives. Buy these in the refrigerated section at stores or don’t bother.

Top picks

Make-Ahead Snacks

SAVORY

Bacon

Seriously. Bake it for a cleaner process, less mess and really good flavor: simply 400 degrees for 20-25 minutes. Let bacon cool on paper towels after you take it out on oven, and this also absorbs excess grease so it’s not too messy and stays crispy. Save any extra bacon grease for a cooking fat!

 

Hard-boiled eggs 

Boil eggs in boiling water. Let cool. Sprinkle on a little salt or nutritional yeast. Or add to salads. So easy!

 

Nitrate-free Sausage 

Buy in advance and grill up organic antibiotic-free brands including: Aidells, Applegate Farms Organic.

 

Crunchy Avocado and Salsa Mash 

  • Mash ½ avocado.
  • Mix in fresh salsa or pico de gallo of choice (preservative free; the fresher the better)
  • Sprinkle in 1-2 tbsp of raw sunflower seeds and/or pumpkin seeds for a crunch.
  • Optional: salt and pepper to taste, or spice it up even more: Sprinkle in cumin, chili powder, paprika, red chili flakes and/or lime juice.
  • Make and store in a container on ice. When ready, eat this straight out of a bowl with a spoon or with your raw veggies of choice for dipping. No chips; no fruit.

 

Savory Yogurt

  • 1/2 cup full fat goat yogurt
  • 1/4 cup Rao’s tomato basil sauce (Or your clean sugar free pasta sauce of choice; I like Raos’ because it’s hearty, minimal ingredients, NO added sugar, no preservatives, etc).
  • 1 tbsp sunflower seeds and/or pumpkin seeds for a crunch
  • Mix all ingredients in a bowl and enjoy immediately or later.

 

Instant Slaw

  • 1/4 cabbage (purple and/or green), shredded with a cheese grader
  • 1/4 cup coconut aminos
  • drizzle extra virgin olive oil or seasame oil
  • 2 tbsp almond or nut butter or tahini
  • pinch of pink salt
  • spoonful of black sesame seeds
  • Optional add-on’s: thinly sliced green onion, shredded carrots, broccoli slaw, 1 tbsp paleo mayo, splash of apple cider vinegar or coconut vinegar.

 

Eggins (Egg Muffins)

  • Basically a protein-packed on-the-go “omelet” that’s incredibly easy to make, and incredibly nutrient rich. These fit the bill for LCHF/Paleo friendly.
  • Ingredients:
  • 1 dozen eggs, or 1 egg per muffin cup
  • Any finely chopped vegetables, dark leafy greens, etc (I like kale, green onion, mushroom and/or bell pepper)
  • Optional:
  • Couple spoonfuls of coconut milk or nondairy milk (sub water if no milk)
  • Bacon bits, another meat, or shredded cheese (if you’re allowed diary)
  • Preheat oven to 350. Whisk eggs; add your milk or if not using milk add a couple spoonfuls of water to eggs while whisking (I prefer water). Mix in veggies/extras. Use either a silicone muffin pan, unbleached muffin liners or a greased muffin pan (grease with butter, coconut oil or olive oil). Do not use nonstick sprays. Transfer egg mixture into large measuring cup or bowl with a spout and pour into individual muffin cups. Bake for about 25 minutes. Store, refrigerate and reheat as needed.

 

Babaganoush

Better than hummus, babaganoush is a seriously delicious underestimated power food! It’s a puréed eggplant recipe with a hummus consistency. It’s lower carb, higher fat, and usually lower calorie than hummus, so it’s especially good for low/no exercise days.  You can buy this in stores BUT avoid buying those brands made with poor quality oils (like canola), sugar, etc.

  • Ingredients:
  • 1 eggplant
  • Juice of 1 lemon
  • 1 garlic clove
  • tahini (sesame seed butter)
  • Pink salt
  • Extra virgin olive oil, drizzle it in!
  • Optional: Any fresh or dried organic herbs (parsley, basil, oregano, cilantro)

Slice 1 eggplant at least quarter inch thick, pat dry, sprinkle pink salt, and drizzle with olive oil. Line cookie sheet with foil, drizzle/spread olive oil on foil (just a splash; you don’t want to over-saturate) to prevent sticking, and add eggplant. Broil on low for 5-10min. Let eggplant sit & cool for 5min on foil. Peel skin off eggplant (easy to do once it’s cooked). Then add eggplant and all other ingredients except herbs to food processor and mix. Add herbs last, and mix again. Serve immediately and/or keep extras in fridge for snacking!

