“I just snack too much!”
I see it all the time, women who will only eat 1 or maybe 2 meals per day, but they snack constantly. It makes sense to ask “what are healthier snack options?”
And you’d expect me to give you a list of delicious nutritious chia seed organic broccoli high protein smoothie ideas. But what if the issue isn’t your constant grazing, but your lack of proper meals?
I know a ton of women who actually UNDER eat during the day. This is an issue because you won’t build the lean muscle you want, and you are probably feeling tired and groggy all day (and no it’s not that you didn’t have enough coffee).
So really take a look at your day. Are you fueling your body? Or just mindlessly munching on the free chips and candy in the break room?
The first step is to build a good foundation. I found when I actually started eating REAL FOOD, I stopped snacking completely. Now if I do snack, it’s very rare or it’s just fresh fruit because I am fully satisfied from my meals.
Most people will do the best with 3-4 meals per day to keep them feeling good all day long!
What does a balanced meal look like? I’m glad you asked!
Protein
Lean protein helps build lean muscle and keeps you feeling satiated for longer. This is really what’s going to keep you full and prevent you from wanting to snack constantly!
Aim for 20-30 grams of protein per meal (or a palm-sized amount/3-4 oz)
Carbs
I know, I know. CARBS. But girl you NEED carbs! They help give you energy and fuel for all day. Especially paired with protein, you won’t be tempted to overeat and you aren’t restricting yourself of delicious carbs. Carbs are NOT the enemy when eaten in the proper amounts.
Aim for 1/2 to 1 full fist size of carbohydrates (can vary from person to person depending on goals)
Vegetables
Non-starchy veggies are amazing for obviously making you feel good, but also helping fill your stomach up and making you feel even more full. Plus all that fiber is so good for you!
Aim for 1-3 fist fulls per meal. Try to include lots of color within your veggies!
Healthy Fats
Ok so fats are often found in the foods we love already. They make up loads of dressings and condiments and are in things like salmon and beef. So your fats may already be included within your meal! Healthy fats like avocado, nuts and seeds are great because they digest slowly and give you energy long term! They are a lot more calorie dense, so a small amount does a lot!
Aim for 1 thumb size amount of fats per meal.
Example:
Instead of swapping out your snacks, include more balanced meals so you’ll actually have more energy! Let me know how it goes and how your snacking habits line up.
Also, if you are looking for “healthy snacks” I mostly do stick to fresh fruit because it’s sweet, quick, and no prep needed!