The $600 billion snack industry would have you believe snacking is as essential as breathing. And while snacks are great to hold you over between meals, they’re not a meal category. To be honest, they’re more of a marketing invention designed to keep you eating all day long.

But that doesn’t mean we’re anti-snack! Most people will need a snack to hold them over between longer stretches of eating, and we want that snack to have a function in the body:

✓ The RIGHT snack keeps your blood sugar steady, your energy high, and prevents that “I’m so hungry I could eat everything” feeling at your next meal

✗ The WRONG snack sends your blood sugar on a roller coaster, triggers cravings, and often leads to overeating later

Now this doesn’t mean that every snack you eat until the end of time needs to be “perfect” – it just means if you have goals you’re working towards like weight loss or increased energy levels, there are certain combinations of snacks that will (much) better support those goals!

The Million-Dollar Question: Do You Actually Need a Snack?
Before reaching for that snack, ask yourself:

• Are you actually feeling physical hunger? (You know, that gentle “time to eat” signal, not the “I’m stressed/bored/procrastinating” feeling)
• Is your next meal more than an hour away?

If you answered yes to both, then snack on! The key to smart snacking is to choose foods that keep blood sugar steady by providing a good balance of protein, healthy fats, and fiber—but unlike meals, your snacks don’t have to include all three!

Side note: your meals should ideally keep you satisfied for about 4 hours. If you’re getting hungry every 2-3 hours, it might be time to beef up your meals with more protein, healthy fats, and fiber. Learn how here!

Just crushed your workout? RX Bars or Perfect Bars are your friends here. They’re a bit higher in carbs, but that’s exactly what your muscles need after exercise.

Build-Your-Own Perfect Snack Think of snack-building like a mini version of your meals using the PHFF formula:

Pick Your Protein (At least one)

• Hard-boiled eggs
• Greek yogurt
• Beef Stick
• Tuna packet
• Cottage cheese
• Protein powder
• Deli Turkey

Add Healthy Fats (Optional, but great for staying power)

• Nuts or seeds
• Avocado
• Olives
• Nut butter
• Coconut chips
• Cheese stick

Include Fiber (Makes it more filling)

• Apple slices
• Berries
• Carrots and celery
• Bell pepper strips
• Raw broccoli and cauliflower
• Chia seeds

Let’s Combine! Here’s how to mix and match:

Pick 3:

Pick 2:

Post-Workout

Night Snacking Strategy If you’re genuinely hungry at night (we’re talking true hunger, not Netflix munchies), choose options that will elongate that blood sugar curve as long as possible:

Snack Prep Like a Pro
Make it easy!

1. Sunday Prep
   • Hard boil eggs
   • Cut up fruits and vegetables
   • Portion out nuts and seeds
   • Make protein balls
2. Strategic Storage
   • Keep protein bars in your desk, car, and gym bag
   • Pre-portion snacks into grab-and-go containers
   • Store cut veggies in water to keep them crisp

Protein Bars
Protein Bars are popular because they’re easy to grab and go. Look for 10+ grams protein, and less than 10 grams sugar:

• Paleo Valley Grass-Fed Beef or Turkey Sticks: One ingredient and high protein – perfect for your purse or desk drawer
• Paleo Valley Protein Bars: The gold standard with 20g protein and ingredients you can actually pronounce
• Chomps Sticks: 9-10g protein and zero sugar =
• Raw Rev Glo Bars: Fiber + protein = happy metabolism
• IQBAR: Low carb, high fiber, 10g+ protein

Remember: snacks should bridge the gap between meals. If you find yourself constantly needing snacks, it might be time to look at your meal composition and timing!