 

Rao’s & Kelp noodles

Looking for something a little low cal to snack on? These raw kelp noodles are virtually calorie free! Rinse them and mix them with Rao’s tomato basil sauce (or “clean” sauce of choice), 1 tbsp nutritional yeast (optional), and sprinkle on fresh or dried herbs (basil, oregano, parsley) for a fast & low-cal “pasta” snack. You can even add some protein if you have it on hand.

Note: these kelp noodles are also a great source of nutrients, as they are essentially a sea veggie. However, never buy those zero calorie “noodles” that are made with soy… they’re terrible for you.

 

SWEET

Chia pudding 

You can double or triple the below recipe for a big batch, Then, simply scoop out your snack size when needed. Let it soak for at least 1 hour to 24 hours (no rush).

  • In a large glass container mix 3-5 tbsp chia seeds with water or nondairy milk, enough liquid for seeds to be fully submerged.
  • Stir in:
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • sweetener of choice: 1 packet stevia or 1 tsp raw honey
  • pinch of pink salt
  • Optional: dash nutmeg, squeeze of lemon, frozen wild blueberries, couple spoonfuls finely shredded coconut
  • Wait until chia gelatinizes in liquid before eating! Can make in bulk for a quicker snack and on the go!

 

LCHF Paleo Cereal

A nourishing high-fat snack or meal in which you simply combine ingredients in a container, bowl or bag, and add milk when ready. This can get dense in calories so make it a meal if you want.

  • Dry ingredients:
  • Coconut flakes, unsweetened & dehydrated
  • Crushed raw nuts (cashews, almonds, walnuts, pecans are my fave’s; sliced raw almonds add a nice texture too)
  • Cacao nibs, unsweetened
  • Raw hemp seeds (rich in protein!)
  • Pumpkin seeds (raw)
  • Sunflower seeds (raw)
  • Cinnamon, to taste
  • Pinch of salt
  • Optional: dried unsweetened banana chips for higher carb
  • ‘Wet’ Ingredients:
  • Non-dairy sugar-free milk (coconut, almond) or instant protein milk*
  • Optional: Frozen or fresh organic blueberries, banana or sliced organic strawberries (more fruit is acceptable if you’re having this on a heavy training day!)
  • *Instant milk: mix vanilla protein powder or vanilla UCAN with water, and you have a sweet, creamy milk! No refrigeration required!

 

Instant Chocolate Protein Pudding

  • 1-2 scoops protein powder
  • ¼ to ½ avocado (mashed)
  • 1-2 tbsp. finely shredded coconut
  • 1-2 tbsp cacao powder
  • dash cinnamon
  • dash pink salt
  • 1/4-1/2 cup water (enough to blend into “pudding”)
  • Optional: 1 tbsp hemp seeds, sweetener (1 tsp honey or 1 packet stevia), ½ tbsp. unsweetened cacao nibs
  • Mix all dry ingredient thoroughly, add water and optional honey, and mix well until it’s a pudding consistency. Mt. Capra has stevia in it, so you may not need to add more sweetener; personally I avoid adding more if I want less sugar.

 

“Pumpkin Pie Cheesecake” Yogurt 

  • 1/4-1/2 cup full-fat goat yogurt
  • 2 tbsp shredded coconut
  • 1 pack stevia or 1 tsp of raw honey
  • Liberal sprinkle or cinnamon, nutmeg and/or pumpkin pie spice
  • Crushed raw walnuts and pecans
  • Splash of nondairy milk (unsweetened) or water to desired consistency
  • Mix all ingredients in a bowl. Tastes like pumpkin pie cheesecake with a nutty crust.

Drinkable Snacks

Liquid snacks should always be void of added sugar and chemicals (you can add your own honey or sweetener to teas, etc., but avoid buying drinks that are packed with empty calories and grams of sugar). Drinking a calorie-free or low-cal snack is a great way to stay in fat-burning mode, feel full and maintain hydration. I personally like liquid snacks between breakfast and lunch. Or if you need more calories or a good post-workout drink with more fat and protein, I’ve included some ideas and smoothie recipes.

