Pealightful Plans: Snacks and Treats
This is the second post in a vegan meal planning series. You can see the first post about breakfast options here. For background explanations and links to the other posts in the series, you can read here.
One of the problems with the popular weight loss method of six small meals a day, is that it can seem like you are constantly eating. Not that that’s a bad thing in my book. But since Pea Pal is trying to lose weight, I’ve suggested a novel idea, “Don’t eat a snack unless you are hungry.”
As for what to snack on, I gave him many plant-based, satisfying ideas, some salty, some savory, some crunchy, some creamy and even some special treats. He’s going to refer to this list when the urge to snack hits. And when forming your own vegan meal plan, you can too.
- 1 piece/serving of fresh fruit: apples, bananas, grapes, oranges, pears, etc.
- Vegetables: carrot sticks/baby carrots, snap peas, broccoli, celery sticks, cherry tomatoes, cucumbers, etc.
Can dip in 2 T. light dressing , hummus, mustard, salsa or guacamole
Some store-bought dressings that are vegan and lower calorie/low-fat are:
Newman’s Own Light Balsamic Vinaigrette or Light Sesame Ginger Dressing AND
Annie’s Naturals Lite Gingerly Vinaigrette, Lite Raspberry Vinaigrette, Fat Free Raspberry Balsamic Vinaigrette, Lite Herb Balsamic or Fat Free Mango Vinaigrette
Or you can make your own recipeas like Sesame Tahini Dressing, Domestic Goddess Dressing or Chipotle Zucchini Hummus
- 1 serving whole grain crackers (i.e. Wasa crackers or Kashi 7 grain) + 1 T. nut butter and/or all-fruit preserves (i.e. Smucker’s All Fruit)
- 1 slice of whole grain bread + 1 T. nut butter and 1 T. all-fruit preserves
- 1.5 ounces nuts & dried fruits only trail mix (i.e. Trader Joe’s Trek Mix)
- Air popped popcorn w/salt, cinnamon or chili powder (no butter)
- Can make in microwave by placing ¼ c. of kernels in a paper bag, folding end of bag over tightly and microwaving for 2-3 minutes, listening for popping to stop
- 1 serving whole grain pretzels (i.e. Snyders of Hanover) + mustard
- 1 fruit leather + 1/4 c. almonds or other dry-roasted or raw nuts
- 1 Larabar (any flavor) or Chocolate Chip Cookie Dough Ball Light
- Smoothie (see the Breakfast options page for varieties to make or order at Jamba Juice)
- 1 So Delicious or Tofutti mini ice cream sandwich
- 2-3 squares dark chocolate (75% cacoa or higher)
- 1 soy latte from Starbucks (sweeten with stevia)
- Banana soft-serve (original or eggnog varieties) or pineapple whip
- Chocolate-covered bananas (1/2 a banana made with dark chocolate)
I’ve explained to Pea Pal, when you eat a plant-based diet, your body burns through the highly nutritious fuel fast, so he should feel free to grab one of these snacks once or even three times a day. They are allotted for in his meal plan, and snacks are most certainly in mine too.
Oh my goodness that pineapple whip looks amazing. Must try that soon! LOVE fruits and nuts as snackts!!
It’s totally snack time. mmmmmm Great ideas!
Some really good snack ideas, now I want a snack!
This is a great list. Your friend is really lucky to have you doing this for him. Thanks for sharing the plan with everyone!
I can tell I am going to love this series! I’m a vegetarian looking to have more vegan days…and losing a little weight wouldn’t hurt either. Thanks for the good ideas!
You are very welcome.
These are all fabulous snack options! I need to find my favorite ginger dressing now that you reminded me! =)
and possibly some string cheese =)
xoXOxo
jenn
I’m going to ignore that string cheese part…
This is the perfect guide for anyone trying to lose weight! These snack ideas are great, and perfectly balanced. Thanks Mama Pea!
I’ve never tried chili powder on air popped popcorn. I’ll have to give it a whirl sometime. I love spicy!
Snack time is one of my favorite times of every day! I love getting creative in healthy delicious snacks, and this list is mahhhvelous!
