Man, when I was in the 200’s for most of my life I honestly didn’t snack much. The only time I ate a snack was when I would skip McDonald’s on the way to work. Then my snack was walking across the street with a co-worker for gas station cappuccino, and a package of Snackwell Fat Free Cookies or a big ole plastic wrapped cookie.
This was before Starbucks and when I look back it is NO FREAKING WONDER I felt miserable all the time. That cappuccino at the gas station is a straight up sugar bomb – fat free or not – and both of the cookies are, too. Heck the regular cookie is probably better because there is some kind of fat in there to blunt the sugar coma coming up.
Now a days I am big advocate of eating five to six times a day. I live by it. Depending on my day, sometimes my snacks are more like little meals in the 250 calorie range. That’s when I’m going to be working for most of the day at home and can graze more. The days I will be on the road all day working remotely I like to make my main meals larger and my snacks light, grab-and-go stuff in the 150 calorie range.
These are my ideas and what I eat.
Fruits: I eat fruit all the time. I often eat a 1/2 cup of fruit before I start making dinner, an apple in the car, a small bag of grapes after a cardio workout, etc. NEVER feel guilty about eating some fruit. My favorite question to people is always this: Did you seriously put on your weight because of an addiction to fruit? HELL NO! You got fat because you didn’t TURN TO FRUIT and you went for shiny wrapper.
Nuts: I pre-bag them when I get the can at the store. The most healthy yet lethal snack can be a can nuts. Have them portioned so when you are hungry you have the calorie control built right in to your snack. I pair nuts with protein shakes because it tends to fill me up nicely.
Protein Shakes: I make my own with Shakeology or [pnp-gp text=”Genesis Pure GPS Recovery”]. Those are my favorite brands. I often mix it with water, ice, a little cottage cheese to make it thicker, and some fruit. I keep them in my car with just a shaker cup and powder. Water can be found anywhere to shake up for an emergency.
Protein Bars: I keep a few [pnp-bb text=”P90X Bars”] on hand for emergencies! To me a protein bar is a treat like a candy bar. In a pinch or at TOM they are great to keep you from eating worse but I hate when I see people build a daily protein bar into their plan. Only if you have no other choice do I advise this. Eat food. Get used to eating REAL FOOD.
Now, these are some things I combine.
- Banana Nut Protein Muffins with one tbsp of peanut butter on top or 100 calories worth of nuts
- Corinne’s EZ Protein Bars with 8 oz. of unsweetened almond milk
- Cucumber Red Pepper Salad tossed with 3/4 cup of cottage cheese
- 1/2 cup of cottage cheese, 1 tsp of peanut butter, 1/4 cup of dry oats mixed with 1 packet of Splenda
- 3/4 cup of cottage cheese, 1/4 cup of berries, 1 packet of Strawberry Crystal Light
- Protein Pudding
- 100 calorie bag of popcorn and 1/4 cup of pumpkin seeds
- 1 pc of Ezekial Bread with 1 slice of 2% cheese, sliced tomatoes, 1 tsp of Light Miracle Whip
- 1/2 cup of brown rice, 1 tbsp of light cream cheese, 1/4 of blueberries, 1 packet of Splenda
I also like greek yogurt with fruit, a turkey sandwich, 200 calories worth of salad topped with cottage cheese, beef jerky, Fiber One with greek yogurt, small low carb wrap stuffed with cut veggies and 1 tbsp of hummus and a drizzle of light dressing, and just some chicken breast with a half sweet potato.
In the end, my goal with food is to make the WORST choices be things like a little Splenda, leaning on a protein bar in an emergency, and such. I try hard to keep my food healthy as possible so I don’t have to get caught up in counting calories and macros. To look good and lose weight you WILL be successful if you cut out crap. It doesn’t have to be overnight but you have to start making the effort.
I hope this helps and if you have your own ideas feel free to post them in the comments. Questions are welcome, too!