Kombucha

Make your own or buy. For a hydrating, probiotic-rich burst of flavor this makes a good snack! Look for brands lowest in sugar; about 1-5g of sugar per serving is ok, but no more than that. Do not get kombucha blends with fruit juice, that’s just more unnecessary sugar. Avoid kombucha if you have a known bacterial overgrowth, candida or parasite/infection in the gut. Do not drink kombucha until that is healed at which point you can slowly reintroduce.

 

Sparkling water 

Everyone should own a SodaStream to make as much plain sparkling water as you want—it saves a ton of money and is a great way to drink more water vs. plain water. Or, if not, buy sparkling water at places like Trader Joe’s and even Whole Foods for fairly cheap.

Healthy flavor options:

 

Natural Calm

Magnesium is one of the top deficiencies in a large portion of people (that and Vitamin D), and Natural Calm powder is one of the best ways to get Mg into your diet that’s actually absorbed and not just adding to expensive pee. Have it before bed mixed with water for a calming drink. Oh, and Mg also helps bowel movement function and regularity! Don’t add too much powder at once because it could cause diarrhea if your body is not accustomed to it.

 

PharmaNAC

N-Acetyl Cysteine (NAC) is a precursor to glutathione, one of the most powerful antioxidants around that we want in our bodies! This form of NAC by BioAdvantex comes in a dissolvable tablet, just add to water and it honestly tastes delicious! I have it daily!

 

ACV Tonic

Mix about 8 oz water or sparkling water with a splash of apple cider vinegar (AVC) and squeeze of lemon or lime. ACV helps with digestion by promoting HCL production! Drink before a meal. Add cayenne for a kick!

 

Green Juice

Cold-pressed, freshly-made green juices are ok as long as you avoid those with added fruit. In fact the only “fruit” I get in my juices is lemon or lime. No apple, and not even carrots or beets—that’s just all sugar at the end. Preferably buy made-to-order from a juice counter, or if off the shelf I like the brand “Forager” and their Greens on Greens juice. Avoid sneaky juices on the shelves like Naked Juice or anything that is mostly fruit/sugar masked as healthy.

If buying a fresh blend my top ingredients include: Kale, spinach, parsley, cucumber, celery, ginger, lemon, dandelion greens (also: turmeric, cilantro, lime are great if available)

 

Greens powders

These are a good way to get in your greens—just mix with water for on the go! Or add to other drinks. But just be discerning on the ingredients and watch out for added sugars, chemicals, artificial junk, etc. I like LivingFuel SuperGreens, Mt. Capra Greens, or YORhealth.

 

Pu-Erh Tea

This is a fermented Chinese tea that has a lot of beneficial properties, and I was told when tasting it in China Town that it can also stimulate fat-burning for weight loss. Hm. Tim Ferriss is apparently into it as well.

 

Hot Tea

Herbal or green teas, just add hot water. Savor the subtle flavor.

 

Cold Brew Coffee

Less acidic and tastes better than any drip coffee around. It’s also a lot easier to make if you prepare it in advance—i.e. brew overnight and it’s ready when you wake up. Or buy in stores—individual bottles or growlers. I get a concentrate in which I add water to dilute; the growler lasts all week! Just have all your caffeine before 1pm. Try Stumptown on Nitro!

 

Reishi Tea

A superfood mushroom tea. Hear us talk about it on this podcast. Buy on Thrive for cheaper.

 

Hot Creamy Tea

Boil 1-2 cups water, add non-caff Republic of Tea bag, flavor of choice. Top with a splash of non-dairy milk. Try adding 1 tbsp cacao powder, and/or a bit of stevia or honey for more sweetness.

 

Infused tea

Get a tea infuser water bottle (glass or BPA free) in which you can add loose tea leaves, or even fresh foods like cucumber and lemon. Simply add water and let it absorb the flavor.

 

Flavored water

Same idea as the infused tea: Add cucumbers, lemons, limes, mint or anything you want to a container of water for a subtly refreshing treat—because sometimes plain water is too boring. Avoid adding excessive amounts of fruit, but a bit of berries or orange slices are ok on occasion.

