Snacks for You, Not Your Instagram Feed

As an intuitive eating dietitian, it goes without saying that I’m a big fan of snacks. What you may not know, is that I used to work at Trader Joe’s and have collected tons of easy and satisfying snack combinations to help honor my hunger. 

These snack ideas are here to offer inspiration, but at the end of the day, only you know what feels best for your body. Intuitive eating is about learning to trust yourself and your body, not following external rules. Think of this as a flexible guide to help you discover snack combinations that leave you feeling satisfied and energized.

From a gentle nutrition perspective, snacks that contain a mix of carbohydrates, protein, fat, and fiber tend to be more filling and provide longer-lasting energy. But that doesn’t mean every snack needs to check all the boxes — there are no rules or formulas here.

Some days, a hunk of chocolate or a bag of chips might hit the spot, and that’s completely valid. Just know that these types of snacks might leave you feeling hungry again sooner, and that’s totally neutral.

If you’re looking for something more substantial, opting for a source of protein or fat in your snack can help you feel fuller for longer.

Lastly, don’t overthink it. Snacks don’t have to be fancy, homemade, or “perfect” to be valid. Prepackaged snacks, frozen items, and convenience foods are all welcome. The goal is to have snack options that are easy, enjoyable, and accessible, so that taking care of your hunger is simple, not stressful.

1. Crackers, cheese, salami, & apples 

I keep this combo at the ready for a little pick-me-up to give me lasting energy when hunger strikes between meals. You could also substitute another meat like prosciutto or switch up the type of cheese and fruit. Cheese and crackers can be a staple snack to keep on hand. In this case, the salami and apples elevates the snack to make it more fun and satisfying. From a gentle nutrition perspective, this snack has carbs (crackers), protein and fat (coming from both the salami and cheese), and some fiber from the apple.

2. Fruit leather + nuts

This is a great snack for when you are on-the-go because it’s easy to just throw in a bag. It offers simple carbs from the fruit leather, which is easily digestible for quick energy, and fat and protein from the nuts, resulting in more sustained energy and fullness.

3. Rice cake with chocolate spread, banana, + milk

When I used to live in the restrictive diet mindset, I told myself that I “liked” rice cakes because they were lower calorie. Now, as an intuitive eater, I’ve found that I genuinely enjoy them as a shelf-stable crunchy snack. Diet culture doesn’t “own” any foods— you’re allowed to reclaim a previously “diety” food if you genuinely enjoy it. This snack has carbs from the rice cake and chocolate spread, fat from the chocolate spread, fiber from the banana, and protein from the milk. I love this sweet, salty, creamy, and crunchy combo for an energizing snack.

4. Walnuts + chocolate chips + milk

This is one of my go-to quick and easy snacks because it is so satisfying and takes zero time to prepare. The protein and fat from the walnuts slows down the absorption of simple carbs from the chocolate chips to stabilize your blood sugar. Adding milk on the side if you choose gives this snack a cold, refreshing element plus an extra protein boost to keep you satisfied longer.

5. Clif bar + nut butter

Despite what diet culture says, granola bars are not a meal replacement. However, they do make for great snacks on busy days. While these bars offer a mix of carbs, protein, and fat all on their own, if you want to stay fuller for longer, you can try dipping your bar in nut butter for a boost of protein and fat. When I’m hiking, this is my personal favorite way to enjoy Clif bars, because I need all of the fuel I can get. The nut butter adds the perfect sweet/savory combo, which I always love.

6. Cut veggies, chips, + dips

I love making a combo of cut up veggies, a salty snack like these chili lime tortilla chips from TJs, and a cooling, satisfying dip like hummus, tzatziki, guacamole, or greek yogurt. This snack offers carbs from the chips, fiber from the veggies, and fat from the dip. Although there’s not much protein in this snack, that’s okay! It just might not keep you satisfied for quite as long. Not all snacks/meals need to be fully optimized.

7. Pre-made smoothies + toast

Smoothies are a favorite snack of mine but sometimes I just don’t feel like taking out the blender and making more dishes, so these pre-made ones are perfect. Since they aren’t very energy-dense,  they won’t keep you full for very long which is why I like to combine them with a piece of buttered toast. This satisfying smoothie and toast snack combo offers protein from the smoothie, carbs from the toast, and fat from the butter. It is another great sweet and salty combo for lasting energy.

