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ashley@ashleyevanswellness.com

Houston, TX

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BODY. MINDSET. NUTRITION

10 Healthy Snack Ideas

Easy snacks for in between meals and on the go


Snacking has been dubbed as a negative thing in many 'diet cultures' and there is a lot of fear surrounding the whole idea of eating multiple times throughout the day. I want to clear up some confusion about this topic and break you free from restrictive eating.


Personally I eat ALL THE TIME. Ok, so maybe not all the time, but if you ask my husband he would say I am always eating or always hungry... Why is that? For years I worked hard to creatively make my meals with the least amount of calories as possible. I would eat those zero calorie noodles with a spritz of olive oil and call that a meal (umm hello, it was only about 35 calories are you kidding me?! ), or I would buy a yogurt based on the package stating it only had "45 calories". Does this sound familiar? So for years I built a fear surrounding calories and thought that the more I restricted calories in my diet, the more weight I would lose. What did this get me? Nothing but late night binge eating, fear of bananas and weight GAIN. What I didn't know was that I was slowing down my metabolism and not providing my body with the healthy and clean fuel it needed to do its job. A vast majority of my meals and snacks were packaged and full of toxic crap (sugary yogurt, veggie straws portioned out in serving size, granola/protein bars, packaged protein shakes, low cal snack packs, etc). These types of foods can cause bloating, inflammation, and the toxic additives can actually cause you to gain weight.


So what did I do? I had to completely change my thoughts about what healthy foods were. I took out all processed and packaged foods and learned that the more frequently I ate (3-4 hours) the more hungry I became and the more fuel (fat) I was burning. A typical day for me begins with eating within 45 minutes of waking up and having my go to snacks in 2-3 times a day in between my meals during the day. Allowing your body 3-4 hours in between food consumption is VERY important as to not get an overconsumption of food.


But its not only about when to eat, its even more important to know what to eat. Below are 10 healthy snack ideas to nourish your body and keep your metabolism up.


  1. 1 Rice cake with Almond butter and sliced banana topped with hemp seeds

  2. Chia pudding with berries topped with a handful of nuts

  3. High quality plant protein shake with an Apple and almonds

  4. 1 Rice cake with sliced avocado and turkey roll-ups or shredded chicken

  5. 2 Hardboiled eggs with a small bowl of fruit and a string cheese

  6. Toast with almond butter and sliced strawberries

  7. Carrots and cucumbers (or other veggies like peppers, celery, cauliflower etc) with Hummus

  8. Guacamole "deviled eggs"

  9. Avocado chicken salad lettuce wraps

  10. Hummus Chicken salad cucumber boats



These are just a few of the many snacks choices that can work for you rather than against you. I suggest having some of these as staples in your diet. It makes the grocery shopping easy as well as prevents decision paralysis when your feeling hungry, which can lead to binging.


Portion sizes can "make or break" these healthy choices so make sure your getting the right amount of things like hummus and nuts or nut butters. Too much of a good thing can derail your progress. Reach out if you have any questions or if you would like to work together on creating a healthy lifestyle meal plan that is sustainable and can help change the way you look at food.


Love & Light,

Ashley E.





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