 

Anti-Inflammatory Elixir

Must have a juicer for this one. But if you do, it’s something good to have in the mix every 1-2 weeks or more if you like.

Ingredients:

  • 2 X 2-inch pieces of ginger
  • 2 X 3-inch pieces of turmeric
  • 2 lemons peeled
  • Optional: 1-2 stalks celery, ½ cucumber

Juice these items and add to sparkling or regular water. Optional: add a dash of apple cider vinegar and/or cayenne pepper. Another option is to add 1 tsp raw honey to desired sweetness, or stevia.

 

Bone Broth

This must be made in advance but it’s easy and makes a great snack once it’s done. To make: In crockpot, add bones and carcass from organic source and fill pot with filtered water, 2 tbsp apple cider vinegar, and chopped veggies (carrots, celery, onion). Cook for 24hr, add salt and herbs in the last 5 hrs. Strain broth once it’s done and store in mason jars.

Sip your snack: If you have this on hand, just simply pour a mug or bowl of broth, reheat and enjoy a nourishing, savory treat. Keep a jar at your office! Note: the big ol’ fatty clumps are the best part of this, do not discard those!

 

Kvass

This is a fermented beet drink rich in probiotics and lower in calories. Available at health stores like Whole Foods.

 

Higher-calorie drinks and smoothies:

RAU Chocolate drinks

These superfood drinks are dangerously delicious, totally free of added sugar and healthfully crafted with raw cacao and other nutrient-dense ingredients. They are also LCHF-friendly! That said, they are 60 calories per serving, and a bit pricey, so keep your habit to moderation. But they hit the spot if you need some good ol’ chocolate milk. You could try adding in your own protein powder for a full meal or post-workout refuel!

 

Protein Smoothie (about 380 calories, not including banana or honey)

  • Ingredients:
  • 1 cup cold water
  • 1/2 avocado
  • 1-2 scoops protein powder (non-vegan: Mt Capra Goat Protein; vegan choices: LivingFuel or Vega)
  • 1 tbsp hemp, chia or flax seeds
  • Handful dark leafy greens (spinach or kale)
  • Cinnamon
  • Dash pink salt
  • Ice
  • Optional: 1 tsp maca powder, cube of ginger (or ginger powder), 1-2 tbsp collagen powder, ½ banana, honey or more sweetener of choice

 

Lemon Cream Smoothie (about 450 calories)

  • 1 tbsp coconut butter (Artisana)
  • 1 whole peeled lemon
  • 1 frozen banana*
  • 30g (1-2 scoops) protein powder – Mt Capra’s vanilla goat whey or Deep30 Coconut Dream
  • 1 tsp lemon zest
  • 1 tsp cinnamon
  • 2 to 3 cups of water
  • Handful of ice
  • Top with 2 tbsp shredded coconut
  • *sub 1/2 avocado for the banana if watching carb intake, or do 50-50 banana and avocado. FYI: 1 large banana is about 120 calories and 30g carbs; ½ large avocado is 120 calories and about 6g carbs.

Approved Packaged Snacks

Get these online or at the store for on the go

Go Raw Flax Snax & Super Cookies

You can get these on Amazon, Thrive, or in Whole Foods. They’re a good sub for a chip or cracker, and I almost always have them on hand when I’m travelling. I prefer the savory “flax snax” because they’re low in sugar, but the cookies can be a good treat in moderation.

My favorites:

  • Pizza (savory)
  • Fiesta (savory)
  • Spirulina (sweet)
  • Ginger (sweet, spicy)
  • Carrot cake (sweet)

Creative ideas with these:

1) Crumble the carrot cake or ginger cookies into goat yogurt for a yummy treat.

2) Dip the savory flavors in guacamole or salsa; or crumble and add to a salad!

 

Epic Bars

At first I was a skeptic, but these have grown on me. They’re a great source of quality protein for on the go. I’ll take them running or backpacking; my favorite is the bacon bar. Available on Amazon or Thrive.

 

PaleoKrunch Granola or Bars

This is what I take backpacking for a good hearty breakfast. This particular brand is lower in sugar and without added fruit unlike other paleo cereals, making it a good choice. I like the cinnamon granola and the pumpkin bar. Just keep in mind, it is dense in calories so eat small portions and avoid mindless snacking.

