Cravings? Use this cheat sheet
4 delicious self-care snacks/light meal assembles - all rich in protein and fibre, gluten free, low/or no lactose, one vegetarian, one vegan
When I first work 1-2-1 with a nutritional therapy client, they often blame themselves for all-day grazing and getting cravings for processed low-nutrient sugary/white carb foods.
They say they have no willpower and feel shame. Many have a lot of experience and knowledge around healthy food. Yet find it “impossible” to keep away from processed cookies/biscuits mid morning or afternoon.
They say that once they have these kind of foods, the rest of the day “goes off track”, and their energy levels and concentration are all over the place.
My message is this.
Forget willpower!
If you want to eat less processed foods eat MORE protein and fibre! Yes, it’s simple human physiology and can be a simple act of self care.
If you can pack these protein/fibre combos into a snack, or make them the core of a light meal, your blood sugar levels should become steady, and you’ll feel full for a few hours.
Protein is great as it usually takes longer than white carbs and sugar to be broken down and pass out of the stomach. Fibre can also do that.
This is a cheat sheet of options I made for my private clients and am sharing the latest version of here for paid subscribers.
These are also great if…
✅ you want to improve your digestion and have more regular healthy stool patterns (thanks to the fibre and polyphenols which feed your gut bacteria “microbiome”).
✅ you do strength training or other weight-bearing exercise, and are aiming to build more lean muscle. Protein can help counteract muscle loss as we age and give us a better health span. Each snack here has more than 20g protein!
✅ are on a GLP-1 weight loss medication and need some fibre to keep your bowel moving AND get some high nutrient foods into you through small meals (important for your bones/hair etc) and avoiding malnutrition.
1) Pea Protein and Berry Shake – 21g protein, 6g fibre (vegan and vegetarian)
