Quick & Healthy Meals: Snack Options

 

SUMMARY:

In today’s post, I’m going to share with you my quick and easy snack options. While I sometimes will stray from these options, these are my go-to’s most days when I want to keep things simple. If you are one for more complex lunch ideas, this may not be the post for you. If you struggle with what to eat and you want quick, healthy meals in a short amount of time but you aren’t sure where to start then you are not alone. When I surveyed friends, family, patients, folks asked me to share some quick meal ideas that help to improve health without complicated systems, ingredients, or recipes that are time-consuming. So, in an effort to help you out, I am creating a “what I eat in a day” series so that you can acquire new breakfast, lunch, snack and dinner ideas that are time efficient, effortless, whole-foods based, and easy to prepare.

FULL TRANSCRIPT:

Hello and welcome back! If you are new, I am Linné. I am the author of The Forever Fat Burner, a physician, and a huge lifestyle enthusiast. I am on a mission to help supercharge your health and simplify your lifestyle to help you live and love your best life.

In today’s post, I’m going to share with you my quick and easy snack options. While I sometimes will stray from these options, these are my go-to’s most days when I want to keep things simple. If you are one for more complex lunch ideas, this may not be the video for you. If you want to see more videos on health and wellness, feel free to subscribe to my channel and let me know what videos you wish to see in the future.

If you struggle with what to eat and you want quick, healthy meals in a short amount of time but you aren’t sure where to start then you are not alone. When I surveyed friends, family, patients, folks asked me to share some quick meal ideas that help to improve health without complicated systems, ingredients, or recipes that are time-consuming. So, in an effort to help you out, I am creating a “what I eat in a day” series so that you can acquire new breakfast, lunch, snack and dinner ideas that are time efficient, effortless, whole-foods based, and easy to prepare. I’ll link these videos and the playlist for you at the end of the video that is attached for you, above.

A common myth that we believe is that eating healthy is expensive, time-consuming and boring; however, I’m going to show you some rather budget-friendly, quick and tasty snack ideas to keep you on track toward your health and fitness goals (whether it is to eat healthier or to lose a few LBs).

You won’t need any supplies for this section because ultimately, these snack ideas are meant to be quick, on the go, no hassle options.

Side note: While you should be able to find most of the protein bar options at Whole Foods are a Natural Grocers store, you can also find them on Amazon. Also, I have a attached my list of snacks in a pdf for you, HERE!

Usually, when I get up in the morning, when I start preparing my lunch, I’ll grab one or two snack options as well. For snack options, I like to go for protein or a fibrous fruit, like an apple. Protein bars are an excellent option when you are really short on time, traveling, or know that you will be nowhere near healthy food options in your day. My favorite go-to protein bars are from Primal Kitchen, Bulletproof, or Julien Bakery. The reason why I choose these brands is that I opt for dairy and soy-free protein powders (I prefer collagen protein or a plant-based protein), no added sugar, simple ingredients, grain-free, and low carbohydrate content. These three brands have excellent options, in my opinion. However, don’t expect incredible taste from all of them. You will not find the primal kitchen or bulletproof bars to be sweet if you are accustomed to that. For taste, I think the Julien Bakery bars are best; however, I don’t mind the less sweet options. Each bar has approximately one serving of protein, a half of a serving of a complex carbohydrate and one serving of fat. The average calorie content is around 200 calories.

As far as whole food options, you can opt for two hard-boiled eggs. If you don’t want to mess with taking the shells off of them, you can buy them already unshelled at some stores like Trader Joe’s and Costco. A lot of other stores provide this option for you as well. If you don’t like eggs, an apple with a tablespoon or two fo cashew, peanut, almond, or sunflower seed butter is a great choice. Or create a turkey wrap by grabbing some organic deli turkey slices, throw in some avocado slices, tomato, a little homemade or avocado oil mayonnaise and wrap this up in lettuce. If I have access to a magic bullet or a small blender, then I will pack some collagen protein powder, some berries and some unsweetened coconut milk for a mini smoothie. If I won’t have access to a blender, I’ll blend it up at home and throw it in a to-go mason jar for my first snack of the day. If I don’t have time for a quick blend, then I may grab one or two of these other options such as: 24 almonds and a pear, or pre-cut celery sticks and two tablespoons of peanut butter, a precooked Murasaki sweet potato (which are in season and available at Trader Joe’s right now, btw) and a tablespoon of Kerrygold butter with cinnamon.

If you have read my book, The Forever Fat Burner, you know that I am a fan of lower carbohydrate diets but I am not against carbohydrates. If often get asked if I eat complex carbs, which ones I prefer, and what timing I use when I eat them. I mentioned my method in the What I eat for Lunch video. In essence, I try to keep it relatively simple. First, I only go for grain-free options such as quinoa (a seed) and sweet potato or squash. I have between zero and two servings of complex carbs per day (in addition to my fruit and vegetables). The number of servings depends upon my work out schedule and if I want to have a healthy cheat during the day. For example, If I am on a rest day and do not work out in the morning, I do not add quinoa or sweet potato to my meals or snacks. If I worked out that day, I allow myself two servings of complex carbohydrates, two servings of fruit and limitless non-starchy vegetables. I usually have a snack between breakfast and lunch, between lunch and dinner and sometimes after dinner if I’m hungry.

I want to hear from you. If you have any favorite quick, healthy, whole foods-based snack recipes let me know in the comments below. We can all learn from each other and get new ideas to incorporate into our repertoire.

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Until next time, don’t forget to supercharge your health and simplify your lifestyle so that you can satisfy that lovely soul of yours…

XO,

Dr. Linné