One question that I see asked a lot in my fitness group is how to stay full in between meals? And how to boost up on protein without using supplements? These are two great questions and answers will vary from person to person.
Something I do about once a month is research what’s called power or super foods that are loaded with healthy nutrients and protein. I look for low calorie, healthy snacks that can be eaten between meals or used as a natural supplement on fasting days.
Here are a few ideas I came up with in my research and have been doing myself.
I’ve started drinking almond milk in the morning with my first cup of coffee – especially on days when I have appointments or have to head out early in the morning. It helps fill me up fast and also curbs cravings for something sweet. I’m not a fan of the unsweetened brands, so I tend to buy the sweetened Blue Diamond brand. It’s to tasty.
Almond milk is packed with essential nutrients that keep your body healthy such as calcium, vitamin D and E. Vitamin E is great for promoting hair growth and aids in keeping your skin healthy.
Unsweetened almond milk tends to be low in sugar while some of the sweetened ones can contain higher amounts of sugar. If you’re trying to watch your sugar intake, then consider trying the unsweetened version. For me, I wasn’t a fan of the taste. It is low in calories and full of protein.
Almond milk is plant based which means that there are no dairy products in it. It’s instead made with almonds! This is a great alternative for those who are trying to cut out dairy from their diet or can’t consume dairy products.
Hard Boiled Eggs
This is an easy go to snack if you’re looking for low effort food that you can eat on the go. If you add an egg or two to your first meal of the day, it will leave you feeling fuller for longer.
There are many ways you can boil eggs to perfection. If I’m only going to use a couple of eggs, I heat them up in the microwave for about 1 – 2 minutes. Just fill a microwave safe bowl with water and heat up on medium high heat.
Sometimes I use my rice cooker if I want softer boiled eggs. There’s nothing better than dipping a piece of toast in the yolk. It’s comfort food that takes me back to my childhood and simpler days.
The best way though to prep hard boiled eggs it to boil them on the stove top. Place some cold water in a sauce pan, place the eggs in gently. They should be covered by about 1 inch of water. Bring water to a slow boil. Turn off the heat. Remove the pan and cover with a lid. Let the eggs sit for 10-12 minutes. Drain the pot – and rinse with cold water before peeling.
You can eat hard boiled eggs on their own for breakfast or as a snack. Or you can pair them with something like an avocado.
Low fat yogurt
I love yogurt – in small doses. One of my favorite snacks is to take some fresh fruit like strawberries, raspberries or blueberries and mix them in with a cup of yogurt. Vanilla flavoured yogurt works best. But you can experiment with different flavours.
If you’re looking for a healthy breakfast idea, you can add yogurt to a cup of quick oats or special K almond cereal. Top it off with some fresh berries and you’ve got a delicious meal.
Yogurt is a great ingredient to add to smoothies instead of using milk. It can serve as a liquid base before adding fruits or vegetables to the mix.
This is another favorite snack of mine. Dish out some peanut butter and cut up an apple into smaller slices. Slather the peanut butter onto the apple slice and enjoy. If you aren’t a fan of apples, you can use celery sticks instead.
I’m starting to experiment with peanut butter protein bars and easy recipes that require no baking. These are fantastic and low calorie snacks that you can fill up on. They are great for weight loss and snacking on in between meals.
These are just a few ideas to help get you started on your weight loss journey. I don’t share any recipes or ideas that I haven’t at least tried myself or researched. Now that the weather is cooler, I’m looking forward to getting back into the kitchen and coming up with more healthy meal plans and recipe ideas for you.
You can also check out my food page which is a work in progress. Or you can search my blog for the words recipe and food to find more great ideas.