 

Simple Square Bars

These are one of the few packaged bars I’ll eat, even if not training. They taste incredible and have minimal ingredients – coconut and nut based with a little honey. These are so mellow that I even use them as fuel for my long runs.

 

Country House Pumpkin Seed Crunch

A tasty “nut & honey” treat that’s made with clean ingredients. There is some added sugar, so be mindful of portions and when you choose to snack on these.

 

Living Intentions – Gone Nuts Variety Packs

Spice up your nuts 😉 Get these on Thrive to save some money. Avoid the ones with added sugar. I like the Garlic and Curry.

 

Go Raw Coconut Crisps

The salt and vinegar is dangerously delicious. Thankfully minimal and quality ingredients, and there’s not too much per bag so you avoid overeating 😉

 

Single-Serving Nut Butter Packets

I wouldn’t make nut butters or nuts too big a part of the diet due to PUFA’s, but they have their place and the individual nut butter “gel” packets make it really easy to transport a hearty snack around, and also makes it easier not to over-indulge… like when you have a jar and a spoon 😉

 

Coconut Wraps

Buy on Amazon or Thrive. These things are gold! Best gluten-free wraps I’ve found that don’t fall apart, totally pure, quality ingredients (all coconut-based). Regular or turmeric varieties. They don’t have to be refrigerated either! We even take them backpacking to make sardine/avocado wraps as a quick lunch.

Other ideas: spread on 1 serving of nut butter, dash of cinnamon, and a few berries. Wrap it up like a crepe.

 

Sourdough Bread

Due to fermentation process, it’s typically gut-friendly and safe even if you’re gluten sensitive/intolerant and has less of a blood sugar response compared to regular bread or crappy GF breads. Fake sourdoughs at the store don’t count! Lots can be done with bread, like an open-faced avocado mash sandwich!

 

Dried Seaweed Chips

These aren’t a highly caloric snack but they do offer good nutrients, vitamins and minerals. Go for a brand like SeaSnax (available on Amazon in bulk and Thrive Market too) that uses good quality ingredients and oils like extra virgin olive oil. Avoid any brands that are made with soy, canola oil, sunflower/safflower oil, hydrogenated oils or sugar. Read the label!

Sweet-Tooth Vegan/Vegetarian Specials

Inspired by my friend who’s a vegan personal trainer.

Chocolate Fudge

  • 1/4 c coconut or almond milk (light coconut milk for fewer calories)
  • 1/2 c almond butter
  • 1/3 cup raw honey
  • 1/2 c raw unsweetened cacao powder
  • 2 tsp vanilla
  • 2 tbsp coconut butter
  • pinch of pink salt
  • 1 tsp cinnamon
  • In a food processor, blender, or large bowl with electric mixer, mix the ingredients. Pour mixture in any mold or cupcake pan and pop in freezer until firm. Try doubling this recipe because it is that good!

 

No-Bake Cookie Dough Balls

  • 2/3 c raw cashews
  • 1/3 c oats (pre-soaked and rinsed) or gluten-free grain/flour
  • 2-4 tbsp raw honey (or preferred sweetener); go light on honey if watching sugar
  • pinch of pink salt
  • 2 tsp vanilla
  • 1/2 cup unsweetened cacao nibs
  • 1 tbsp chia seeds (optional)
  • splash of water (optional)
  • Blend dry ingredients first in a food processor until really fine (sub a blender if needed). Add liquid ingredients. Blend or process again until you reach a doughy texture. You may need to add a little water if too thick. Add chocolate chips and mix with your hands. Roll into balls and pop in freezer until firm.

 

Chocolate Pudding

  • This makes a large batch so you have a healthy treat on hand.
  • 1 cup coconut water OR for less sugar and more protein: blend 1 cup water with 30g protein powder
  • 1 avocado
  • 1/4 cup raw unsweetened cacao powder
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • 1 tsp raw honey or stevia
  • pinch of pink salt
  • splash coconut milk (optional)
  • spoonful nut butter (optional)
  • Blend all ingredients well in food processor or blender. Store in fridge. Serve small individual portions, and garnish with hemp seeds, unsweetened shredded coconut, cacao nibs and/or berries.