Clean eating snacks do not have to be boring or tasteless. Yes, there are days when you only have time to grab an apple or a hard-boiled egg on the way out the door; but, with minimal planning and preparation, you can enjoy delicious, healthy snacks that you actually look forward to eating.
Many doctors and nutritionists are encouraging people to “clean up” their diet by eating more fruits, vegetables, lean proteins, and healthy fats while also limiting processed or refined foods. They also suggest eating 5 times a day – either 3 meals and 2 snacks or 5 mini-meals.
The idea is that frequent eating will keep your metabolism active and help regulate blood sugar levels, which will assist with weight management and prevent those mid-morning or mid-afternoon lulls. You really shouldn't go more than 4 hours without eating or your energy starts to lag and you begin to crave all those sugar-laden, sodium-filled, calorie-packed junk foods.
If your sweet tooth is screaming for satisfaction and you can hear the vending machine calling your name, then you better have a few nutritious clean eating snack within reach, or you just might be too weak to resist those unhealthy temptations.
Since the goal is to eat whole, natural foods, making “clean” snacks is really quite simple. Whether it's throwing together a few of your favorite nuts and dried fruits to make an energy-packed trail mix, or dipping a sliced apple in pure peanut butter, snacking has never been so easy or so tasty. Plus, many clean eating snacks can be prepared – or partially prepared – ahead of time so you can make healthy choices, even on your busiest days.
The beauty of clean eating snacks and meals is that they are simple. The most diligent clean eating foodies will suggest keeping ingredients to a minimum (eating a banana and a handful of nuts rather than a banana-nut muffin). The fewer ingredients the better. But, there really isn't anything wrong with some healthy indulgence, is there? A “clean” cookie or muffin every once in a while won't hurt you. And, it is still far better than the donut or cinnamon roll your co-workers are eating!
1-2 pineapple spears
1 peach halved with pit removed (leave skin on)
1 mango, peeled, pitted, sliced
2-3 watermelon wedges
Fresh pineapple chunks
Fresh strawberries
Fresh watermelon chunks
Fresh cantaloupe chunks
1-2 Tablespoons raw honey, slightly warmed to liquify. (amount needed may vary depending on how many kabobs you are making)
You can also mix 2 Tbsp honey (warmed) with 1 Tbsp balsamic vinegar and brush the fruit before grilling.
2 ripe bananas
1 cup oats
1/2 cup chopped nuts (walnuts, pecans)
Optional Ingredients:
1 tsp pure vanilla extract
1 tsp organic cinnamon
1/4 cup raisins or dates
2 Avocados, peeled and de-pitted
2-3 Tablespoons finely chopped onion (or 1 Tbsp onion powder)
1 clove garlic, minced (or 2 tsp garlic powder)
Juice of 1/2 lemon or lime
1/4 – 1/2 tsp sea salt
Optional Ingredients:
1/8 cup cilantro, finely chopped
1/2 tomato
1/2 jalapeno chili, seeded and finely chopped (or 1/2 tsp hot sauce)
3 cups air-popped popcorn (try to find organic or non-GMO kernels)
2 tsp virgin coconut oil, melted
sea salt
3 cups air-popped popcorn
2 tsp extra virgin olive oil (warmed) or organic butter (melted)
1/2 tsp lemon or lemon pepper seasoning
1 Tbsp grated Parmesan cheese (organic and without artificial colorings)
Sea salt
Optional:
1/8 tsp dried oregano
Sprinkle of garlic powder
3 cups air-popped popcorn
2 Tbsp extra-virgin olive oil, coconut oil, or organic butter
1-2 tsp cocoa powder
3 cups air-popped popcorn
2 Tbsp extra-virgin olive oil, coconut oil, or organic butter
Sprinkle of curry seasoning, cumin, and/or chili powder
2 cups nuts (almonds, cashews, pecans)
1/4 cup raw honey
1/2 tsp ground cinnamon (Ceylon cinnamon is healthier than cassia cinnamon)
1/2 tsp sea salt (or to taste)
3-4 cups nuts (pecans are best, but almonds or cashews are good, too)
2 Tbsp extra virgin olive oil
1 Tbsp maple syrup
1 tsp sea salt
1/2 tsp fresh ground pepper
pinch of cayenne (to taste)
Optional:
1 tsp fresh chopped thyme
1 tsp fresh chopped rosemary
2 cups plain Greek yogurt
2 cups homemade granola
2 cups fresh fruit (any kind you like – cantaloupe, bananas, strawberries, blueberries, raspberries)
Raw honey
2-inch vanilla bean or pure vanilla extract
2 cups berries (strawberries, blueberries, raspberries)
3 Tbsp raw honey
1 cup plain organic Greek yogurt
3 ripe peaches, (chopped and de-pitted)
1 banana
1 cup organic plain Greek Yogurt
1/2 cup organic milk or almond milk
2 Tbsp raw honey
1 tsp vanilla (or vanilla bean equivalent)
Optional: 1/4 tsp allspice (or a mix of cinnamon, nutmeg, and cloves)
10 slices cantaloupe
1 cup yogurt
1 tsp pure vanilla extract or seeds from 2 inches of vanilla bean
Other pages that might interest you:
I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.
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