Here’s a page from one of my weight loss programmes, called Revitalise
That’s where many of us tend to make the biggest nutrition blunders.
I’ve been thinking about the reasons and I came up with this: often we do not get prepared for them. We plan main meals…but we tend to snack on the spur of the moment. Do you agree?
Suddenly a thought pops into our head, like: ‘Hey, I want to eat something. Now.’
And then we may proceed and grab something totally unsuitable that’s either hanging around (think cupcake that the kids left behind) or something that’s staring at us from a shop counter saying: ‘eat me, eat me,…just this once.’
But hey, that’s just not good enough.
Let’s get prepared for snacks as you do with your meals. (You do, don’t you?)
Then you’re all set up for when the snack attack hits you.
NO DEPRIVATION NEEDED 🙂
Planning is important when making the food changes required for weight loss, a healthy liver or a system cleanse.
We love to snack because it keeps our blood sugar stable, especially when we are living busy lives.
But remember: unless you have type 2 Diabetes, only eat if you are really hungry.
FAIL TO PLAN, PLAN TO FAIL
Therefore get set with these delicious suggestions:
- Apple with 2 tablespoons of unsweetened almond butter
- Celery with 2 tablespoons of hummus
- Chopped vegetables with black bean dip or hummus
- Home-made Kale chips
- 100g plain vegan yoghurt with 2 tablespoons walnuts, almonds, or pumpkin seeds
- 1/2 avocado with sea salt & basil
- Banana with shredded coconut, cinnamon, and 1 tablespoon of tahini or cashew nut butter
- 1/2 grapefruit with shredded coconut and cinnamon
- 1/2 cup strawberries with 30g nuts
- Dairy-free coconut milk or almond milk with 2 rounded tablespoons of gluten-free granola
- 1 slice of Ezekiel bread or gluten-free bread with tahini and a few raisins
- 1/2 cup edamame with sea salt
- Healthy Protein Smoothie
- Green juice
- Homemade energy protein balls
- Olives and 2 tablespoons dairy-free cheese
- Lettuce wraps with 2 ounces of tofu [or tempeh]
- Healthy trail mix
- tofu and teaspoon of vegan mayo and a few cherry tomatoes
- 2 pieces of dark chocolate
- ½ Baked sweet potato or oil-free sweet potato chips
- Miso soup with tofu
- Tortilla chips and salsa
- Almond milk with cinnamon and 5 drops of stevia (or maple syrup)
- 10 Frozen grapes
- Air-popped popcorn with sea salt and a dash of cayenne pepper
- Roasted chickpeas
- Homemade granola – add on top of your favourite non-dairy yogurt
- Flax crackers with black bean dip
- Celery with peanut butter or almond butter
- Homemade, healthy hot chocolate: Unsweetened almond milk with 1 tablespoon of raw cacao and some stevia to sweeten. I even add a few sprinkles of cinnamon or natural vanilla extract.
- Fresh berries with shredded coconut
- Fresh vegetables or chips with guacamole
- Brown rice tortilla with almond butter
- Brown rice cake with cashew butter
- Small porridge with cinnamon, almond milk and flaxseed meal
- ½ cup berries with vegan cashew cream [home-made]
- Leftover home-made soup
- Two oat crackers spread with hummus and sliced tomato
- Chia Pudding [2 servings… 2 cups dairy-free milk, 2/3 cup chia, vanilla essence, stevia, top with fruit]
POST-WORKOUT: OPTIMAL TIME FOR CARBS
These snacks have a little more natural sugar. Your body tolerates these very well after a workout. Eat within 30-60 minutes for the best results.
- Small baked sweet potato with & hemp seeds or hummus
- Baked apple with cinnamon, stevia & 2 tablespoons pumpkin seeds
- Post-workout smoothie with a small banana
- 40 g natural oats, cinnamon, unsweetened almond milk and pomegranate seeds
- 3 oat cakes [why are they called ‘cakes’?] and some sliced banana,
POST WORKOUT RAW PROTEIN BALLS
# 1 RAW PROTEIN BALLS
These are great for post-workout & eating on the go.
This is our healthy version of a “Think Thin” bar – without the junk.
2 tablespoons vanilla protein powder** (Sun Warrior, hemp, or pea protein powder)
2 tablespoons hemp seeds
5 drops of stevia or some erythritol
1/2 tablespoon water
1/2 teaspoon cinnamon
2 TBSP almond butter
Dust with shredded coconut
or raw cacao
Put all ingredients in a mini chopper/processor and pulse a few times to incorporate.
Give the dough a stir and start to roll the mixture into 1 tablespoon-sized balls with your hands.
If this dough is too crumbly, add a few drops of water. Then add the shredded coconut & dust with raw cacao (optional).
Eat right away or store in an airtight container at room temperature.
# 2…… PROTEIN BALLS
1/2 cup sunflower seed butter
some stevia or erythritol
2 tablespoons cocoa nibs
2 tablespoons shredded coconut
1/2 cup natural, unsweetened protein powder (Sun Warrior, hemp, or pea protein)
1 teaspoon vanilla
2 tablespoons hemp seeds
Mix sunflower seed butter, protein powder, maple syrup and vanilla until smooth. Then add the remainder of the ingredients. Form into 1-inch balls and place in an airtight container. Store in the fridge.
# 3…. RAW COOKIE DOUGH
2/3 cup raw almonds
2/3 cup raw walnuts or pumpkin seeds
2/3 cup dry, uncooked quinoa (grind quinoa in a blender or buy Bob’s Red Mill Brand)
1/4 teaspoon ground cinnamon
1/8 teaspoon sea salt
Erythritol or stevia
2 teaspoons pure vanilla extract
3 tablespoons cacao nibs or dark chocolate chips
In a food processor, process the almonds, walnuts, oats, cinnamon, and pinch of salt to a fine meal.
Add the sweetener and vanilla and process to combine.
Next, add cocoa nibs (or chocolate chips) and pulse just until combined.
Roll the cookie dough into balls, about 1 tablespoon each.
Wet your hands if the dough is too sticky. Now place them on a cookie pan lined with parchment paper.
Place the pan in the freezer for about an hour to firm up. Store balls in a tightly covered container in the freezer.