Tag Archives: snack ideas

Mix & Match Snack Combos… with no Afternoon Crash

 

Do you struggle with an afternoon slump? 

Can’t seem to break your cheez it addiction? 

Always reach for the office candy dish at 3pm? 

If this is you, it’s not your lack of willpower, we just have to tweak your choices.

One of the biggest problems I see with typical ‘snack’ options is they’re mainly fast digesting carbohydrates. The problem is, we digest them quickly, they spike our blood sugar, and we crash shortly after, leaving you reaching for more snacks.

Problem solved.

Try out this perfect snack formula to be sure you keep your blood sugar stable, and your afternoon snack monster at bay. 

  1. Pick a protein or healthy fat or both from the first list (they’ll slow down digestion and help keep you full longer) 
  2. Pick a fiber filled carbohydrate from the second list (the fiber makes them digest more slowly, and will help to keep you full).

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Protein & Healthy Fat Options: 

  • Antibiotic Nitrate & Nitrite Free Organic Turkey Breast Slices
  • Hard Boiled Eggs (eat the yolk for healthy fat & nutrients too)
  • Greek Yogurt (I love Fage or Two Good)
  • Cottage Cheese (I like Good Culture)
  • Tuna or Salmon Packets
  • Organic String Cheese
  • Protein Powder (look for all clean ingredients – always happy to recommend the one I use and love)
  • Chomps Turkey Sticks
  • Natural Nut Butter
  • Unsweetened Coconut Flakes
  • Pumpkin or Sunflower Seeds
  • Flaxseed
  • Nuts
  • Hummus
  • Yogurt Based Dips
  • Avocado

Fiber Filled Carbohydrate Options: 

  • Any Fruit fresh or frozen with no syrup/sugar added (bananas, apples, grapes, berries, etc… all travel well)
  • Freeze dried crunchy fruit (only ingredient should be the fruit)
  • Snackable Veggies (cherry tomatoes, snap peas, baby bell peppers, carrots, cucumbers, etc…)
  • Brown Rice Cakes
  • Whole Grain Cereal (I love three wishes for a little extra protein) with at least 4 grams of fiber
  • Siete Tortilla Chips
  • Lesser Evil Popcorn
  • Lesser Evil Power Curls
  • Whole Grain Crackers (I love Simple Mills)
  • Oats
  • Sweet Potatoes
  • Chickpeas
  • Granola or Protein Bar with at least 4 grams of Fiber
  • Birch Benders Pancake Mix
  • Whole Grain Bread (at least 4 grams of Fiber)

Mix & Match Ideas 

  • Snackable Veggies & Hummus or Greek Yogurt Dip
  • Cereal with a Scoop of Protein & Unsweetened Nut Milk
  • Apple Slices with Nut Butter & Lily’s Chocolate Chips
  • Oats with a Scoop of Protein Powder & Nut Butter
  • Hard Boiled Eggs & Dried Chickpeas
  • Brown Rice Cakes topped with Hummus, Cottage Cheese, Nut Butter, or Protein Frosting
  • String Cheese & Popcorn
  • Whole Grain Crackers with a Tuna Pouch
  • Greek yogurt with Fruit & Flaxseed
  • Cottage Cheese with Sliced Tomatoes and Everything but the Bagel Seasoning
  • Lesser Evil Popcorn with Pumpkin Seeds & Nutritional Yeast
  • Whole Grain Toast with Avocado or Nut Butter

P.S. Still want to reach for the cheez its too? Add in a handful or a hershey kiss if you’ve got a sweet tooth, but portion out and consume it last having your healthier snack combo first 😉

No foods off limits around here! What’s your favorite snack?

