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Perfect Meal Plans - Fat Burning Snacks

[ 1 ]

Copyright 2014, Primal Health, LP

14 Paleo Fat Burning Snacks

When following the Paleo-style diet, you might find it difficult to come up with snacks that won't send your carb intake soaring.

Obviously the unhealthy standbys such as potato chips, cookies, and candy are out. But no worries, there are a ton of options that will not only be convenient, but they'll also taste great, and help you burn fat in the process!

When choosing a healthy snack, it's best to pick foods that contain protein, some "good fat", and that are low in carbs and sugars, particularly if your goal is to lose weight.

We've included below a list of some of the most popular Paleo-friendly snacks, as well as a few "bonus" recipes that you're sure to love!

Here is a list of the Top 14 Paleo-friendly Snacks (in no particular order):

Nuts, macadamia, walnuts, almonds

Not only are nuts a handy snack to have on hand, they are also protein packed, which is perfect for helping you to feel full and avoid cravings later. Avoid the deception of peanuts, however, they're actually considered legumes.

Serving size: (handful; ~1 oz. or ~ 35 g) Carbs: 8g - Total Fat: 17g - Protein: 7g - Total Calories: 200

Hard Boiled Eggs

Eggs have a lot to offer for any meal, including a healthy snack. Also packed with protein, eggs are quick and easy to prepare and enjoy on the go.

Cooking Tips: For shells that don't crack and are easy to peel, completely cover eggs with cold water, add ~1 tsp salt and bring to boil for ~2 minutes. Then remove from heat, cover and let sit for ~15 minutes. Carefully remove from pan with slotted spoon, add to bowl of cold water or place in the refrigerator to enjoy later. Peel and eat. :) Serving size: (1 large egg ~50g) Carbs: 0.6g - Total Fat: 5.3g - Protein: 6.3g - Total Calories: 78

Perfect Meal Plans - Fat Burning Snacks

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Copyright 2014, Primal Health, LP

Raw Veggies, Broccoli and cauliflower/

It's hard to go wrong with veggies. As great sources of Vitamins C and K, both broccoli and cauliflower contain sulfur compounds called glucosinolates, which are only found in cruciferous veggies. Research studies have shown that vegetables rich in glucosinolate could play a part in preventing cancer.

Just chop raw broccoli and cauliflower and store in single serve reusable container or storage bag and place in the refrigerator for an instant healthy snack anytime.

Serving size: (1 cup raw broccoli ~88 g) Carbs: 5.8g Total Fat: 0.3g Protein: 2.5g Total Calories: 30

Tuna

As a great protein-rich source of essential vitamins, minerals, and Omega-3 fatty acids, tuna has many health benefits to offer. There are many varieties of tuna available, such as solid white (albacore; white, mild tasting), chunk light (skipjack or yellowfin; darker, more flavorful). Tuna also comes packed in water (watch for added broth which contains extra sodium), packed in oil (adds moisture and flavor, but also fat and calories), or packed in its own juices (harder to find and more expensive, but it has greater health benefits). Most varieties are conveniently available in pop-top cans, as well as single serve packets.

Serving size [Chunk Light Tuna in flavor fresh pouch, packed in water]: (1 pouch; ~85 g) Carbs: 1.1g - Total Fat: 0.6g - Protein: 20.7g - Total Calories: 92

Roasted Pumpkin Seeds

Roasted pumpkin seeds are an excellent snack when you're looking for a little bit of a salty crunch. Due to its diverse content which includes each of the 5 forms of Vitamin E, in addition to many other nutrients, pumpkin seeds are a great source of protein and antioxidants. Roasted pumpkin seeds can be purchased in packages, and often in bulk at many health food stores, but DIY pumpkin seeds is a fun way to prepare a healthy snack, as well.

Recommended preparation: Be sure to rinse and then dry the pumpkin seeds on a tea towel. Place on a baking sheet, drizzle with ~1 Tbsp of coconut oil, and season with a dash of pink sea salt or cinnamon, and then spread them out thinly around the baking sheet. Roast in preheated 350 F oven for 10 minutes. Carefully remove and stir the seeds, and roast for an additional 8-10 minutes.

Perfect Meal Plans - Fat Burning Snacks

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Copyright 2014, Primal Health, LP

Be careful to avoid burning the inner seeds (which should be lightly golden, not brown) by testing for bitable crispness during the last 5 minutes of roasting.

Serving size: (1 handful; ~1 oz or ~35 g) Carbs: 18g - Total Fat: 6.6g - Protein: 6.3g - Total Calories: 151

Grain-Free Paleo Bread

Yes, you read that correctly. This simple to make recipe is so delicious and nutritious! This recipe can be modified to be sweet or savory using a variety of seasonings/spices and Paleo approved ingredients. And it can be used for breads, muffins, tortillas, or other baked products, as well (those oven temps and times will vary). Paleo Sweet Bread with real butter, cinnamon and stevia (This one is our favorite!)