What a brilliant list! Some of your options aren’t available to me here in Australia, but thankfully the home-made recipes make up for it
Off to explore the pineapply whip now, as I’ve had a whole pineapple in the fridge for over a week (whoops!)
You’ll need to freeze it first, but it will be delicious!
I have been visiting your website for over months now. Although I am not a vegan or vegetarian, I browsing the web for veg recipes. I am a Nutrition Graduate student at UT at Austin, so I love studying food and its benefits. I really liked the new additions to your blog, and I cannot wait for your book to be published! Thanks for sharing your recipes and meal ideas.
I love pretzels and mustard! Pretty much all of those listed above are my go-to snacks.
I’ve been missing popcorn in my vegan diet for a year now. Thank you for teaching me. It’s so simple I feel dumb not thinking of it before.
Don’t feel dumb. If you like nutritional yeast, it’s also a delicious popcorn topping!
My favorite snack is an apple. Try one, Pea Pal! Sprinkle some cinnamon and almond butter on it.
Amen! I love apple slices with cinnamon.
I made your zucchini hummus yesterday and i am in LURVE!! It went great on my tomato and spinach panini lunch yesterday and my quinoa bowl today! Thanks so much for the recipe!
Yay! I love it too…so versatile!
Thanks for taking the time to share these meal plans. It is really good to see what a balanced vegan diet looks like, especially for weight loss. I love that you told Pea Pal to have a snack only if he is hungry – all too often, weight loss plans ignore the whole hunger/satiety aspect which is so important! It is all too easy to get caught up in tracking calories or fat grams or what have you, and ignore that amazing internal regulatory mechanism that we were all born with!
Re. apples with cinnamon – this is also a great way to pack apples in kids’ lunches when they are school-aged. I slice up an apple, sprinkle on some cinnamon and a tiny bit of unrefined sugar (like 1/2 tsp at most) and a few drops of lemon juice, put in a container with a lid and shake until coated. This keeps them fresh until lunch time and the cinnamon disguises any browning that may happen.
Thanks for the apple idea, I may try this on the plane tomorrow!
Yum! These look delicious.
Oh yum! My kids (and I!) will love that banana softserve. I like to put a splash of braggs liquid aminos and nutritional yeast on my popcorn. The kids are always begging me for that “cheesey popcorn”!
Have to be careful snacking on carrots – i turned orange from eating too many during my last semester. i think sometimes a glass of water is better than a snack too; i think a lot of people forget to drink water during the day. i certainly do.
(And in response to Rebekah’s apple idea: i do that too! But sometimes i melt a little bit of PB and mix it through cubed apple with cinnamon and lemon, just to sate those PB cravings. i’m undecided if i like it better with pears or apples – both are pretty wonderful).
I’ve been eating vegan for a week- not trying to loose weight, just to feel better. I did notice I’m hungry often! Snacks are a necessary part of my day. Thanks for validating that!
I’m so glad I found your blog (through Rachel at Grown Up Rachel)! I don’t know many vegans or vegan blogs so it’s so nice to have found you/your site. I will definitely be staying tuned!
Glad you found me too! Thanks for reading.
I’m on board! I’ve been ‘flirting’ with Veganism lately and I’m looking to lose these last few lingering pounds. I’m a lacto ovo, hopefully I’ll be a convert
You can do it! Email me if you need support!
Thanks Mama Pea!
Mama Pea, I’m late to the party, but I just want to wax prolific about the pineapple whip! I made it (for one) last night w/ 1/3 c. almond milk and 1/2 tsp of xantham gum only, and a little stevia. *swoon* Coconut on top and I was in heaven.
I’m not a vegan, or even a vegetarian, but I so appreciate your thoughtful commentary on meatless meals (which I do have more times than I think) and have started to make much more informed choices with regard to our meat consumption; and have been a member of an organic CSA for a while now.
So, thanks for the good information you provide!!
You are welcome! I am so glad you are enjoying the recipes and are open-minded and thoughtful about a veg lifestyle!
Air-popped popcorn is delicious with extra-virgin olive oil drizzled on it, and some Real Salt sprinkled on… Mmmmm…