Whole30 Snacks
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Whole30 Snacks - Are they allowed? Budget-friendly and easy snack options

Are you on a Whole30 and wondering what the heck you can have for Whole30 Snacks? I’ve got you!

Are Snacks Allowed on Whole30?

Though Whole30 does encourage you to be more intentional with solid meals that hopefully satiate you between meals, snacks ARE allowed. This is not a diet; you get zero points for ignoring your hunger. Here is the official Whole30 stance on it from this Whole30 Rules vs. Recommendations blog

As we explain in detail in It Starts With Food, eating three meals daily with minimal snacking (except pre-and post-workout meals) helps keep your hormones in a healthy rhythm and teaches you to focus on eating mindfully. However, it’s okay if you have to eat between meals.  For folks who are used to eating six small meals, it might take some time to get used to eating just three big ones. For those who work really long days, you might find that four meals or three meals and a snack are in order. This recommendation goes right out the window for kids and pregnant/nursing mothers: snack away (just make sure you’re leaving about 3 hours between eating sessions and not grazing all day). Sometimes, for no apparent reason, you need something to get you through, and that’s okay, too.  The success of your Whole30 likely isn’t riding on whether or not you have a mini-meal a few afternoons.

Learning to build my meals around the Whole30 Meal Planning PDF with 1-2 palm-sized servings of protein, a plate FULL of veggies, and healthy fat ON my plate was one of the most foundational nutrition habits I’ve carried beyond my Whole30. Building my meals that way, especially with more veggies and plated fat, I wasn’t nearly as hungry between meals (i.e., I only needed snacks sometimes). But, sometimes meals aren’t as big as was needed, or meals end up later than intended due to life, or you might need a snack for a myriad of reasons.

But should I have a snack?

I appreciated the Whole30 question, “Would I eat chicken and broccoli right now?” In other words – if meat and veggies sound good, then I am truly hungry. If I only wanted something sweet like a Larabar or apples and almond butter, I wasn’t hungry – that was just a craving. Asking that question helped me ensure I wasn’t feeding my sugar dragon but was also not falling into the diet mentality that snacks were bad and going hungry was good. Here are some other ways I used to determine if I was hungry or if it was a craving:

Hunger vs. Craving - Ways to tell the difference!

Also, the Whole30 Meal Planning PDF states: If you need a snack between meals, make sure that the snack includes two of the three macronutrients (protein, carbs, and fat). I will list individual snack items on this blog, but I encourage you to mix and match them to get two of the three macronutrients. For example, a piece of fruit is delicious but doesn’t have the satiety-staying power that protein and fat do! Thinking of snacks more as a mini-meal will also help shift that mindset from “snacks are fun treats to kill time” to snacks are “a great way to make sure your body has the fuel it needs.”

Our favorite Whole30 snacks and where to find them:

Homemade Budget-friendly Whole30 Snack Recipes from my Blog:

Whole30 Veggie Queso Dip - Paleo, Gluten-free, dairy-free, Keto, EASY. Great travel or lunch box snack!

  • Chocolate Date Balls (yes, allowed similar to Lara Bars, but best as an emergency and travel food, not a Whole30 candy bar ; )

Whole30 Date Balls - Paleo, gluten-free, dairy-free. Easy and delicious!

Whole30 Snacks You Can Find at Most Stores:
  • Fresh fruit (did you know all fresh fruit is Whole30 compatible?!) and raw veggies. Pair one of these with a handful of nuts and two hard-boiled eggs, and you have a Whole30 snack you can find at most grocery stores (and often gas stations and airports, too) – wahoo!
  • Hard-Boiled Eggs
  • Raw nuts or roasted nuts (double-check they aren’t roasted in a non-compatible oil like peanut oil)

  • Guacamole

  • Salsa
  • Olives

Not at all stores, but relatively common:

  • Lara Bars (not all compatible, especially watch out for chocolate or peanut butter ingredients)

  • Almond butter – Double-check all ingredients are compatible

  • Unsweetened applesauce

  • Fruit cups in 100% juice

  • Fruit leathers (no sugar added)

  • LaCroix or other unsweetened sparkling water

  • Unsweetened coconut water

  • Lunch meat – Basic, but roll it up and pair it with a handful of nuts and some fruit. Easy! Compatible lunch meat can be hard to find; I find it most easily at Trader Joe’s and occasionally Walmart (pictured).

 

Other favorite Whole30 Snacks

  • Chomps – My all-time favorite go-to meat stick in my car for emergencies, take with me on every hike, and grab a quick mini-meal when I have a meeting through lunch. I love pairing them with a handful of salted almonds and a cutie orange. I try to find them for under $1.50 each. You can find them on Amazon, Thrive Market, at some Walmarts (in the jerky aisle), or Trader Joe’s (they sell them individually). My favorite flavor is classic beef (pictured), but my husband prefers jalapeno beef.

  • RxBars – I appreciate that these have protein, not just fruit + nuts. They are an easy, quick snack with all three macronutrients (they have protein in them, unlike Larabars). Remember, though, these can easily be used as a Whole30 candy bar – so make sure you aren’t grabbing them to feed your sugar dragon. I get them from Walmart, Target, or Trader Joe’s.

RXBAR Vanilla Almond 7.32oz/4ct - image 2 of 5

What are your go-to Whole30 snacks? Feel free to drop them in the comments below!

 

 

4 Comments

  1. I’m soooo excited to try the Avocado Wedges with Chipotle Sauce!

    Reply
    • Do it Carol – they are so dang good! ; )

      Reply
  2. Seaweed smoked salmon and avocado roll ups.

    Prosciutto wrapped pears.

    Reply
    • Those sound delicious! Thanks for the ideas!

      Reply

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