SNACK SMART!

Scroll down for a printable PDF!

1. Build a smart snacking environment

• Shop for healthy foods and prepare them
• Designate “eating” and “non-eating” zones
• Check healthy options at restaurants

2. Ask yourself why you want to snack.

Hunger, boredom, emotions, habit, craving, social cue, environmental trigger…?

3. Build a healthy snack

1-3 portions of healthy foods with fiber, protein, and/or healthy fat to balance any carbohydrates

Check the snack list to find options

‍

4. Eat your snack mindfully

Serve on a plate or bowl, sit down, enjoy the snack’s flavors and textures, and eat slowly

‍

5. Log your snack!

Tell your Lark coach what you ate, how much, and any details like condiments and beverages

‍

Healthy Snack List BELOW!

Healthy Snack List

Quick and Easy

• Apple slices with peanut, almond, or sunflower seed butter
• Celery sticks or baby carrots with hummus or guacamole
• Cucumber slices with chili, lime, and cotija cheese
• Strawberries or blueberries alone or with a sprinkle of nuts, seeds, or feta cheese
• Unsweetened whole-grain cereal like Oat Os
• Sugar snap peas or green beans with cottage cheese
• Whole-grain pita chips with salsa
• Sliced bell peppers with tzatziki or greek yogurt ranch
• Cherry tomatoes drizzled with balsamic glaze and fresh basil
• Pear slices with a slice of sharp cheddar cheese
• Banana slices topped with almond butter and a sprinkle of cinnamon
• Rice cake topped with ricotta cheese and fresh raspberries
• Edamame in the pod sprinkled with sea salt or chili flakes (1/2 cup)
• Frozen grapes or mango chunks (1 cup)

Simple Protein

• Hard-boiled egg
• Plain nonfat yogurt or Greek yogurt
• Low-fat string cheese stick
• Cooked skinless chicken
• Canned fat-free refried beans
• Canned drained garbanzo, black, or pinto beans
• Deli turkey breast slices rolled up with spinach or a pickle spear (3–4 slices)
• Edamame hummus with sliced radishes
• Sardines or canned salmon on whole-grain crackers (2–3 crackers)
• Tofu cubes tossed with low-sodium soy sauce and sesame seeds
• Beef or turkey jerky (low sodium / low sugar, 1 oz)
• Roasted chickpeas (1/4 cup)

Prepared Salad

• Hard-boiled egg or egg whites mixed with Greek yogurt and chopped vegetables
• Whole-grain pasta, quinoa, or brown rice with chopped vegetables, olive oil, vinegar, lemon juice, and parsley, mint, or cilantro
• Creamy tuna salad
• Cucumber, tomato, and red onion salad with a touch of olive oil and feta
• Black bean and corn salad with lime juice, cilantro, and diced red onion
• Cold lentil salad with diced cucumber, peppers, and lemon vinaigrette

Healthy Grains

• Frozen whole-grain waffle with berries or cottage cheese
• Whole-grain toast with avocado or peanut butter
• Brown rice cakes with low-fat cheese
• Plain oatmeal made with milk or almond milk
• Roasted bell peppers stuffed with quinoa and chopped vegetables
• Air-popped popcorn
• Whole-wheat tortilla pinwheels with light cream cheese and spinach
• Overnight oats made with chia seeds and almond milk
• Sourdough toast topped with cottage cheese and sliced tomatoes
• Whole-grain English muffin topped with tomato sauce and melted part-skim mozzarella
• Farro or barley salad bowl with lemon juice and shaved parmesan
• Whole-wheat lavash or pita pocket stuffed with cucumbers and hummus

Cooked Vegetables

• Sweet potato sticks tossed with olive oil
• Baked carrot sticks with olive oil and parmesan cheese
• Kale chips baked with olive oil and sea salt
• Grilled or steamed or roasted corn on the cob
• Roasted cauliflower florets tossed with turmeric or paprika
• Zucchini fries baked with a light coating of panko and parmesan
• Steamed broccoli florets with a light drizzle of olive oil and lemon juice
• Air-fryer green bean fries with garlic powder, 1 oz of cheese
• Grilled portobello mushroom slice with melted mozzarella