One of the hardest things about cleaning up your nutrition is snacking. We usually snack when we’re feeling a bit peckish between meals, and that’s when we reach for the sugary snacks, like the bickies and cakes.
A lot of people struggle with what to snack on when they’re starting to clean up their nutrition. So here’s a few ideas to get you started:
1. Carrot sticks and hummus
High in protein, low in fats, good carbs … ticks all the boxes! If you’re not making your hummus yourself (look into it – can be super easy), check the labels for things like added sugar, loads of salt, additives and preservatives.
Macros for 1 carrot’s worth of carrot sticks, 2tbsp hummus:
- Carbs: 11g
- Fats: 2.7g
- Protein: 2.8g
- Total calories: 72
2. Celery sticks with natural peanut butter
Yeah I know, it seems weird … but it somehow works! High in protein and good fats, low in carbs. Good for the times when you’re in-between training sessions.
Macros for 1 branch of celery, 2tbsp natural peanut butter:
- Carbs: 6.1g
- Fats: 21.8g
- Protein: 12.5g
- Total calories: 272
3. Plain Greek yoghurt with berries and chia seeds
Check the label on your yoghurt to make sure it’s actually ‘plain’ – ie, no added sugar. Good yoghurt is high in protein and good fats. Berries have excellent anti-oxidant properties and add a touch of sweetness, while the chia seeds pack in the fibre. Tick, tick, tick.
Macros for 3/4 cup of plain yoghurt, a 50g of frozen mixed berries, and 1 tbsp of chia seeds:
- Carbs: 17.9g
- Fats: 10.9g
- Protein: 7.5g
- Total calories: 201
Plain almonds, that is, not roasted and/or coated in flavouring. Almonds are a great source of energy from healthy fats, and have some good protein content. But they are calorie dense, so you only need a few (12 or so), not a cup full.
Macros for 30g of almonds (approx 1/8 cup):
- Carbs: 3.9g
- Fats: 8.9g
- Protein: 3.8g
- Total calories: 103
5. Hard-boiled eggs
A couple of hard-boiled eggs will give you a good dose protein, and they’re surprisingly filling.
Macros for two eggs:
- Carbs – 1.1g
- Fats – 10.6g
- Protein – 12.6g
- Total calories: 156g
6. Rice cakes with natural peanut butter
These are great pre- and post-workout snacks. Good dose of good carbs, good fats, and protein. Happy days!
Macros for two rice cakes with peanut butter and approx 1 tbsp natural peanut butter:
- Carbs – 24.3g
- Fats – 10.9g
- Protein – 8g
- Total calories: 232
7. Low-carb protein bards
These little gems are a lifesaver for those of us who suffer from ‘hanger’. I usually have a couple of these in my bag for those moments when I’m out and about or stuck in a meeting and am getting the hunger pains.
Macros for one bar:
- Carbs – 2g
- Fats – 7g
- Protein – 18g
- Total calories – 199