Simple and Healthy Whole30 Snacks: What are they?
The Whole30 diet is a strict eating plan designed to get rid of all processed foods, refined sugars, white flour, dairy products and alcohol. You will have to cut out these things completely from your life if you want to stick with it long term. There are many benefits that come along with following this program including weight loss, improved mental health, better immune system function and overall increased well being.
Whole30 Snacks are a type of food that you make yourself at home using ingredients such as fruits, vegetables, nuts and seeds. They are very easy to prepare and do not require any special equipment or time. They taste great too! You can easily make them ahead of time so you don’t have to worry about running out during the week when you need something quick.
There are several different types of Whole30 Snacks. Some of them include:
Snack Bars – These are a good way to fill up on healthy snacks while still having some variety. They are usually made up of fruit, nuts and seeds which makes them filling and satisfying. You can purchase snack bars online or at most grocery stores. If you live in a cold climate where there isn’t much fresh produce available, then you might consider making your own snack bar instead.
It’s not that difficult to do and they taste much better than the ones you buy at the store. Some of the best recipes include:
Date and nut bars – These delicious snack bars are rich in flavor and contain several nutrients to give your body a boost of energy. They taste exactly like oatmeal raisin cookies without all the junk ingredients.
Cherry nut bars – This is a great choice when you need a quick fix. Just throw everything in your food processor and it’s ready to go in just a few minutes. They are loaded with healthy fats and fiber to keep you happy until your next meal.
Raspberry almond bars – These bars are full of good things like almonds, raspberries, coconut and flax seeds. They get their sweetness from dates which keeps the glycemic index low.
Protein bars – These are great when you need something a little more substantial than a standard snack bar. They are loaded with all kinds of good stuff that will keep you full until your next meal. Some of them are even sweetened with stevia or erythritol which makes them safe for the ketogenic diet. Just read the ingredients and avoid the ones that have added sugars or high fructose corn syrup.
Granola – This is a great choice if you’re looking for something to eat with milk. Throw it on some yogurt or top your morning cereal with it. There are all kinds of flavors – nutty, fruity, sweet and savory. You can add your own twist to classic recipes or get inspired by something new.
Apple slices with almond butter – If you want a simple snack that fills you up and tastes delicious, this is the way to go. All you need to do is take some apple slices, slather on some almond butter and you’re ready to go. This is a great choice when you need something in your stomach before a long run or workout.
Celery with nut butter – This is another simple but effective snack that is easy to take on the go. Celery has zero calories and it takes other flavors really well. You can dip it in anything from sugar free peanut butter to sliced avocado.
Cucumbers with hummus – If you like hummus, then this is a great way to mix it up a bit. You can dip pretty much any vegetable in hummus such as carrots, bell peppers, sugar snap peas or even sliced squash.
Bread with nut butter – This is a staple snack for athletes or anyone on the go. The high-fat content keeps you full longer and it’s easy to digest. You can never really go wrong with a simple nut butter and bread combo. If you get tired of the same old thing, try experimenting with different types of bread or nut butters.
Sugar-free Jello – This is a great snack to look forward to mid-afternoon when you need something to keep your energy up. It’s also a good idea to keep a few jugs of it in the fridge so you always have some on hand when you’re craving it. You can even mix up different flavors for a more interesting taste.
Turkey roll-ups – All you need for this snack is a few slices of lean deli turkey, a slice of cheese (optional), and a few leafs of lettuce. Roll it up and stick a toothpick through the center for easy snacking. You can also get creative with this one by trying different types of lettuce, cheese and meat.
Cottage cheese with fruit – This is an old dieter’s standby. It’s easy on your stomach so it’s great when you need something to settle your stomach and it keeps you full for hours. Just make sure you stick with the low fat stuff.
Pepperoni slices – Another simple snack that can be enjoyed anywhere anytime. You can buy sugar free pepperoni or make your own by baking regular pepperoni in your oven.
Protein bars – These come in all different varieties from high protein to meal replacement bars. You can pick them up at your local grocery store or order them online.
Pork rinds – Not for the faint of heart, pork rinds are a great way to curb that crunchy snack craving. They’re actually pretty light and low in calories if you don’t load them with salt. You can also try stuffing them with different ingredients such as melted cheese or sausage and pepperoni.
