Snack Guide

Page 2 - Snacking Reframed

Page 3 - Snack Grid

Page 4 - Examples

Page 6 - Our Favorite Products

Page 7 - Our Favorite Recipes

Table of Contents

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1 palm 1 fist 1 thumb 1 fist

Protein Carbs Fat Veggies1 palm

Snacks are an absolute necessity to successful and healthy eating. Sometimes eating a meal will be too much food or take too much time. Sometimes you will be hungry in between meals. Listening to your body and its signals means not eating a specific quantity because a piece of paper says so, but because it’s what your body actually needs.

What is a Snack?A snack is a small, portable meal. Snacks are still balanced between protein, carbs, fats, and veggies. Nothing changes from Breakfast, Lunch, and Dinner.

A snack is not…. Candy A trip to a convenience store A binge An excuse to eat something when you are not hungry An excuse to eat quickly An excuse to not be in tune with your body A way to honor feelings

Why should you snack? Time Convenience Busy schedule Travel Being anticipatory Knowing yourself

How should you snack? Carve out 10-15 minutes to eat. Eat slowly and to 80% full. Grade your meal. What does this represent to you? Use your portion guide as a guideline.

Portions

Snacking Reframed

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Snack Grid

Protein Carbs Fat Veggies

Fresh Fruit

Dried Fruit

Toasted Chickpeas

Rice Cakes

Melba Toast

Dried Oatmeal

Peanuts

Hummus

String Cheese

Nuts

Nut Butters

Seeds

Celery

Cucumbers

Bell Peppers

Carrots

Snap Peas

MultigreenSupplement

Tuna Pouches

Protein Powder

Jerky Beef Chicken Salmon Tuna

Edamame

Yogurt

Cottage Cheese

Kefir

Protein Bars

Hard Boiled Eggs

Cold Cuts

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ExamplesVeggies

(Cucumber & Tomato)

Fat (Olive Oil)

Protein (Cold Cuts) Carbs

(Rice Cake)

Veggies(Celery & Carrots)

Veggies (None)

Protein(Yogurt)

Fat(Nuts)

Carbs(Berries)

Fat(Protein Bar)

Protein(Protein Bar)

Carbs(Protein Bar)

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Examples

Carbs (Wrap)

Veggies(Celery & Carrots)

Veggies(Carrots & Cucumbers)

Carbs(Fresh Fruit or Melba Toast)

Fat (Mayo)

Fat (Peanut Butter)

Protein(Beef Jerky)

Protein (Tuna)

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Our Favorite Products

Tuna Pouches Starkist Tuna Pouch Chicken of the Sea Salmon Pouch

Protein Powder Optimum Protein Powder Isopure Protein Powder Vega Protein Powder (vegetarian)

Jerky Country Archer Beef Jerky Country Archer Turkey Jerky Caveman Chicken Jerky Jack Link’s Salmon Jerky Kaimana Tuna Jerky

Edamame Seapoint Farms Edamame

Yogurt Fage 2% Yogurt Chobani Nonfat Yogurt Oikos Nonfat Yogurt

Cottage Cheese Breakstone 2% Cottage Cheese Organic Valley 2% Cottage Cheese

Protein Bars Pure Protein Bars Quest Protein Bars Clif Builder's Bars Power Crunch Bars No Cow Protein Bar (vegetarian)

Cold Cuts Applegate Farms Ham Applegate Farms Roast Beef Applegate Farms Turkey Breast Applegate Farms Chicken Breast

Roasted Chickpeas Biena Chickpeas

Rice Cakes Lundberg Rice Cakes Suzie Thin Puffed Rice Cakes

Melba Old London Melba

Oatmeal Powerful Oatmeal Optimum Protein & Oats

Nuts Planters Nuts Planters Pecans Blue Diamond Almonds Wonderful Pistachios Archer Farms Cashews Mauna Loa Macadamia Nuts 365 Walnuts

