Our "Un-Snacking" Guide From Your Favorite Grocery Stores

One of the keys to being successful in your weight loss journey is being prepared. When hunger strikes, you want high protein, well-balanced food on hand to curb cravings and keep you on track. We understand that you may not always have the time to stop what you are doing to prepare a full meal. There are some great grab-and-go options available at local grocery stores that you can pick up on your regular grocery run that are good to have on hand.

We aren’t big advocates of “snacking” in general as most snacks tend to be unhealthy, and if you are constantly grazing, your calories can get out of control and you may not realize it. With that said, there are some healthy alternatives to traditional snacks that can keep you feeling satisfied. We put together a list of our “favorites” for your convenience.

Healthy Grocery Options

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What should I look for in a “snack”?

When looking for snacks, try to find items with:

• less than 6 grams of sugar,

• 10-20 grams of protein

• high in fiber

• low in calories (100-200 calories).

Pick items from the list below and pair them with a protein so that there always is a protein included in your snack. For example, add a turkey Chomp stick with half a serving of dried mango for a complete snack.

Healthy foods at Trader Joe’s:

• Mango strips or bag of dried mango (no sugar added)

• Packet of olives

• Chomps Jerky

• Pre-made salads

• Low-calorie dressings: spicy cashew butter; green goddess

• Pepperoni and cheese packs

• Frozen cauliflower rice

• Pre-cooked chicken (lemon and balsamic vinegar)

• Cauliflower crisps

• Egg wraps

• Everything but the bagel smoked salmon

Whole Foods:

• Quinn PB pretzels

• Lesser Evil popcorn

• Lesser Evil paleo puffs

• Siete dairy-free queso

• BEAR fruit rolls

• RX bars

• Sambazon acai unsweetened packs (Frozen)

• Siete tortilla chips

• Brad’s kale chips

• Evolved keto cups

• Louisville vegan jerky

• Perky jerky

• EPIC bars

• Primal Kitchen bars

Kroger:

• No Cow protein bars

• Hu grain-free crackers

• TruFru chocolate frozen fruit

• Fruit and vegetable trays

• Blue Diamond Lightly salted almonds

• Quaker rice crisps

• That’s it fruit bars

• Cracker Barrel cheese cubes

• Simple Truth Plant-based dips for vegetables

• Beyond Meat jerky

• Tofurky deli slices

• Country Archer grass-fed beef jerky

Publix:

• Greenwise frozen turkey meatballs

• Greenwise quinoa and kale (steam in bag)

• Part-skim mozzarella cheese sticks

• GoGo Squeez applesauce pouches

• CrunchMaster bistro crisps

• Applegate roasted turkey breast slices

• Aidell’s chicken and apple sausage

• Icelandic Provisions vanilla skyr greek yogurt

• Purely Elizabeth granola

• Fairlife protein shakes

• Mini RX bars

• Orgain plant-based shake

• Gardein plant-based chick’n strips

Depending on your individual goals, items in this list and serving sizes may need to be modified. This list does not apply if you have recently undergone weight loss surgery. Make sure to work closely with your dietician to establish and follow your personalized plan.

As a reminder:

• Keep snacks to a minimum

• Drink at least 64 ounces of water per day

• Hit your protein goals each day

• Stop eating BEFORE you feel full

And as always, your dietician is here to help!

At Nashville Weight Loss Solutions, we offer STAR Coaching (Start Transforming and Achieve Results). STAR Coaching is the nutritional education and accountability component of our Medical Weight Loss Program.

If you're confused by all the conflicting information from various fad diets, if you need accountability to ensure you’re eating the right foods for you, or if you find you need occasional encouragement to continue your transformation, then let STAR Coaching could be a good fit for you.

Katie Wells, RD, LD manages are STAR Coaching program. Katie has been with Nashville Weight Loss Solutions since the spring of 2019. She graduated from the University of Georgia with a Bachelor of Science in Psychology and then received her Certificate in Dietetics from Lipscomb University. She also completed a Dietetic Internship with Lipscomb University. Emily finds that her psychology background combined with her expertise in nutrition makes her an excellent healthy lifestyle coach. She loves watching her patients transform and achieve the results they desire. Emily grew up in Nashville, and she and her fiance find that Music City is the ideal setting to satisfy their love of music and food.

Request an appointment with Emily here