Hello! It’s been a very long while since I posted here. A month actually! I feel like I’ve had thoughts swirling around, but I’m struggling to organize them and get them written down. I feel like I’m in a creative fog with no mojo to work or produce content. I have been reading and researching a lot on various topics…but then sharing that new knowledge in written format? Nada. I’m lacking vision for the blog & business and if I’m totally honest, I just don’t feel excited about it like I once did.
I took almost a week off social media last week, and while I’m feeling rejuvenated and a bit more inspired, I still feel very different about work than I did 9 months ago before motherhood profoundly shifted my priorities in the best way possible. This has nothing to do with you as a reader – I am SO thankful for you. Please hear that. I’m just in a weird place with navigating the confusing and conflicting intersection of career + motherhood.
I’ve had a draft for a post on birth control going for a few weeks now, but I need some more time to collect my thoughts on that one, so today I’m sharing a lighter topic – intuitive eating snacking!
I’m a snacker. I find most people feel best when they do snack. Over my 7 years working with clients as an RD, I’ve come across a small handful of people who feel best with three bigger meals and no snacks. But for most, ~2 to 5 snacks a day work well. If you feel hungrier for more than 5 snacks, that is okay and normal. There is nothing wrong with you. But I would encourage you to look at your meals and experiment to see if making them more satiating (which typically means adding in carbs and fats) would help hold you over longer in between meals.
Then take a look at your snacks. Do they include at least two macronutrients – carb, fat, and/or protein? I think it’s a reasonable expectation for meals to hold you over for 3-4 hours, while snacks should hold you for about 1.5-2ish hours. If it will be longer than 2 hours until you eat a meal, ramp up your snack so it’s more like a mini meal. If you’re hungry, but going to be eating within the hour…a smaller snack to tide over hunger but not kill your appetite can be a great option.
Ok, to the actual snacks I’ve been digging lately:
Packaged bars work for me when I’m traveling or on the go, but I don’t find them that satisfying. But sweet stuff I bake at home…I find those kinds of snacks super satisfying. Since I’ve learned that, at the beginning of the week I try to whip up a couple baked goods/snacks that don’t take much time.
One of my go to recipes is this chunky coconut granola. I leave out the dried fruit and usually just use all slivered almonds since I rarely have walnuts or pecans on hand. It takes all of 5 minutes to throw together. And store bought just can’t hold a candle to this stuff.
Last week I made the granola + these oatmeal raisin cookies. I added in ~1/4 cup of ground flax and a hefty spoonful of chia seeds instead of the coconut because 1) I ran out of coconut making the granola and 2) I wanted a snack that was full of ingredients that help with milk supply. If you’re not breastfeeding, still make the cookies. Nick eats them all the time because they taste like delicious oatmeal raisin cookies. And for those of you needing a dairy free recipe, these are df. I’m hoping to start incorporating butter in the next few months again if Cal tolerates and will be so excited when butter is back in my life.
Current favorite store bought snacks:
In the morning I crave sweet snacks and in the afternoon I tend to go for savory. These chickpea puff things were on sale so I picked up a bag to try them out and I’m into them. BarkThins…you can’t go wrong. This is my favorite flavor.
And lastly, I made some hard boiled eggs using this fool proof method for the perfect egg because I found myself really hungry one afternoon and knew I needed a snack with a good dose of protein, but didn’t have anything on hand so then I ate 4 of the above cookies and ended up with a bellyache. Live and learn. So I decided I needed to find some quick protein snack options. Given Cal’s dairy allergy, my go-to options of greek yogurt and cottage cheese were out. I’m making hard boiled eggs a weekly snack staple now.
That’s what I’m noshing in the snack department lately. I also wanted to share this peanut baked tempeh recipe I made for lunches this week because it is fabulous. I haven’t bought tempeh since like 2011, but I needed a creative meal idea to spice things up and found this recipe. We’re eating it with roasted sweet potatoes and broccoli and it’s putting a little pep into lunch again. So good.
For dinner this week I made spaghetti and I forget how super delicious and quick & easy good old classic spaghetti is. I sauteéd up mushrooms, then browned up a pound of ground beef, added in two cans of pasta sauce with a teaspoon or so of oregano, garlic powder and crushed red pepper + a heaping tablespoon of brown sugar. Stirred that all up and let it simmer for a few minutes. We ate the spaghetti with garlic bread + spinach salad. And I topped everything with this super tasty vegan parmesean. And a slash of pinot noir for good measure.
