Snack Database

Philosophy of snacking!

In your nutrition plan you have an allocated snack window for the day. This will typically be 200-500kcal depending on your goal/specifics.

Snacks are super important in our plan as they play many roles:

1. Nutrient Quality

Snacks are a great opportunity to get some more quality into your diet outside of main meals, this becomes even more important when overall calorie intake is reduced.

2. High Protein

Depending on your protein goal, snack windows also provide a good opportunity to get some extra protein to ensure you hit your daily target.

3. Satiety

Depending on what an when we snack will affect our hunger levels throughout the day, keeping on top of this is super important for managing a sustainable diet.

4. Preference

We’re big fans of the 80:20 rule when it comes to diet sustainability. This means while we want around 80% of our diet to be providing high quality nutrition, it’s important to have the flexibility to include some ‘junk’ or ‘preference’ foods when we need to feel sane!

Having the scope to include a variety of difference snack types allows us to be fluid with our choices. Some days it may lean more towards high protein, nutritious and filling options, some days a little more towards ‘preference’.

However ensuring you’re always sticking within your allotted calorie target for snacks will still keep you on track.

Using your snack window

Below are three snack lists, ‘High Protein’, ‘Nutrient Dense’ and ‘Low Kcal Treats’. These are some of our top recommendations to mix and match to balance your snacking throughout the day while sticking to your allocated calorie budget.

We keep these lists updated, so feel free to send in any suggestions!