𝐌𝐨𝐧𝐝𝐚𝐲 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩

Getting back to basics with some of our ladies today, so keeping meal prep simple with one of my favorite recipes: ⁣

🍚 𝐄𝐆𝐆 𝐑𝐎𝐋𝐋 𝐈𝐍 𝐀 𝐁𝐎𝗪𝐋 🍱

Simply cook two packages of broccoli slaw in a skillet with coconut aminos to taste (𝘪𝘵’𝘴 𝘴𝘪𝘮𝘪𝘭𝘢𝘳 𝘵𝘰 𝘴𝘰𝘺 𝘴𝘢𝘶𝘤𝘦). ⁣
Then, I serve over riced cauliflower and add in ground turkey. ⁣
So easy! ⁣

𝐀𝐥𝐬𝐨 𝐩𝐢𝐜𝐭𝐮𝐫𝐞𝐝 𝐰𝐞’𝐯𝐞 𝐠𝐨𝐭: ⁣
🍗93% lean ground turkey. ⁣
🍁Roasted delicata squash (𝘸𝘩𝘰’𝘴 𝘵𝘳𝘪𝘦𝘥 𝘪𝘵?! 𝘐’𝘮 𝘰𝘣𝘴𝘦𝘴𝘴𝘦𝘥) ⁣
And Kohlrabi noodles with green beans, and grape tomatoes 🍝

𝗪𝐡𝐚𝐭’𝐬 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐩𝐥𝐚𝐧 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤?

eggroll

Egg White Pizza

🍕🍕 🍕🍕

I got so many questions about this recipe!! It was so easy to make and is such a great way to get your pizza fix.

Mix together:
🍳 3 servings liquid egg whites
🍴½ tbs. Baking powder (it’s a lot)
🥥 4 grams coconut flour
🧂 Pepper

Pour into a hot skillet and cook like you would a large pancake. Once you flip you can add toppings of your choice. I used baby spinach, cherry tomatoes, and Trader Joe’s almond 🧀cheese shreds.

Turn off your heat cover and let sit until your cheese melts. Enjoy!! Easy peasey!

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Protein Cookie Dough

One of my favorite tips if you are trying to stay full while dieting… ⁣
Increase your protein & fiber. ⁣
𝐄𝐧𝐭𝐞𝐫: 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐂𝐨𝐨𝐤𝐢𝐞 𝐃𝐨𝐮𝐠𝐡 🍪
This is one of my all-time favorite recipes and it’s perfect if you have a sweet tooth. It’s super filling because it’s packed with fiber and protein along with some healthy fats to slow down digestion and keep you full for longer. Tag me if you give it a try. ⁣
Mix together: ⁣
🍪 1 scoop protein powder of your choice ⁣
🍪 7 grams coconut flour ⁣
🍪 7 grams PB2 ⁣
🍪 30 grams pumpkin puree ⁣
Add in water and mix until you get a cookie dough consistency. Then you can mix in toppings of your choice… anything goes here (I did cacao nibs). ⁣
Refrigerate for at least an hour to set but you can make a few batches for the week and store in the fridge for 3-4 days. ⁣
Enjoy! Tag me if you try 🍫
cookie dough

Peanut Butter Cup Bites

I just had to share this recipe in case you missed it over on my Instagram. I’ve been having so much fun on Instagram Reels and have been sharing a bunch over there! To get first access to all of my nutrition tips, meal ideas, mini workouts, & more be sure to join me on there (@daniellegracep).

These little bites are the perfect sweet tooth snack to help keep you on track with your goals. They’re also packed with slow digesting protein to help keep you full & satisfied.

Give em a try!

Peanut Butter Cup Yogurt Bites 🍫

peanutbites

Ingredients: 

  • *Plain Nonfat Greek Yogurt
  • *Powdered PB2 (you can substitute with natural peanut butter if you like)
  • *Cacao Nibs or Chocolate Chips

Mix your yogurt and PB2 well until combined (if you like things sweeter sprinkle in a little stevia). Spread yogurt mixture into a mini muffin tin. Sprinkle each bite with chocolate chips or cacao nibs and pop into the freezer for 45 minutes or so. You can make as many or as few bites as you like so I didn’t include measurements.

I made a double serving using a 6 oz container of plain yogurt and 2 tbs. PB2. Tag me and share if you try it out!