Share your favorite snacks in the comments! I’m always looking to mix up my snack game.
![Behind the Scenes of Intuitive Eating [A Day of Eats]](https://www.thereallife-rd.com/wp-content/uploads/2018/09/41061084_274638653368439_758303487158124544_n-150x150.jpg)
If I need something a bit more after lunch, I’ve been grabbing a handful of almonds and some chocolate chips. The combination is satisfying and easy.
simple and tasty – I like that!
I love making homemade granola bars (maple syrup, Pb, oats, chia) and topping them with PB! I usually don’t eat a batch fast enough so I put them in the freezer and they taste great frozen too!
Thank you for what you do Robyn. Your posts have been so helpful to me the past 3 years. The Lord used you to help me find freedom with food.
those sound simple and delicious! I’m so glad the Lord has used my messy words to encourage you <3 Totally humbling
Recently, I’ve had this craving for peanut butter power balls, so I eat those for snack almost every day. They are filling and satisfying (chocolate and peanut butter!). I also try to have veggies and hummus, and crackers and good quality cheese on hand to eat as snacks. And for the last two weeks I’ve been eating a little snack bowl of Grape Nuts and pecans at night I’ve I’m hungry. <3
pb and chocolate…can never go wrong 🙂
Sally’s Baking Addiction zucchini bread! On repeat. Hard boiled eggs. PB oatmeal chocolate chunk energy bites. Milk and cereal.
LOVE SBA! I’ll check that one out
I just discovered Hippeas and they’re so tasty! I have IBS, so I have to watch my portions with them because too many beans make my tummy uncomfortable. The cheese ones are delicious, though! Lately, I am loving an afternoon snack of apple slices + PB or trail mix (Trader Joe’s rainbow end to be specific!). In the morning, I’ve been enjoying tea + dark chocolate or blueberries and cashews. Last week I had a few amazing nectarines, though! Checking out that granola now, Minimalist Baker is one of my fave bloggers! 10/10 recommend her PB&J bites- I keep them in the freezer and grab them as needed.
I’ll have to check out her pb& j bites!
My staple is always gobs of pb on a bagel. It never gets old and I always feel satisfied after. Others lately have been banana smoothies, blueberry muffins, pumpkin bread, and homemade apple sauce with cinnamon. Nothing says autumn more to me than homemade apple sauce and pumpkin bread.
pb on a bagel for a snack…we are friends
Love hard boiled eggs with TJ’s everything but the bagel seasoning!!
I need to try that!
I’ve been loving rice/semolina pudding lately, fresh fruits, toast with jam & nut butter, oat milk lattes, fresh buns from the bakery, yoghurts (especially coffee or vanilla), Kind bars for on-the-go, and my favorite, greek yoghurt mixed with raw cacao powder and date syrup drizzled on top! Thanks for the post it was so helpful as always <3
oat milk lattes!! the flavor and creaminess of oat milk is ON POINT in a latte
I love love love hard boiled eggs! Also a giant spoonful of peanut butter in a mug is never a bad idea.
never ever a bad idea
I love this so much, Robyn! I’ve been needing some more snack ideas lately so I was so excited to see this post! Lately, I haven’t had the ability to use my kitchen so I’ve been relying on minimal cooking for snacks so that’s looked on crackers and veggies with hummus and toast with nut butter as well as Rx bars, go macro bars, and perfect bars! Once I have a kitchen again I cannot wait to bake something delicious and more satisfying!
I hope your kitchen comes back to you soon!
Thanks for this post, Robyn. I love the work you do; it is so helpful to me and so many others. I hope you find a place of joy somewhere at the intersection of work and motherhood!
Hm, my snack game has been dragging a bit lately and nothing has been sounding good, so this post gave me some nice inspiration. I find that fruit and homemade sourdough crackers tasty and satisfying, sometimes with cheese if I feel like some extra protein to keep me fuller for longer. I also love making a batch of nutella-stuffed banana muffins and keeping them in the freezer. The volcano of molten nutella when you nuke them is so good! ^_^
I’m keen to try that tempeh recipe! I’ve never had tempeh before but now I’m curious!
