When it comes to intuitive eating, having variety and many options on hand in the way of food is key. For the intuitive eater, you never know what your body will be yearning for at a given moment. I always joke and say that intuitive eating can take you down some wild roads, and that’s nothing short of the truth. But I will say that when you truly step into intuitive eating and honour those unique desires from within, you will walk away from your food feeling incredibly satisfied. “It hits the spot” will soon become the biggest understatement and gone will be the days of finishing a snack or meal thinking “what’s next?” because you won’t be left feeling dissatisfied.

So you might be surprised to hear that as an Intuitive Eating Nutritionist, along with the dried fruits, nuts & seeds, hummus and homemade energy balls, I also keep foods like chips, chocolate and ice-cream on hand. I won’t elaborate on that too much in this post, as I discuss why it’s important to give yourself permission to enjoy all foods and what happens when we forbid ourselves from having foods like chips, chocolate and ice-cream in this post.

For the purpose of this post, I wanted to share various snack ideas to stock your fridge, cupboards and freezer with to support you on your intuitive eating journey. Sometimes it can be tricky to narrow down what exactly it is that you want and sometimes it’s a result of simply not knowing what options and combinations are possible. I’ve divided up this post into “sweet” and “savoury” snack ideas to make it easier for you to figure out what it is your palette and belly are yearning for.

Things To Remember When Snacking Intuitively

Listen To Your Hunger

Something you may want to consider when choosing a snack is to check in on your hunger signals to see how satiating of a snack you need. A common concern I receive is “I feel like I’m eating too much”. There are a few reasons why you might feel this, but I think a lot of it comes from the suggested serving size on packages.

Naturally, if our consumption exceeds the suggested serving size, we might feel like we overate – to which, I’ll throw it back to you and say, how the heck can writing on a package possibly know your needs better than you know them yourself?

Serving sizes are always going to be there, but it doesn’t mean that you need to abide by them. What I would recommend is to continue to listen to your body, your hunger cues, the signals it gives you and honour that. If this is something that you struggle with, my Intuitive Way For Eating program might be helpful for you.

Timing Does Not Matter

When you’re exiting diet culture, this can be a tough one to break. In diet culture land, there are a lot of rules, to say the least:

Don’t eat past 8pm
No snacking between meals
If you do snack, only high-protein and high-fat snacks are allowed

But in the intuitive eating world, your unique bio-individuality is celebrated, including the fact that your body does not operate based on any clock but it’s own. So while it may be difficult to stray from the rules that have been burned in your brain, remind yourself that you are allowed to eat when you wish. If you just had breakfast at 7am and are hungry again at 9am or 10am, you are allowed to eat.

Anything Goes / There Are No Rules!

Last night’s pasta? A bowl of cereal after dinner? Taking a piece of celery for a deep dive into a jar of nut butter? Anything goes! There are no rules on what a snack should consist of. In fact, let’s just commit to taking the word “should” out of your vocabulary from this point forward.

As former Fill Your Cup Podcast guest, Summer Innanen, says: “Stop ‘shoulding’ on yourself”.

So while I’m going to give you various snack ideas below, know that you are 1000% allowed and encouraged to branch outside of this. In fact, I want to see some of the most “wild” combinations you come up with. If you are playing around with this and exploring intuitive snacking, I’d love if you could take a picture of it on Instagram and tag me @rachelmmolenda!

Snack Ideas To Help You Eat Intuitively

Sweet Snack Ideas

Smoothies:

Cookies:

Muffins:

Energy Balls:

Toast with:

Cheese and apple or jam
Almond butter and honey drizzle

From The Cupboard:

Dried Fruit
Coconut Chips
Chocolate
Nut Butter
Sproos Collagen Bars

Fruit:

Apple (great with nut butter or cheese)
Pear
Grapes
Cantaloupe
Melon
Banana (great with nut butter and dark chocolate chips)

Misc:

Coconut Yogurt Parfait
Turmeric Latte (this would be super yummy with Sproos’ MCT Collagen Creamer!)
Iced Matcha Latte
Dark Chocolate Collagen Mousse (I used Sproos Collagen for this recipe)

Dark Chocolate Collagen Mousse Recipe

Serves: 2-3

Ingredients:

1 cup dates (honey or Medjool), soaked

1 cup canned coconut milk

¼ cup + 2 tbsp cacao powder

1 scoop Marine or Grass-Fed Sproos Collagen

1 tsp vanilla

Directions:

Place honey dates in a bowl and cover with hot water. Soak for 5 minutes then strain.
Add soaked dates, coconut milk, cacao powder, collagen and vanilla to a high-powered blender or food processor and pulse until smooth (30-60 seconds).
Chill in the fridge for 3 hours.
Enjoy as-is, or top with fresh berries, peanuts, nut butter drizzle or shredded coconut.

Savoury Snack Ideas

Muffins:

Savoury Frittata Muffins

Dip (with crackers, chips or veggies):

Toast with:

Hummus, Cucumber and Sea Salt (or Trader Joe’s Everything But The Bagel Seasoning)
Cheese, deli slices and cucumber
Smashed Avocado or Guacamole, Boiled Egg, Sea Salt

Vegetables:

Carrot Sticks (with Turmeric Hummus or Crackers)
Cucumber with Sea Salt and Pepper
Sliced Peppers
Cauliflower or Broccoli Florets

Misc:

Cheese and Crackers
- Note: If you are sensitive to dairy, I recommend trying goat or sheep-derived dairy as it tends to be easier to digest than cow-derived dairy. If you are still experiencing digestive upset, I would recommend a dairy-free cheese like this Herb & Garlic Cashew Nut Cheese
Boiled Eggs (with Sea Salt + Pepper or Trader Joe’s Everything But The Bagel Seasoning)

From The Cupboard:

Tortilla Chips
Roasted Green Peas
Crackers
Nuts & Seeds

I hope you’ve found this post to be helpful and if you end up making my NEW Chocolate Collagen Mousse recipe or have a fun intuitive snacking combination you want to show off, please post it and tag me @rachelmmolenda.

Happy intuitive snacking!

This post was created in partnership with Sproos. However, all opinions are always my own.