Snack Ideas

Ahhh…what to pack in that insulated lunch bag for lunch, the drive home or to the Box, etc. As requested (thanks to everyone who responded with ideas on FB) here’s a list of a few ideas, many coming from 717 members. Check out our own Erin Vroman’s blog, Pushups and Carrots, for more great ideas or Google “Paleo snacks”.

I recommend combining a protein and/or fat choice with a carb choice. Stock your bag with extras just in case you’re hungrier than usual or get delayed at the office.

• Hard Boiled or Deviled Eggs
• Leftover grilled chicken or shrimp or steak or salmon or…whatever came off the grill the night before.
• Leftover meatballs
• Canned tuna, salmon or sardines (no soybean oil)
• Smoked salmon

• Nuts (macadamias are a great choice) – limit to a handful if trying to drop body fat
• Seeds: moderation since most are high in omega-6 fatty acids which are pro-inflammatory
• Nut butter
• Roasted pumpkin seeds
• Olives
• Fresh coconut: extra work but worth the effort!
• Dried coconut – make sure it’s unsweetened.

• Raw veggies: besides the old standbys of carrots and celery, try radishes, peppers, cucumber, zucchini, cherry tomatoes, and jicama. Add some salsa, guacamole for fun.
• Crispy kale chips
• Chicken hearts or livers
• Leftover sweet potato fries
• Banana or plantain chips: slice thinly, toss with coconut oil and dehydrate or bake at 180F, turning periodically until crispy.
• Fresh fruit – easy to pack
• Frozen fruit – eat them right out of the freezer: blueberries, raspberries, grapes, bananas.

• Ants on a Log: Spread nut butter over celery sticks and add a few raisins. An old standby!
• Meat and veggie skewers: combine on a skewer: leftover meat, cherry tomatoes, pepper pieces and whatever else looks good. Cooked or raw.
• Lettuce Wraps: meat, veggies, guacamole, or bacon, whatever you have around wrapped in lettuce.
• Cucumber boats: peel the cuke; slice in half length-wise. Scoop out seeds then fill the boat with tuna or salmon salad
• Apple slices with nut butter: If packing for later, soak apple slices in a mixture of lemon juice and water for a few minutes to prevent browning. Let dry on a paper towel for a minute before spreading nut butter.
• Apple slices with bacon for a special treat!
• Smoothie: blend frozen or fresh fruit, coconut milk (or full-fat yogurt if you eat dairy), raw free-range egg for protein (optional) or scoop of whey or egg protein powder. Google “paleo smoothie” or try or

A little more effort…
• Riceless sushi rolls:
• Jerky: preferably homemade and free of sugar. Otherwise, go with least processed available. Beef, turkey or even salmon!

OK if you’re active and not trying to drop body fat:
• Paleo Trail Mix: nuts, coconut flakes, dried fruit (in moderation), dark chocolate chips for a splurge or try this one from Mark Sisson:
• Dried fruit: moderation, no sugar added (stay away from Craisins!)
• Lara bars
• Paleo desserts – easy on these! You know who you are. 🙂

Primal options if you do well with dairy:
• Cottage cheese or yogurt with fruit: choose whole-fat, preferably made from raw milk.
• Yogurt or kefir smoothie: add fruit, a handful of spinach or kale(optional), eggs if you want some extra protein, a little honey if you want.

Emergency: Paleokits are expensive but might save you from a disastrous trip to Sheetz:


Karen Polensky
717 Nutrition Coaching