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Healthy Snack Options - Chris Garrett Fitness | Dream-2-Reality | Team D2R

Healthy Snack Options

Okay, so we have to eat every 2-3 hours all day long.  How do we pull that off?  The 3 meals make sense, but what can we do for those 3 “snacks” that are quick, on-the-go fuel that will give our body what it needs to keep firing on all cylinders?

I’ve found some good, healthy snack choices that have become a staple of my daily diet.  Some are balanced with protein and carbs.  Some are nearly all protein.  Some are higher in fat.  But all are HEALTHY, wise choices that are P90X approved!  If you are tracking your calories each day, you will know what snack choices you should go with to keep your % in the proper range of protein, carbs, and fat.  Below are some of my favorites:

  • Hard Boiled Eggs – These make a great high protein snack on the go.  Make a bunch of these and keep in the refrigerator and grab a couple at a time for a snack!  Avoid the yolks to keep your fat content down.
  • Almonds – full of protein and good fats (Raw Almonds are best… I get a big bag from Sam’s Club). I also like making my own trail mix by combining nuts like almonds, walnuts, pecans or cashews with dried fruits like cherries, raisins, and peaches that I cut into quarters. Make sure that your dried fruit has no added sugar, oil or other ingredients.
  • Protein Bars – Quest Protein bars are really tasty and have a great ratio of protein to sugar.  They are also one of the healthier protein bars I have seen out there.  Pure Protein brand has a good ratio of protein to sugar as well and are cheaper than Quest, but not as healthy.   Choose one that is as high in protein and low in carbs as possible.   The problem with most protein bars you purchase is that they are very processed.  A better option is to make your own protein bars with our yummy recipe here: http://dream-2-reality.com/recipes/homemade-protein-bars/
  • Fat Free / Sugar Free Greek Yogurt – high in protein and satisfying. Try sweetening it yourself with berries, Stevia, a good protein powder, or just a touch of raw honey, raw agave nectar, or pure maple syrup. Just be sure to track everything you add in My Fitness Pal.
  • Shakeology – a great option for on the go because you can pour a water bottle into your shaker cup and mix it wherever you are. A trick I recently discovered and love is mixing my unsweetened almond milk, peanut butter and sometimes half a banana in the blender, then pouring it into my shaker cup. When I’m ready for my Shakeology, I just mix it in with my yummy pre-mixed almond milk!
  • Protein Shake – don’t waste your money on even the best protein powder if you’re not already drinking Shakeology. If you are incorporating Shakeology into your daily nutrition and are still in need of a high protein snack, a good quality protein shake is a good option, especially as an evening snack. These are the protein powders I recommend:
  1. Sunwarrior Protein powder is a raw (un-processed), plant-based protein which makes it more efficient than whey. This is what we use now that we’re dairy-free.
  2. BlueBonnet brand whey protein powder is, overall, very pure and high quality. The only downside for me is that it now includes some soy lecithin, but it’s still a better option than so many others out there.
  • Low Fat String Cheese – a good source of protein, but will have some fat and carbs
  • Apples & Peanut Butter – apples are easy to take with you and can even be pre-sliced for easy dipping in peanut butter. Squeeze a little lemon juice onto apple slices to keep them from browning. Choose a peanut butter that only lists peanuts in the ingredients (a little salt is okay, as long as it’s not much). You don’t want any added sugar, oil, or any other ingredients. Only use a small amount of peanut butter, like 1 Tbsp, because it is high in natural fat.  Be sure to track in your MyFitnessPal food diary.

 

There are many other snack options available in the P90X nutrition guide, but the above list comprises basically all of the snacks I consume.  They are easy, nutritious, relatively affordable, quick, and keep my body fueled.  Pick snacks that work for you, but make sure that you know what’s in them and how they will affect your total calories and percentages.  Remember, nutrition is 80% of your results.  This is important!!

12 comments
Dave
Dave

Hi, great blog and I like your amazing results. I've started P90X a couple of times but couldn't go through as pulled my shoulders on the shoulder and arm DVD. So decided to start Insanity where there are no weights involved. What would you suggest for the diet? I've started eating 5 times a day keeping the last meal at around 6-7pm hoping not to accumulate fat before bed! Thanks for your reply and all the best.

Coach Chris
Coach Chris

No worries! I like questions because it will help everyone else that comes to the site and has the same questions :). In my journey I have learned that there is a LOT more to nutrition than calories and recommended daily allowances. By putting artificial ingredients in your body you are creating toxins, changing your body chemistry, which can cause future health issues. There are also a lot of genetically modified foods out there that can affect the functions of your body. It is best to stick with organic and stay away from processed foods. In terms of your fruit, if you don't have fresh fruit, frozen fruit is fine, just be sure the ingredients are just fruit and no added sugar.

Destiny
Destiny

I apologize for all the questions I'm posting on your site! I'm pretty exercise smart, but my nutrition-ingestion know-how is a bit sketchy. Could you tell me WHY exactly artificial (etc) things are worse than the organic alternatives if the fat and calorie content is not higher? Also, fruit is pretty out of season in Mississippi right now. I still have bags of frozen fruit though. Is frozen fruit higher on Michi's Ladder? I saw that dried fruit was (why?).

ThePatriotVirus
ThePatriotVirus

Apricots good to eat for a snack? I don't see it mentioned

Manny
Manny

Would it be bad, or harmful if you ate the same 3 meals and 3 or 2 snacks every day, for example your 1500 calorie diet. Literaly the same thing everyday?

Kassie
Kassie

I miss my fruit. :( I don't feel like I can have hardly ANY fruit without making my carb % go through the roof! How do you deal with this? I really was eating healthy before, but just low cal and high fiber, (per Weight Watchers) not really paying attention to protein as much. I don't feel like I can have ANY fruit now, let alone have it as a snack!

Cherith
Cherith

how do you feel about the Multigrain Cheerios? and I know you love shakeology, but I drink slim fast. Not as nutritional as shakeology, but helps fight my urge to eat and fills me up till my next meal.