Thank you for your sweet words, Rachel <3 I'm so glad you enjoy the content.
NUTELLA STUFFED BANANA MUFFINS....want to share that recipe? 🙂
Haha, sure! I didn’t find it online though, so I’ll have to type it out:
Ingredients
1 cup mashed banana
2 tbsp milk (dairy free alternatives work fine)
2 tsp apple cider vinegar
1 1/2 tsp vanilla extract
3 tbsp olive or melted coconut oil (30g)
1 cup plain flour
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp baking powder
1/3 cup sugar
10-20 tsp Nutella
Whisk together wet ingredients, add dry ingredients and stir until just combined. Line 6-8 holes of a muffin tin with cases (I use silicon ones). Put a little batter in the bottom of each muffin case, top each with a tsp or two of nutella, then cover with remaining batter. Bake at 350F (180C) for about 18-20 minutes.
As I said, I freeze them and microwave for about 20 seconds from frozen. The melted nutella explosion is out of this world! Hope you enjoy them as much as I do!
Thank you!!!
Love a good snack! I eat lots of dates with sunflower seed butter or peanut butter, a classic combo I know you enjoy as well. These are my go-to DF chocolate chip cookies though…they’re so so good, especially with the sea salt sprinkle.
https://www.ambitiouskitchen.com/salted-oatmeal-chocolate-chunk-cookies/?fbclid=IwAR3kXc23ii1Dan–hI3xA6EhP6mrvmmthINAzEUnO3QvkhySCQy8fveMXHA
I’ll have to save this recipe!
This is a really good and easy recipe if you want to experiment with hard boiled eggs! https://food52.com/recipes/35930-momofuku-s-soy-sauce-eggs
Thanks for sharing!
Love this. Also I love homemade granola bars so much! 🙂 And I love what you said about homemade baked goodies. Those are probably one of the most satisfying snacks especially with nut butter on top. One of the packaged bars I’ve found is pretty satisfying is a small company in South Carolina, I think, called Small Seed Bar. I think you might love them?
Any tips on the oatmeal cookie recipe- I want to try it but I’m not sure I need a full recipe but 1 egg makes it hard to split. Do you recommend freeing half the dough, or half the baked cookies??
I’d freeze half the dough for later! never can have enough frozen cookie dough imo 🙂
Oh I’m so happy you have a new post up 🙂 I’ve been away volunteering without internet coverage and love finding your wonderful meal and snack ideas! I’m with you on the homemade treats 🙂 So satisfying. I’ve been making old school chic chip cookies and darn they have been hitting the spot. Also loving banana splits, just a banana topped with vanilla ice cream and a little chocolate sauce- sometimes with nuts or some more fruit- even a bit of real cream if I’m feeling it 🙂 Lots of love to you Robyn xo
All of these suggestions look delicious! I am breastfeeding and my six week old son tends to get very gassy, so I figured I should avoid broccoli, garlic, etc. Were you also careful with ingredients, other than dairy that was a known allergen, during the first few months of breastfeeding ? I have heard the older a baby gets the more their belly can tolerate. I feel like my diet is very protein and carb heavy right now, and boring, due to being nervous about a lot of fruits and veggies that are reported to cause gas for sensitive babies.
I didn’t avoid anything in particular except super, super spicy. It helped to rub upward on his belly and gently push his knees up like a frog over and over several times if he was gassy after eating. Not sure if that will be helpful?? If food stuff isn’t making a significant difference, I wouldn’t eliminate but talk to a lactation consultant and your pediatrician of course! Wishing you the best mama! xx
The Real Life Rd is literally the BEST weight loss community anywhere. I read it everyday, and I’m also so grateful I found https://cutit.org/LoseYourFatWeightNow , it helped me not only lose weight but keep it off, hope it helps some others!
I absolutely love this because I’m a terrible snack eater at work, I’m sure some can relate. Real life RD is literally the best weight loss community and blog anywhere. I read it everyday, and I’m also so grateful that I found http://bit.do/LoseStubbornBellyFat these both not only helped me lose weight but keep it off! Hope it helps some others! 🙂