Dried fruit – This is a great, light snack to satisfy your sweet tooth. You can buy it at the store, but it’s really easy (and cheap!) to make at home. All you need is a dehydrator and some fresh fruit such as apples, bananas, peaches, apricots, etc.
Rice cakes – These can definitely help you get in your carbs between meals when you need something substantial that won’t put a big dent in your metabolism. Make sure you get the plain ones and add some honey or jelly for flavor.
You don’t have to eat exactly what is listed here. Pick out one or two items per day that you can enjoy and substitute them for whatever is on the diet plan that day. Over time you’ll find what your favorite low carb snacks are and the cravings will go away. It’s all about training your body to expect a certain amount of calories and nutrients at particular times.
Also, don’t forget that if you have to eat out, there are still options available to fit in with the diet. The easiest thing to do is order a plain salad with oil and vinegar dressing or try splitting a meal with a friend. Many restaurants now also have online menus with nutrition info so you can plan ahead.
Get Some Exercise!
While it’s true that you can lose weight without exercise, it definitely speeds up the process when you add it in. Also, by building more muscle you’ll increase your metabolism which means that you’ll burn more calories just existing!
Some people worry that they won’t be able to stick with an exercise routine and that will just lead to more frustration. However, if you take it slow and start small you can get into a routine that you can follow for life.
Hopefully by now you’ve been able to eliminate most of the unhealthy food choices you used to make and have gotten into the habit of drinking more water. These are the first steps to getting your body in gear.
You can go to the gym and use their equipment, take a fitness class or just walk/run on a treadmill at a fast pace. If you decide to go to the gym ask a fitness trainer for a one on one lesson on some of the equipment so you don’t hurt yourself.
You can also look up some exercises that you can do at home if you don’t have much money or time to commit to going to the gym. The most important thing is just to get moving!
Your Exercise Routine
Pick out 2-3 days that you’ll exercise per week and a start time.
(Ex. Monday, Wednesday and Friday from 6am-7am)
When you pick your days, try to pick ones that fit best for you but also try to make them consistent.
This will help keep you on track. Choose an exercise that is right for you and a time that will work for you on those days. It’s easier to stick with if you do it at the same time each day.
If you need to break it up into two sessions, such as one in the morning and one in the evening, that’s ok too but try to keep them around the same time each day.
Stick with it for at least 2 months before you decide if this is working for you or not.
Weigh yourself every morning after you go to the bathroom and before you eat OR weigh yourself only once a week on the same day and time. Do this every week.
If the number of calories consumed is lower than the number of calories expended, you will lose weight. It’s really that simple.
350-500 Calories Deficit = 1 Pound of Weight Loss Per Week
You Will Need To Burn Off 3500 Calories To Lose 1 Pound Of Weight
Have You Been Working Out Long Enough And Consuming Fewer Calories Than You Burn?
Short on time?
Get a printable version here!
Weight Loss Checklist
PRINT A Copy of this Weight Loss Checklist to Help Stay On Track With Your Goals
Get a PRINTER and print a copy of this worksheet to keep track of your calories during the week.
And don’t forget to sign and date it!
There are several ways for you to accomplish your weight loss goals. What matters most is that you choose one and STICK WITH IT.
So are you ready?
Let’s do this.
1. I will weigh myself every morning after I go to the bathroom and before I eat anything.
2. I will weigh myself only once a week, on the same day of the week, at the same time of day.
3. I will drink a big glass of water before I weigh myself so that I will be fully hydrated for an accurate weigh in.
4. I will weigh myself under the same conditions every day.
For instance: Naked, with underwear on, or in the nude; after I go to the bathroom and before I eat or drink anything. Yes No
5. I have a hard copy of the scale weight so that I will always know how much I weigh.
6. I will weigh myself at the same time every week, even if the week is not done yet.
7. I will put my current week and the date I’m weighing in for (dd/mm/yy) at the top of each weekly weigh-in.
8. I will write down my exercise for the day with any notes about how I’m feeling before and after doing the exercise.
9. I will weigh myself daily in order to make sure that I’m on track.
10. I will weigh myself in the morning after going to the bathroom and before I eat or drink anything. Yes No
Your Score: ________
Next, you’re going to need to record all of this information and put it somewhere safe. You can either do this by printing this worksheet and using it every week OR you can use an online tracking program (see recommendations below).
If you’d like to try out an online tracking program, simply click the button below and we’ll take you to our #1 recommendation.
