Planning snacks can be challenging. I always tell my clients to be sure to combine a carbohydrate choice with protein and/or fat. This will help to keep you full longer, and prevent the insulin spike and crash that may come with a choice that is pure carbohydrate.

Try to incorporate protein at each meal. Depending on your lifestyle and goals, you may be eating anywhere from 3-6 times a day. A good rule of thumb is to aim for about a gram of protein per pound of body weight, or if that is too challenging, start aiming for 100g a day.

 Here are some ideas for your mini-meals or a snacks. Preparing snacks will help you to stay on track with your meal plan, get enough protein for muscle building and fat loss, and help you to stay on a budget.

Here are some of my favorite mini meals or snack choices:

 
• Ready to eat flavored tuna cans with raw veggies
• Cottage cheese (3/4 cup, 2%) with a fruit or vegetables
• Babybel cheese (1-2) with 1 slice wasa bread or a quinoa cake. Top with low sugar jam if desired
• Plain Greek yogurt or Skyr (3/4 cup) with low sugar jam, a small fruit (plum, peach, 1/2 cup berries,  or1/4 cup pineapple). Top with a few chopped nuts if desired.
• Veggies and dip. Peppers, zucchini, cucumbers and mushrooms are good choices. You can find higher protein greek yogurt dip, or make your own white bean dip. Beet hummus is another fave of mine.
• Chicken/pork skewers and tzatziki

• Brown rice cakes/Quinoa cakes and 2 tbsp nut butter, sugar free jam if desired
• 2 x Boiled eggs with  raw vegetables or whole grain crackers
• 1 scoop Protein powder with milk/almond milk/kefir and matcha powder
• 1 Banana  or apple spread with 1tbsp nut butter (added unsweetened coconut or cocoa nibs for a treat, freeze if desired)
• Homemade greek yogurt popsicles
• Nuts and fresh fruit (raw almonds are great source of fiber and walnuts are a good source of omega 3s!) Have 6-7 walnuts and 10-12 almonds. I love tangerines at the moment, and they are a great portable snack.
  
• Sushi/sashimi (fish mostly, avoid too much rice and sugary/fatty sauces). I love spicy salmon handrolls with no tempura
• Quest bar, Darryls Bar, Simply Bar, One Bar, Kirkland bars. Check out @hercstoronto for great protein bars and snack options like Protein chips, cookies, and bread https://hercs.com/locations/torontocityplace/
• Gluten free, all natural deli turkey/chicken with some veggies/sprouts/cheese slice. You can roll the veggies in the turkey for a mini wrap with mustard.
• Chicken or turkey dipped in a bit of guacamole. Satisfies the guac craving and keeps it low carb! Smoked chicken is also great.
• Egg whites cooked flat like a crepe topped with cooked berries and spoonful of greek yogurt for a fake crepe 
• Chia Pudding. Theres lots of recipes around the web. Check out a favourite: http://ohsheglows.com/2015/07/22/basic-chia-seed-pudding/