How to build a great snack
Great snacks have 4 components: Protein, Carb, Fat, Fiber
To feel fully satisfied, satiated, and complete, in general, these are the things that I look for in a snack:
Protein - will keep you full for longer, supports muscle health
Carb - energy producing, boosts brain power
Fats - adds flavor, boosts brain power
Fiber - stabilizes blood sugar, curbs insulin spikes, helps with digestion
I find that snacks can sometimes be hard to come up with, so I’ve created a slight re-frame for myself that makes it a little easier. Instead of lamenting about “what snack should I bring to work tomorrow?!” I try to think of my snacks as little meals. Which, like duh, right?! But hear me out —
I try to think of a meal and then cut it in half. As an example, half a turkey sandwich is a great snack. It’s 1 slice of bread for carb, some avo for fats, turkey & maybe cheese for protein, lettuce/tomato/pickle, anything else. This way I’m not really re-inventing the wheel and it checks all the boxes. I also find that breakfast foods make great ‘mini-meals’ like cottage cheese, greek yogurt, cereal with milk, and hardboiled eggs. All of these options can be paired with fruits, granola, nuts, nut butter, etc.
Here are a few snacks that I created by just going into Chat GBT and writing “create 4 snacks with protein, carb, fat, and fiber” —
Cottage Cheese & Berries with Almonds – Cottage cheese + mixed berries + sliced almonds + flaxseeds
Avocado & Egg on Whole-Grain Crackers – Whole-grain crackers + mashed avocado + hard-boiled egg + hemp seeds
Edamame & Roasted Sweet Potato – Steamed edamame + roasted sweet potato cubes + a drizzle of olive oil
Greek Yogurt Parfait – Greek yogurt + berries + granola + chia seeds
Whole-Grain Toast with Nut Butter & Banana – Whole-grain bread + almond/peanut butter + banana + flaxseeds
Bon appetite!
