Dear Melissa,
I haven’t done a Whole30 in a few years, but plan on doing one in the spring. I got The New Whole30 in preparation, but I’m surprised to see how much your views on snacking have changed! During my last Whole30, I remember hearing, “don’t snack!” What’s behind this update? Also, if we are snacking now, what are some of your favorite Whole30 snack ideas? —Feeling peckish
Dear Peckish,
You’re right—our position on snacking has evolved quite a bit since the early days of Whole30. You can find the full explanation on page 75 of The New Whole30 book, but I’ll summarize the changes for you here, then share our current recommendations and some of my favorite Whole30 snack ideas.
Whole30 snacking: Then and now
In the earliest days of Whole30, our position on snacking was clear: We’d rather you didn’t. Instead, we encouraged you to make your meals big enough to tide you over from one to the next. This was well-intentioned, designed to help your digestive system and hormones function smoothly.
However, this position failed to take into account… life. Working and parenting, navigating a demanding or often-changing work schedule, traveling for work or family—all of these can be incredibly disruptive. Not everyone has regularly scheduled lunches or dinners. Some people can’t eat enough to support their activity levels in just three meals a day. It’s hard to find time for lunch when the kids are home.
Snacks (or mini-meals, as we often call them) are an effective way of bridging this gap. Plus, snacking can play an even more important role if you’re new to the Whole30! In the beginning, it’s challenging to know how big to make your meals. If you under-estimate your needs, a Whole30 snack can see you through.
As an aside, it’s no coincidence that my thoughts on snacking evolved after I had my son in 2013. I worked from home, had plenty of help, and was experienced with meal prep and cooking. Yet even I couldn’t maintain the “ideal” three meals a day with no snacks! Caring for a toddler is hard; working full-time as a parent is so hard; and working, parenting, and maintaining an exercise routine is even harder. I needed snacks to feel my best and get enough calories to keep me healthy.
Our official position on snacking didn’t change overnight. Over the years, we discussed the pros, cons, and best practices of Whole30 snacking with our registered dietitian. With her guidance and my expanding awareness, our recommendations began to evolve. Today, you’ll find we encourage Whole30 snacks or mini-meals where needed, and offer guidance around best practices.
My favorite Whole30 snack ideas
Personally, I snack pretty regularly today! I often sip on a plant-based smoothie mid-morning, and include a protein-rich mini-meal between lunch and dinner. This helps me meet my protein goals and get enough calories to sustain my super-active lifestyle.
My snacks are largely Original Whole30-based, as I feel my best incorporating animal protein in my diet. Here are a few of my favorite Whole30 snacks to satisfy. Be sure to read your labels for compatibility!
- Two meat sticks and apple slices slathered in unsweetened sunflower seed butter
- Two meat sticks dipped into Kite Hill cream cheese, plus any fruit I have on hand
- Lettuce wraps stuffed with deli turkey and thinly-sliced apples, dipped in Ranch dressing
- Cocktail shrimp eaten with veggies (carrots, bell peppers, or snap peas) dipped in Chipotle Ranch or Creamy Sesame dressing
- Two to three hard-boiled eggs with carrots and guacamole
- A Daily Harvest Whole30 smoothie + pea protein powder
Of note: The Daily Harvest Smoothie Bundle is compatible with both the Original and Plant-Based Whole30! These are great to keep in your freezer for a quick mini-meal. They blend up fast, are easy to drink even on-the-go, and can help you meet your protein goal if you add a scoop of compatible protein powder.
More on Whole30 snacking
In summary, if you need to snack during your Whole30 elimination or reintroduction, please do! We don’t limit calories or meals on the Whole30, and we always want you to eat if you’re hungry. Follow our best practices for snacking (as outlined in The New Whole30) while working to make your meals big enough to satisfy and support your energy levels.
- For more snack and smoothie ideas for the Original and Plant-Based programs, refer to The New Whole30. (Start on page 75.)
- To see a day of meals and snacks on the Plant-Based Whole30, see this article from dietitian Rhyan Geiger.
Best in health,
Melissa
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