Easy, Healthy Snacks

Dietician approved! plus, info on January's 4 week reset plan

Finding easy, healthy snacks was a gamechanger for fat loss, staying satiated and still hitting my protein and fiber goals. These snack pairings are perfect for anyone looking for healthy snacking that’s still yummy. Bonus point: I worked with a dietician to create this list of snack pairings and the main takeaway is to try to always pair your protein with fiber for balanced, healthy snacking. I’ve also included my lentil salad dip because it’s amazing and lasts a few days in the fridge for snacking or lunches.

In fact, I’ve been working with a dietician behind the scenes to create a 4 week reset for January. This reset book will be sent out weekly, with each week featuring many more snacks, preppable breakfasts, a week of lunches and dinners with grocery lists and nutrition information, a workout split each week, dietician crafted preppable items (like dressings, mix and match meals, etc.,) and dietician approved tips for nutrition, fat loss and more.

It’s been a ton of work but I’m so so excited to share this with ya’ll! Whether you’re trying to lose fat, tone up, lean out or just want a healthy meal plan and workouts planned out for you for the next month, this reset is for you!

Snacks:

1. my lentil salad dip paired with crackers, tortilla chips (recipe below)

2. oatmeal with cinnamon, seeds, and nuts (overnight oats option also)

3. trail mix of nuts, dried fruit, and dark chocolate (at least 60% cocoa or higher)

4. whole-grain crackers with string cheese or natural, no added sugar peanut butter

5. whole-grain crackers with cheese, deli turkey and 1 cup of berries

6. bean salads as a dip with crackers

7. apple or celery with nut butter

8. wasabi dried peas

9. whole-wheat fig bars -high-protein, whole-grain, and low-sugar bars (mindful of saturated fat amounts)

10. instant low-sodium bean or vegetable soups

11. raw nuts, such as walnuts and almonds (one serving is 1/4 cup—the size of your palm) with fresh fruit of choice

12. cheese of choice paired with fresh fruit or veg of choice

13. single-serving pouches of tuna with whole grain crackers or veg sticks

14. chia seed pudding

15. avocado on whole grain toast (or egg + egg white)

16. mini quiches (with green +cheese)

17. hard-boiled egg flights (plus preferred fiber option like handful of berries)

    1. pesto, mozzarella, cherry tomato

    2. hummus, turkey

    3. avocado, EBTB seasoning

    4. kimchi

    5. cream cheese, bacon

18. popcorn with walnuts/almonds & dark chocolate

19. smoothie (fruit with choice protein powder, even add chia and flax for fiber and protein)

20. hummus & vegetables

21. garlic lemon hummus & whole grain crackers/pretzals

22. whole grain tortilla chips with guacamole and salsa

23. greek yogurt or cottage cheese (can add fruit, seeds/nuts)

24. jerky and fruit

    ***Veggie Ideas: celery, carrots, beets, cucumber/zucchini squash, broccoli, bell peppers

Mediterranean Lentil Dip

People SLEEP on the marinated chickpeas from Trader Joes. So I decided to remake the dressing (sans seed oils) and use it in a lentil salad that...omg, it’s insane. I actually don’t love lentils so if you’re a fellow lentil hater like me, this salad will change your mind. Everything is chopped finely (I use my veggie chopper) so you get everything in one bite and it also doubles as a dip. It’s seriously addictive and lasts for a few days so you can have it for lunch and also snack on it in between meals. The best part is it’s super high in fiber, fresh veggies and has the most addictive dressing that keeps you going back for bite after bite. Serve with crackers, a side of berries, and fresh cut veggies.

370 calories, 15g protein, 10g fiber per serving

Servings: 4

Ingredients:

• Salad Base:

  • 2.5 cups steamed and cooked lentils (1 whole packet)

  • 3 roma tomatoes, chopped

  • 1 cup Persian cucumber, chopped

  • 1/2 cup fresh parsley, chopped

  • 3/4 cup crumbled feta cheese

• Lemon-Cumin Dressing:

  • Juice of 3 lemons (~6 tbsp)

  • 1/4 cup extra virgin olive oil

  • 1 tsp ground cumin

  • 1 tsp garlic powder

  • Salt and black pepper to taste

Instructions:

1. Make the Dressing:
   In a small bowl, whisk together the lemon juice, cumin, garlic powder, salt, and black pepper. Slowly drizzle in the olive oil while whisking continuously (use a frother if available) until the dressing is fully emulsified.

2. Prepare the Salad:
   In a large bowl, combine the cooked lentils, chopped roma tomatoes, cucumber, parsley, and crumbled feta cheese.

3. Dress the Salad:
   Pour the lemon-cumin dressing over the salad and toss gently until all ingredients are well mixed and evenly coated.

4. Taste and Adjust:
   Add more lemon juice or feta cheese if desired for added acidity or saltiness. Serve chilled or at room temperature.