Snacks can play an important role in your everyday eating habits. What you snack on impacts your overall health. So we’ve highlighted plant-based snacks that will keep you going all day to hopefully avoid the dreaded 3 p.m. crash.
Why are snacks important for managing hunger?
Having the right snacks for you during the day helps you meet your nutrient needs and avoid feeling too hungry or too full. Both extremes are relative, but a hunger and fullness scale can help you determine the “right” time and amount of snacking for you.
Use the scale below to help you better understand your hunger cues and how hungry or not hungry you truly are. Aim to keep yourself in the middle, between four and seven.
Hunger and fullness scale
Try to avoid dropping into the low end before you eat, or hitting the high numbers after a meal or snack. It’s important when snacking to avoid waiting too long to eat, but also not eating too much on accident.
If you tackle hunger before it becomes too strong, it makes choosing nutritious snacks easier. Going too long without eating can leave you feeling overly hungry, which can also lead to overeating later in the day.
When you approach a six on the scale while eating, you will likely reach a seven shortly after. This is because your body continues to digest the food after you’ve eaten. So take note of your hunger at a six. Then continue to eat slowly, or stop and wait 15-20 minutes before reevaluating your hunger levels. Taking time during meals and snacks can help you recognize your hunger level and avoid undereating or feeling too full.
How to build a balanced snack
There is a science to creating snacks that are delicious and satisfying. To make a filling snack, add at least two macronutrients using these formulas:
Protein + Fiber Rich Carbohydrate = yes!
Fiber Rich Carbohydrate + Fat = yes!
Fat + Protein = yes!
Having at least two of the groups paired together helps slow digestion. It also provides sustained energy instead of a quick burst that can be used up quickly. Sometimes, that is needed during activity, but usually not on a regular day.
Also, all three macronutrients can be paired together. The minimum is at least two groups.
Examples of plant-based snacks you can use
Now let’s put all that into practice. These examples of plant-based snacks you can start making right away for satiety and sustained energy. All of the examples below have at least two macronutrients, which are listed in parenthesis.
Most vegetables are non-starchy and don’t provide a large amount of any macronutrient. Instead, they are full of micronutrients, like vitamins and minerals, that help keep us healthy. So vegetables are often paired with a dip that contains more than one macronutrient.
- Sliced cucumber (veggie) + hummus (protein/fiber-rich carbohydrate)
- Baby carrots (veggie) + tahini (fat/protein)
- Bell peppers (veggie) + black bean dip (fiber-rich carbohydrate/protein)
- Apple slices (carbohydrate) + nut butter (fat/protein) + ground flax seeds (fat/protein)
- Celery (veggie) + almond butter (protein/fat) + sunflower seeds (fat/protein)
- Chia pudding (fat/protein) + berries (fiber-rich carbohydrate)
- Spiced and roasted chickpeas (protein + fiber-rich carbohydrate)
- Jicama (fiber-rich carbohydrate) + lime juice + chili powder + guacamole (fat)
High-protein Plant-Based Whole30 snacks
Meals aren’t your only chance to get protein, but they should provide 15-30 grams per meal. Snacks are also a great way to boost your daily protein intake. Depending on the plant-based snacks you choose, they could add 5-10 grams of protein.
- ¼ cup edamame + one tablespoon nutritional yeast = 7 grams of protein
- Unsweetened plain cashew-milk yogurt + berries + one tablespoon nut butter = 10 grams of protein
- Fruit smoothie with soy milk = 8 grams of protein
- Trail mix = 3-7 grams of protein per serving
- Chia seed pudding = 5 grams of protein
To add protein to your snacks, use ingredients like nuts, nut butter, hummus, beans, soy milk, tofu, edamame, or a Plant-Based Whole30 protein powder. These additions can be added to almost every snack and will help you meet your daily protein needs.
For a full list of plant-based protein sources download our Protein Sources pdf guide.
Everyone has different protein needs, making the desired ranges a bit wider. To find your exact nutrient needs, work directly with a registered dietitian.
Compatible plant-based snacks you can buy at the store
In a rush with little time? Looking to run in, grab snacks, and run out with fewer prepping steps? These premade plant-based snacks are options you can snag at the store. And they work great during your Plant-Based Whole30 elimination or after!
- Georgia Grinders nut butter + fruit
- Karma nuts + fruit
- Sea Snax + carrots + cucumbers + Kite Hill Cream Cheese
- Love Beets
Or if you want quick, Plant-Based Whole30 options delivered to your doorstep, order snacks from Thrive Market.
Tasty snack recipes to try
The Plant-Based Whole30 is a perfect time to explore by trying new recipes. And that includes snacks! These are some of our favorite plant-based snack recipes you can find on this very website.
- Cashew Mango Snack Mix
- Plant-Based Whole30 7-Layer Dip (with mini peppers and veggies)
- Plant-Based Coconut Spiced Edamame
- Strawberries and Cream Chia Pudding
Another great place for snack recipes is in Melissa Urban’s newest bestseller, The New Whole30 Book.
How to prep snacks ahead of time
Having snacks in your house doesn’t necessarily mean you’re going to eat them. We’ve all opened the fridge to the dreaded vegetable graveyard at one time or another. Here are two steps to take to make sure you eat the nutrient-rich snacks you bought.
“Meal prep” your veggies: Chop all your vegetables and store them next to the ingredients with which you plan to enjoy them. Chopping your veggies ahead of time eliminates a step and makes you more likely to eat them. And while you’re already in the kitchen, take a bit of time to bake or prepare any other homemade snack items.
Make snacks easy to see: If it’s clearly visible, you’re more likely to eat it! So keep your snacks in clear containers and label them to easily identify what you’ve prepped. Find an organization method that works for you, like keeping prepped snacks at eye level so they’re the first thing you see when you open the fridge.
The last bite
Every day is an opportunity to develop your super snacking skills. Reference this article time and time again for snacking success during your Plant-Based Whole30—and beyond. As you’ve seen, there are many delicious, plant-based snacks to choose from, whether they’re homemade or store bought. When used in conjunction with an understanding of your hunger cues, snacks can help you meet your needs and keep your energy up.
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