Nut Butters 365 Peanut Butter 365 Almond Butter

Seeds David’s Sunflower Seeds CB’s Pumpkin Seeds

Hummus Sabra Hummus

String Cheese Sargento Light Cheese Polly-O Part Skim Cheese

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Our Favorite Recipes

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Double Chocolate Protein Muffins

INGREDIENTS

Makes 8 large muffins

• Dry 1 1/4 cup oat flour 2 scoops chocolate isolate whey

Protein 1/3 cup cacao or 60%+ dark

chocolate powder 1 tsp salt 1 tsp baking soda

• Wet 2 eggs 1/8 cup coconut oil (melted) 1/3 cup coconut sugar 1/2 cup 2% Greek yogurt 1/2 cup unsweetened applesauce

• 1 cup grated zucchini (squeezed) • 1/3 cup 60%+ dark chocolate chips/nibs • 1/4 cup unsweetened almond milk • Garnish (optional)

o 1 or 2 dark chocolate chips/nibs on top of each muffin

o Swerve zero calorie confection sugar

STEPS 1. Set oven to 350F. 2. Grate a medium zucchini until you can fill about 1 cup with the shavings. Wrap the

zucchini in a cloth towel (or cheesecloth) and squeeze the water out of it. Set it aside. 3. Mix together the dry ingredients in a large bowl. 4. Then, beat eggs, coconut oil and coconut sugar together in a separate bowl. Add the

remaining listed wet ingredients and stir/fold everything together. 5. Pour the wet ingredients into the dry ingredients, and fold everything together. Be

careful not to over stir the batter. 6. Fold in grated zucchini, chocolate chips and almond milk (add more tablespoons of

almond milk if the batter is too thick). 7. Spray a muffin mold with nonstick cooking spray, then evenly divide the batter among

the molds. If desired, add 1 or 2 chocolate nibs on top of each muffin. 8. Bake between 22 and 25 minutes, or until you can pierce the muffin with a toothpick and

it comes out clean. How to Consume

Consume 2 muffin per snack.

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Crunchy Quinoa Chicken Nuggets

INGREDIENTS

Ingredients for 4 servings (of four ounces of chicken): • 1 lb chicken breasts, cut into chunks • 1 cup cooked quinoa • 1 egg • 1 egg white • 1/3 cup + 1 tablespoon parmesan, grated • Seasonings • 1 tablespoon rosemary • pinch of sea salt & pepper

STEPS 1. Set oven to 350F.

2. Add parchment paper or foil to a baking sheet. Spread out the cooked quinoa on the sheet. Bake in the oven for 25 minutes at 350F, careful to monitor to ensure it does not burn. Once it finishes, allow it to cool to room temperature.

3. Set oven to 420F.

4. In a bowl, mix together the baked quinoa, parmesan and seasonings.

5. In a smaller bowl, beat eggs together.

6. Dip the chicken chunks in the egg batter, then coat with the quinoa mixture.

7. Place the coated nuggets on a baking sheet and bake for about 15 minutes to 18 minutes.

8. Enjoy with your favorite condiment such as ketchup or mustard!

How to Consume Consume ½ of the recipe per snack.

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Other Recipes

https://fitmencook.com/protein-cookies/ https://fitmencook.com/poke-nachos/ https://fitmencook.com/healthy-bulgogi-quesadilla/ https://fitmencook.com/low-carb-cauliflower-pizza-bites/ https://fitmencook.com/kfc-style-hi-protein-popcorn-chicken/ https://www.foodfaithfitness.com/protein-muffins-with-quinoa/ http://dailyburn.com/life/recipes/black-bean-hummus-recipe/ http://uprootkitchen.com/2014/07/28/portobello-baked-eggs-sundried-tomatoes-goat-cheese/ http://beautyandbeard.blogspot.com/2014/05/the-most-addicting-healthy-snack.html http://foxeslovelemons.com/savory-yogurt-three-ways/

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