It’s that time again. It’s late in the day, intense hunger strikes and you have nothing on hand to eat. So you either grab whatever is around, or ignore your growling stomach until dinner time, scarfing it down in desperation - likely overeating.
When cutting calories for weight loss, hunger is inevitable. And if you aren’t prepared with healthy snacks on hand, you could end up derailing your progress. Snacking is one of the easiest ways to make or break your diet.
By design - for quick energy - most convenient food options are loaded with carbs, especially from grain foods. And more often than not, heavily processed and not very nutrient dense. If you are on a strict paleo plan, finding healthy food for snacking that is convenient and meets your needs can feel like a challenge - but it is actually easier than you think!
Grab Some Protein and Fat
The best paleo snacks for weight loss contain high amounts of protein or fat. Protein and fat can help satisfy your appetite longer, keep your blood sugar under control, and provide ideal fuel for a paleo diet. Anything else may leave you feeling hungry again in 30 minutes.
Aim to keep your bite sized grub around 200 calories or less and look for at least 10g of protein or fat. To boost your nutrition intake, include some fruits and veggies as well.
Looking for inspiration? Here are five super easy and delicious paleo diet snacks to get you started:
Hard Boiled Eggs
Eggs are a protein power house and a super versatile snack option. Each egg provides 7g of protein and plenty of good nutrition like vitamin B12 and vitamin D. You can eat them plain, remove the yolk and stock up on egg whites for even more protein, or top them with your favorite paleo hummus, guacamole or salsa and you will never get bored. Grab some Trifecta hard boiled eggs and have them shipped directly to your door - no boiling or peeling needed!
- 3 eggs = 215 calories, P: 20g, F: 15g, C: 2g
Jerky is the perfect way to keep quality, grass-fed meat on hand. It travels well and lasts for more than a few days. Eat alone or pair with some low carb fresh fruit for a balanced choice that will boost your energy.
- 1.5 oz jerky and 1 cup strawberries = 151 calories, P: 18g, F: 2g, C: 19g
Nuts and Seeds
Mix your favorite almonds or paleo-approved nuts and seeds with dried fruit, coconut flakes or cacao nibs for a sweet treat that will keep your appetite in check. All you need is a small handful to get some healthy fats and a satisfying crunch. You can also try a savory recipe by tossing the nuts in a little bit of oil and your favorite seasonings.
- 1 oz almonds + 1 Tbsp cacao nibs = 222 calories, P: 7g, F: 19g, C: 9g
Tuna or Chicken Salad
Use your favorite wild caught fish, like Trifecta tuna, or leftover meal prep chicken in an easy salad recipe. Mix with a small spoonful of paleo mayonnaise or smashed avocado and a little bit of oil for a creamy and filling option. You can also mix in fresh, crunch veggies for texture or dip them in the salad and enjoy!
- 4 oz ahi tuna and 1 Tbsp mayo = 222 calories, P: 28g, F: 13g, C: 0g
Prosciutto and Melon
Melon is one of the lower crab fruit options. It is made up of mostly water, but still brings great nutrition to the table, like vitamin A, vitamin C and potassium. Wrap some fresh cut cantaloupe in prosciutto for a sweet and savory, protein-rich option that you'll love!
- 1 cup fresh cantaloupe + 2 oz prosciutto = 188 calories, P:18g, F: 5g, C: 19g
Do You Have to Snack?
No! Snacks are designed to get you from one meal to the next, if you need it. If you’re not hungry, skip it. Weight loss ultimately boils down to calorie control, so if don’t feel like your mini meals are helping you keep your appetite and energy levels in check, they may be causing you to eat more than you need. And if you’re just feeling hungry all the time, you may be cutting your intake too low, or not eating the right foods for weight loss.
For a convenient way to keep your entire paleolithic diet plan on track, check out the Trifecta paleo meal plan.