Snacks are where a good day quietly comes undone. Not because snacking is a problem, but because it is usually the one thing nobody has planned, so it gets decided at four in the afternoon standing in front of the pantry.
So here are thirty of them, already worked out. Ten at around 100 calories, ten at 150 and ten at 200, so you can pick the one that fits the gap you actually have rather than guessing.
Every one is built around protein, because that is what makes a snack hold you until the next meal instead of leaving you hungry twenty minutes later. The macros and fibre are listed for each, and the tags tell you at a glance what is gluten free, dairy free, vegetarian or vegan.
The snacks
Your snack guide
Smart Snacks by Calories
High protein, macro friendly
Macros are a guide and can vary with brands and portions.
Dietary tags are a guide too. If you have an allergy or intolerance, always check the packaging.
How to use it
- Pick your tier by the gap you are filling. Around 100 for taking the edge off, 150 to bridge a long stretch, 200 when the next meal is hours away.
- Keep three or four of these permanently in the house. A snack you have to shop for is a snack you will not eat.
- If you are between meals and genuinely hungry, eat. This guide is here so that you eat something that works for you, not so that you talk yourself out of it.
Where to from here
The monthly meal plan covers your brekkie, lunch and dinner, and it deliberately leaves room for snacks on top. Pair the two and the whole day is sorted.