Clean Eating Snacks

One of the most common questions I get is CLEAN eating... "How do I do it" and "what should I be eating". Clean eating is not a diet, it's more of a lifestyle change where you consume whole natural foods: Whole grains, lean proteins, LOTS of veggies, healthy fats, and fruits. You start out by eating a hour after you wake and then every 2-3 hours after that, so that you are consuming 5-6 small meals each day. Not only will cleaning up your diet help you lose weight it will also improve your health by eliminating all the processed foods, and the things your body does not need.

Today I want to talk about snacks...

Snacks should be a balance of complex carbohydrates, lean protein, and healthy fats. It’s all about choices: Salsa instead of sour cream, sodium-free pretzels instead of chips, Greek yogurt instead of sugary yogurt, plain, air-popped popcorn instead of buttery or oily popcorn. Make it convenient, small, and satiating while low in fat, sugar, and sodium. Prepare ahead and bring your snacks with you when you leave the house.

You can use the following list as pre- or post-workout snacks, mini-meals, between-meal snacks, or evening snacks. Control the portions of your snacks just as you would your main meals.

For each snack below, choose one protein and one complex carbohydrate. This combination gives you both short-term and long-lasting energy.

Choose a ProteinChoose a Carbohydrate
1 cup 0% fat Greek yogurtFrozen blueberries
Baked pears
Chopped apple
Cucumber slices
Rolled oats or Muesli
In a fruit smoothie
2 TB nut butter
¼ cup low-sodium hummus
Mashed no-salt-added beans or homemade bean dip
2 scrambled egg whites
Whole-wheat bagel
Whole-wheat English muffin
Whole-wheat pita
Whole-wheat toast
Sliced carrots
Sliced Red bell pepper
Broccoli spears
¼ cup chopped, unsalted walnutsOatmeal + frozen blueberries
1 boiled egg
1 low-fat cheese stick or Babybel
Fruit (grapes, orange, cantelope, etc.)
Veggie sticks (celery, carrots, red bell pepper, etc.)
1 cup cottage cheeseFruit slices
¼ cup roasted, unsalted almondsFresh chopped apple
Dried cranberries
7 oz. tuna packed in water1 slice whole-wheat toast or English muffin w/ tomato slice
1 cup low-fat milkPlain Shredded Wheat
Grape Nuts
Edamame beansIn salad, soup, or right out of the pod.
Protein shake using milk, nut butter, nonfat Greek yogurt, and/or protein powder (although not necessary). Avoid protein powders with added sugar, artificial sweeteners like aspartame, dyes, and artificial flavorings.Add fruit, veggies, and spices

Chart Source

And here is a little Clean EATING Motivation:


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