8. Easy nachos

Simply pour some chips on a plate, add shredded cheese and beans, and throw it in the microwave/oven and you have nachos. These are delicious on their own, or you can add toppings like salsa/guacamole if you feel like it. This snack hits all of the macronutrients, so it’s a great option for sustained energy. We have the carbs from the chips, protein from the beans and cheese, fat from cheese, and fiber from the salsa and beans.

9. Dolmas + dip

These Dolmas are a longtime favorite of mine, and while they’re delicious on their own, adding a sauce boosts the satisfaction even more. I like to dip them in tzatziki, everything bagel dip, or even just plain greek yogurt. From a gentle nutrition standpoint, this snack offers carbs from the rice in the dolmas, fat from the oil they’re marinated in, and fiber from the grape leaf. The greek yogurt dip also adds some protein for staying power.

10. Toast with cream cheese, cucumber, smoked salmon, + EBTB

Fun toasts make great snacks— cream cheese, smoked salmon, and cucumber is one of my favorite combos. This snack has the perfect balance of fresh, rich, and its optimized for sustained energy. The bread offers carbs, the cream cheese offers protein and fat, the smoked salmon offers protein and fat, and the veggies offers fiber. I love this one!

11. Turkey, crackers, goat cheese, sundried tomato, + honey

This snack combo comes from one of my college roommates and it’s the perfect variety of flavors in every bite. It provides carbs from the crackers, protein from the turkey, and some fat from the goat cheese, plus an extra boost of satisfaction from the honey drizzle. If you love sweet and savory like me, you’ll thank me later for the honey suggestion here:)

12. Waffles, ricotta, canned peaches, chia + honey

Top your toasted waffle with ricotta, peaches, chia seeds, honey, and a sprinkle of salt. The sweet/salty combo always hits. From a place of gentle nutrition, this snack offers all of the macronutrients for a fulfilling snack option. We have carbs from the waffle and peaches, protein and fat from the ricotta and chia seeds, and fiber from the chia seeds and peaches. If you’re not a chia fan, try swapping hemp or flax seeds instead.

13. Yogurt parfait with granola and berries

I like using full-fat greek yogurt as it offers protein and fat combo for lasting energy. I also layer in some granola for carbs and berries for fiber. The creamy yogurt and crunchy granola make for a satisfying combo. Despite what diet culture says, there’s nothing wrong with flavored yogurts. In fact, the burst of sweetness and flavor often adds more satisfaction to the eating experience, and it offers some carbs for extra energy.

14. Popcorn with chocolate covered almonds

This is one of my go-to nighttime snack combos. The salty popcorn pairs well with the sweetness of the chocolatey almonds. Sometimes, I’ll switch this up and use mini peanut butter cups instead of the chocolate covered almonds. This snack offers fiber and some carbs from the popcorn as well as protein, fat, and some carbs from the chocolate covered almonds. 

15. PB+J on an English muffin

This snack feels so nostalgic for me. I personally enjoy toasting my english muffin (though any bread will work here). I also sometimes like a cold glass of milk on the side to contrast the dryness of the PB. From a gentle nutrition perspective, this snack has carbs from the english muffin and some from the jelly too, and protein and fat from the PB, making this an optimized and satisfying snack combo.

16. Overnight oats + trail mix

Separately, overnight oats and trail mix are both fantastic snacks, but together, they make an unbeatably satisfying combo. Trader Joe’s has several overnight oats flavors to choose from and trail mix varieties galore—  you can tinker with them to find your favorite combos. From a gentle nutrition perspective, this snack offers fiber and protein from the oats, and fats, protein, and carbs from the nuts and dried fruit. 

Wrap-up

Remember, contrary to what diet culture preaches, snacks are your friend! Having even a few easy, satisfying snack options on hand will allow you to honor your hunger in a timely manor which helps foster body trust and prevent episodes of binge/ overeating 

Enjoyed these snacks and looking to further your journey with intuitive eating? Take the first steps by downloading our free Intuitive Eating Starter Pack here. Download my FREE Intuitive Eating Starter Pack here.