10 intentional snacks that will change the way you eat

Don't get caught in snack purgatory.

Who doesn’t love a good snack?

I know I do. But if you’re frustrated or feel out of control with your snacking habits, you’re not alone. I always include snacks in my clients’ nutrition plans, but there’s a big difference between an intentional snack and mindless grazing.

A well-planned snack can:
✔️ Boost your nutrient intake (think protein, fiber, and plant variety)
✔️ Sustain energy levels throughout the day
✔️ Prevent excessive hunger and overeating during meals

On the other hand, unintentional snacking can keep you from your health and wellness goals by adding unnecessary calories to your day, reducing your energy levels, increasing stress and cravings, disrupting blood sugar balance, ruining your appetite for meals and thus replacing nutrient-rich foods, and more, more, more.

So, next time you snack, ask yourself:

Is this satisfying?
Most common snack foods—chips, popcorn, pretzels, and candy—are ultra-processed carb bombs. These foods aren’t satiating and are designed to be addictive, making it easy to overeat without actually feeling full.

Why am I snacking?
Are you truly hungry, or just bored, stressed, tired, or too close to the kitchen? Having some structure around your meals and snacks can help prevent snack purgatory—when you’re neither hungry nor full but feel unsatisfied and reach for more. And…prioritizing balanced, protein-rich meals throughout the day (especially breakfast) will help reduce cravings for these highly palatable snack foods.

Am I eating with intention?
How are you snacking? Are you grabbing a handful of nuts while running out the door? Picking at your kids' leftovers? Eating chips at the grocery store or the car ride home? Or, are you hungry at the office with no choices other than processed office snacks? Planning ahead, being present and intentional about your snack can help you make healthier choices and feel more satisfied.

A Better Way to Snack
Here are some tips for making the most of your snacks (stay with me, I promise we’ll get the actual snack ideas soon):

🍽️ Treat your snack like a meal.
Plan for it, put it on a plate, and sit down to eat it—just like you would with a real meal. This simple habit helps prevent mindless munching and makes snacks more satisfying.

⏰ Pay attention to meal timing.
I generally recommend spacing meals 3-5 hours apart. If your meals are more than 5 hours apart, a well-balanced snack can help bridge the gap. On the flip side, if you're hungry an hour after eating, it could mean your last meal wasn’t substantial enough (likely lacking protein) or that you’re eating for another reason.

💪 Prioritize protein.
If you think I talk about protein too much—you're probably right. But here’s why I believe it should be in every meal and snack:
✔️ It’s the most satiating of the three macronutrients
✔️ Helps balance blood sugar
✔️ Supports muscle growth, tissue repair, and metabolic health

Plus, if you're struggling to meet your protein goals, a snack can really help get you there.

Are you on board yet? If so, here are 10 high-protein, nutrient-dense snack ideas to keep you fueled:

1. Cottage cheese + seed crackers
A serving of cottage cheese has almost 15 grams of protein. Add some seed crackers (I love Ella’s Flats, Flackers, and Brad’s Raw Chips) for extra protein, fiber, and healthy fats.

2. Peanut butter on Ezekiel bread
Two tablespoons of peanut butter packs 9 grams of protein, and a slice of Ezekiel bread adds another 5 grams. Top with chia or basil seeds for even more fiber.

3. Hard-boiled eggs
One egg has 6-8 grams of protein, so two make a solid snack. Sprinkle with flavored salt or lemon pepper to make it more exciting.

4. A quality protein bar
A great grab-and-go option! My current favorites:

• Promix (15g protein)

• Jacob (20g protein)

• Aloha (12g protein)

5. Beef jerky
A convenient, high-protein snack. My go-to brands: Lineage Provisions, Country Archer, and Chomps sticks.

6. Ella’s Flats + crudités + hummus
Three Ella’s Flats boast 8 grams of protein and tons of fiber. Pair with hummus and veggies for a nutrient-packed bite.

7. Lupini beans
Lupini beans are low-carb, fiber-rich, and a great plant-based protein source.

8. Edamame
I love fresh edamame at home or dried edamame packs for a crunchy, salty, protein-packed snack.

9. Protein shake
A quick mid-afternoon protein boost—especially post-workout. Sometimes I just mix protein powder with water or milk, but if I have time, I’ll blend a full smoothie. Before you ask about protein powder, here’s a post I did on it with many options.

10. Greek yogurt + berries
Greek or Icelandic yogurt are very efficient protein sources. Top with berries and chia or basil seeds for extra fiber.

A Note on Late-Night Snacking
I get the urge to snack while binge-watching Netflix after dinner—we’ve all been there. But late-night snacking can negatively impact your health in several ways:

✖️ Blood Sugar & Insulin Sensitivity
We’re naturally more insulin-resistant at night, meaning the same food eaten late in the evening causes a larger blood sugar spike than if eaten earlier in the day. Over time, this can contribute to metabolic issues.

✖️ Increased Risk of Weight Gain
Studies show that late-night eating is more closely linked to obesity than eating the same calories earlier in the day. This may be due to changes in hormonal hunger signals, metabolism, or the tendency to eat ultra-processed foods at night.

✖️ Sleep Disruptions
Eating too close to bedtime—especially heavy, high-carb, or high-fat foods—can interfere with melatonin production, digestion, increase stress levels, and even lead to acid reflux, making it harder to get quality sleep.

How to Handle Late-Night Snacking
If you want to break a habit of eating after dinner, here are some tips:

✔️ Check in with your hunger
Are you truly hungry, or is it just boredom, habit, or stress? Try drinking water or herbal tea first. Brushing your teeth and putting your pajamas on can also help.

✔️ Opt for protein and fiber
If you must snack, choose something blood sugar-friendly, like Greek yogurt, cottage cheese, or a handful of nuts.

✔️ Dessert after dinner
If you want dessert, have it right after dinner so it’s a part of your meal, instead of eating it an hour or two later.

✔️ Create a nighttime routine
Reading, stretching, or journaling can shift focus away from food and prepare your body for a restful sleep.

✔️ Clean and close the kitchen
In my house, I "close the kitchen" when the kids go to bed. Turning on the dishwasher and dimming the lights signals that the eating part of the day is done.

One last bite
Snacking isn’t the enemy—in fact, when eaten intentionally they can be a great way to improve your nutrient intake, boost energy levels, reduce cravings, and more.

If you need more suggestions or have snack ideas you want to share, light up the comment section! We are here for it.

Want to dive deeper into your macros? Here are some related posts:

• The Definitive Protein Guide

• How Do I Know if I’m Getting Enough Fiber?

• It’s Cool to Eat Carbs

Thank you so much for reading my snack rant. If you made it this far and enjoyed this post, it would mean so much to me if you could hit the heart button, share with a friend, your community, or consider becoming a paid subscriber. This increases the visibility of this post and others like it, and allows me to keep creating content like this for you all.

xx Mia