Online Weight Loss Software
Next, we’re going to help you pick some simple exercises that you can do at home. You can pick and choose a few (or all!) of these that you think will work for you. If you make really good progress with these, then you can always add more to your routine later.
Some people prefer to go to a gym and work with a personal trainer. I recommend that you try to do it on your own at home for now so that if you have questions you can ask them here at Wonderhowto.
Some of these exercises you might know of and some of them might even already be part of your daily routine. If you already do a lot of these, then add some that you don’t do as much. The point is to change things up on your body so that it’s not in a rut and getting used to doing the same thing every single day.
Some of these exercises might not be safe for you (for instance, if you have a bad back, you probably should skip the sit-ups). Please use your best judgment and don’t hurt yourself!
.1 Jog in place
.3 Push-ups (or bench press if you have access to a gym)
.5 Dancing (this is a great way to burn calories if you have someplace to do it)
.6 Stairmaster/Stepmill (this machine is found in most well-equipped gyms. It’s a machine that simulates stair climbing)
.7 Swimming (this is an all around great exercise that works just about every muscle in your body, especially your core. If you have a local community pool, check to see if they have lap lanes as many of them do these days. If not, you can still swim but you’ll have to constantly swim in a circle to keep on your lap. It’s not as ideal but it still works great)
.10 Biking (this is one of the few exercises I don’t recommend for everyone. Please consult your doctor before doing any high-impact exercises if you have a medical condition that makes your doctor tell you not to do them)
.11 Yelling (loud chanting, singing, or yelling is a great and fun way to get your heart-rate up)
.12 Dancing (throwback to #4. Dancing is fun and a great way to burn calories)
.13 Weight Lifting (this works best if you’re going to the gym to do it because proper form is very important. If you don’t know what you’re doing, you can actually cause more harm to your body than good. There are plenty of online resources that can teach you proper weight-lifting techniques if you google)
.14 Using ankle weights (these are great if you want to improve your walking, jogging, running, or hiking. They add a tiny bit of extra weight to your feet and make a big difference in the results you get from the activity)
.15 Stretching (stretching gets a lot of hype as far as exercise goes but it’s actually very beneficial for your body and shouldn’t be overlooked. You should do a short stretching routine after you exercise, especially if you’re working your large muscle groups. Yoga is a great way to stretch and some people find that it helps them feel centered and relaxed. It’s a win-win)
.16 Walking up stairs (like normal walking, but you go up stairs instead of down. This works out your calves and butt a lot more than normal walking)
.17 Sleeping (not exactly what you’d expect, but important none-the-less. During your sleep you’re healing your body and preparing yourself for the day ahead. It’s very unhealthy to deprive yourself of sleep. Aim for at least 7-8 hours a night)
.18 Dancing (yes, this is a repeat of #4 but it bears repeating because it’s so important!)
As I mentioned before, you don’t need to do all of these every single day. Please use common sense and if anything starts to hurt, bruises, or gives you any other type of discomfort, stop doing it and see a doctor. You’ll plateau if you keep working the same muscles over and over again, which is why it’s important to mix up your routine every few weeks or so.
I also want to point out that there’s no reason why you can’t do other activities in addition to this routine. In fact, I highly encourage it! The more you can mix up your exercise and the more time you can spend being active, the better your results will be.
I hope this is helpful for everyone! If you have any questions or need some tips or suggestions for your own routine, please reply to this thread as I’ll be reading it regularly and can answer any questions that people have here.
Stay strong and keep moving forward!
Sources & references used in this article:
The Whole30: The 30-day Guide to Total Health and Food Freedom by M Hartwig, D Hartwig – 2015 – books.google.com
It starts with food: Discover the whole30 and change your life in unexpected ways by D Hartwig, M Hartwig – 2014 – books.google.com
The “Healthy Snack” That’s Harming Your Kids by USW Meats – discover.grasslandbeef.com
Low-Calorie Snacks by E Reorder, M Content, IS Nuts, M Nuts, M Nuts… – nuts.com
The effect of alcohol on cervical and ocular vestibular evoked myogenic potentials in healthy volunteers by SM Rosengren, KP Weber, SCA Hegemann… – Clinical …, 2014 – Elsevier
The Leaping Zucchini by M Pollan – leapingzucchini.wordpress.com