• adrianne_rdn

Making Snacks Better (recipes included)

When it comes to snacking, when not done thoughtfully, it can be the absolute downfall when one is trying to lose weight. If you aren’t eating proper satisfying meals, restricting too much, or not occupying your time well you may find yourself reaching for snacks more often than you’d like. It may feel like you shouldn’t snack if your ultimate goal is weight loss, but in reality, having a snack can help when you are making a smart choice.

A smart snack choice consists of a few key components: fiber, protein, fruit and/or veggie, and eating for your hunger level.

Fiber is important because it helps to curb your hunger and blood sugar over time by slowing digestion. It is also important because most people don’t eat enough fiber in their day and it helpful to get it in whenever eating if possible.

Protein is another aspect of a snack that will help with long term satisfaction. It will help to keep you full for longer than solely eating a simple carbohydrate like potato chips or cupcakes.

Fruits and veggies are important because they can add flavor and texture to your snack. Whole fruits and veggies also have varying amounts of fiber and water to them. And again, because most of us don’t get enough of them on a daily basis.

Finally, it is key to eat to your hunger level. Many people become accustom to eating a snack at a specific time of day or are eating a snack for reasons other than being hungry. It is ideal to assess your hunger before fixing yourself a snack. Think is it just boredom, am I eating because I am stressed, did I only have time for a quick lunch today, so I am feeling hungrier than usual? Once you have decided this you can proceed with preparing a snack.

This concept is just one of many that I go over with my current clients. If you are trying to lose weight and are finding it to be too difficult, then maybe we should chat. It can be difficult to lose weight and keep it off when you feel restricted by your current plan, are having to avoid all of the foods you love for a given period of time, or feeling burned out by tracking calories and points constantly.

Veggies and Dip

- ¼ c plain 2% Greek yogurt

- 1T ranch seasoning

- Sliced peppers, cucumber, carrots, cherry tomatoes, snap peas


1. Mix the yogurt with the ranch seasoning.

2. Serve with veggies to dip.

Fruit and Dip

- ¼ c plain 2% Greek yogurt

- 1T peanut powder (Pb2 or any other brand)

- Sprinkle of cinnamon (optional)

- Drizzle of honey (optional)

- Apple slices, grapes, strawberries


1. Mix yogurt with peanut powder.

2. Add cinnamon and honey if desired.

3. Serve with fruit.

Crunchy Chickpeas

- 1 can of chickpeas

- Favorite seasoning blend

- Olive oil


1. Drain and rinse chickpeas.

2. Drizzle on pan with light coat of olive oil.

3. Sprinkle with favorite seasoning. Recommend taco seasoning, ranch seasoning, or sea salt.

4. Cook in air-fryer at 350◦ for 15 minutes or in convection oven 350◦ for 45 min to 60 min until roasted making sure to toss occasionally in the oven when not using an air-fryer to even roast all sides.

5. Serve immediately. Good accompaniment for cheese and fruit.

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