Snack LISTS

Using your snack window

In your nutrition plan you have an allocated snack window for the day. This will typically be 200-500kcal depending on your goal/specifics.

Below are three snack lists, ‘High Protein’, ‘Nutrient Dense’ and ‘Low Kcal Treats’. These are some of my top recommendations to mix and match to balance your snacking throughout the day while sticking to your allocated calorie budget.

High Protein Snacks

Protein Drinks

• Grenade Carb Killa Shakes [198kcal 24g protein]

• Ufit Shakes [149kcal 25g protein]

• For Goodness Shakes [199kcal 25g protein]

• GetPro [my favourite] [180kcal, 25g protein]

Yogurts

• Fage Greek Yoghurt 200g [108kcal 20g protein]

• M&S Greek Style 0% 250g [140kcal 20g protein]

• Skyr 0% 200g [126kcal 21g protein]

• GotPro Yoghurt Pouch [137kcal 25g protein]

Cheeses

• Babybel Light x4 [168kcal 20g protein]

• Leerdamer Light x3 [156kcal 18g protein]

Protein Bars

• Grenande Carb Killas [242kcal 20g protein]

• BetterVits Protein Bar [192kcal 20g protein]

• Fulfil Protein Bars [197kcal 20g protein]

Puddings

• Arla Chocolate Protein Pudding [178kcal 20g protein]

• GetPro Protein Chocolate Mousse [170kcal 20g protein]

• Lindahls Chocolate Protein Pudding [104kcal 14g protein']

Powders

• Optimum Nutrition Gold Standard Whey [116kcal, 24g protein]

• Optimum Nutrition Plant [128kcal 24g protein]

• Huel Complete Protein [105kcal 20g protein]

Nutritious Snacks

• Banana [95kcal] Apple [90kcal] Orange [62kcal] Pear [100kcal]

• Blueberries 100g [57kcal] Grapes 100g [67kcal]

• Cashews/Almonds 20g [116kcal]

• Eggs Boiled 2 [140kcal, 14g protein]

• Reduced Fat Hummus 1/4 tub [84kcal]

• Carrot Sticks 80g [25kcal]

• Peanut Butter 1 tbsp [90kcal]

• Olives 1/4 packet, 75g [120kcal]

• Kind Bar 30g [157kcal]

Low Calorie Treats

Ice Creams

• Solero Ice Cream [98kcal]

• Mini Twister [39kcal]

• Fab Lolly [75kcal]

• Halo Top Ice Cream 1/3 Tub [107kcal

Mousse and Yoghurts

• Aero Mousse [89kcal]

• Milky Bar Mousse [70kcal]

• Muller Corner [133kcal]

• Activia Yoghurt Pot [56kcal]

• Sugar Free Jelly Pot [5kcal]

Crisps and Popcorn

• Propercorn Popcorn 10g packet [44kcal]

• Popchips BBQ Flavour 17g packet [74kcal]

• Walkers Baked Crisps 22g packet [96kcal]

Chocolate & Sweets

• Freddo Chocolate [95kcal]

• 70% Dark Chocolate 2 squares [126kcal]

Philosophy of snacking:

Snacks are super important in our plan as they play many roles:

1. Nutrient Quality

Snacks are a great opportunity to get some more quality into your diet outside of main meals, this becomes even more important when overall calorie intake is reduced.

2. High Protein

Depending on your protein goal, snack windows also provide a good opportunity to get some extra protein to ensure you hit your daily target.

3. Satiety

Depending on what an when we snack will affect our hunger levels throughout the day, keeping on top of this is super important for managing a sustainable diet.

4. Preference

Remember the ‘80:20 rule’ when it comes to diet sustainability. This means while we want around 80% of our diet to be providing high quality nutrition, it’s important to have the flexibility to include some ‘junk’ or ‘preference’ foods when we need to feel sane!

Having the scope to include a variety of difference snack types allows us to be fluid with our choices. Some days it may lean more towards high protein, nutritious and filling options, some days a little more towards ‘preference’.

However ensuring you’re always sticking within your allotted calorie target for snacks will still keep you on track.