Ingredients: 1 1/3 cup flaxseed or chia seed meal 2/3 cup almond or coconut flour 1/4 cup chopped walnuts (optional) 3 tsp baking powder 4 eggs 3 tbsp olive or coconut oil

Directions: Mix all dry ingredients in a bowl. In a separate bowl, gently mix eggs and oil, and then add mixture to the dry ingredients. Add just a splash of water to achieve a wet consistency. Bake in a 350 F preheated oven for ~30 minutes. For a yummy cinnamon spread, add 1 tsp. cinnamon and ? tsp. Stevia to 1 tbsp. of real butter. Stir together and spread on a slice of warm Paleo bread.

1 loaf yields ~15 slices Serving size: (1 slice) Carbs: 6.2g -Total Fat: 12g - Protein: 5.4g - Total Calories: 148

Almond Butter Paleo Bread

This grain-free bread recipe is very versatile. It can be baked and eaten "as is" for sandwiches, or get creative with additional seasonings, sweet or savory. Spread a slice with Paleo Coconut Butter for a quick and easy snack.

Perfect Meal Plans - Fat Burning Snacks

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Copyright 2014, Primal Health, LP

Ingredients: 4 large eggs 1 1/2 cups almond butter 1 1/2 tablespoons lemon juice 3/4 teaspoon of baking soda

Directions: Preheat oven to 350 F. Combine ingredients in a large bowl, mix until smooth (~1 minute) and bake in loaf pan for ~22-25 minutes for 8.5" x 4.5" loaf pan, or ~30-45 minutes for 9" x 5" loaf pan. Insert toothpick in center of bread, when it comes out clean, it's done. (*Times can vary based on oven temperatures.)

1 loaf yields ~15 slices Serving size: (1 slice) Carbs: 5g - Total Fat: 16g - Protein: 5g - Total Calories: 177

Ingredients: 1 cup coconut; shredded or flaked, unsweetened 2-3 Tbsp melted coconut oil; organic, virgin (not refined) 1/4 tsp vanilla extract; pure (optional)

Directions: Place coconut in blender or food processor and pulse. Coconut will be of a powdery consistency initially. Once it reaches a smooth, creamy consistency and starts to thicken, add 2-3 Tbsp of coconut oil and continue blending until oil is incorporated. (Optional: Stir in vanilla by hand.) Final product should compare to the consistency of almond butter. Can be stored in a reusable container, in or out of the refrigerator.

Serving size: (1 Tbsp.) Carbs: 1g Total - Fat: 4g - Protein: 0g - Total Calories: 37

Avocado Slices

"Good fat", fiber, and vitamin B, E and K are great reasons to include avocados in your healthy diet. Slightly firm, yet creamy, avocados are a quick and easy snack. Just slice them up and enjoy. Avocado Tips: Carefully slice the avocado in half, lengthwise, and then twist apart.

Perfect Meal Plans - Fat Burning Snacks

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Copyright 2014, Primal Health, LP

Remove the seed with a spoon, and cut avocado into slices, then peel away the skin before consuming.

Serving size: (1 cup sliced) Carbs: 12.45 g - Total Fat: 21.4 g - Protein: 2.92 g - Total Calories: 234

Bacon Mix

Nothing fancy here. Just bacon. It's loaded with protein, and has ZERO carbs. Choose a good low-sodium version. Cook bacon, drain on paper towel to remove excess fat. Cut into pieces and store in a reusable container. Grab a handful when you need a quick snack.

Serving size: (2 slices; low sodium) Carbs: 0g - Total Fat: 18g - Protein: 12 g - Total Calories: 210

Chicken Drumstick

Chicken is another good source of protein with zero carbs. Drumsticks also offer a good bit of Vitamin B-6, and are an excellent source of potassium, as well. They're just the right size for snacking, and are great served hot or cold.

Serving size: (1 drumstick; roasted, w/skin) Carbs: 0g - Total Fat: 10g - Protein: 24g - Total Calories: 195

Coconut Milk Kefir

Coconut milk is always a healthy alternative to dairy. Coconut kefir can be purchased as a dairy free, soy-free, and certified gluten-free "drinkable yogurt". Like yogurt, it contains a variety of beneficial bacteria for your digestive system.

Serving size: [Strawberry Cultured Coconut Milk Beverage] 1 cup (240 mL) Carbs: 15g - Total Fat: 5g - Protein: 0g - Total Calories: 100

Paleo Smoothies

Smoothies are always a versatile option for a quick and easy snack. However, it's important to keep in mind that even fruit contains natural sugar, so choose your fruits carefully. Fruits such as bananas, blueberries, cherries, and mangos tend to be higher in carbs than other fruits such as kiwi, pineapple, raspberries and strawberries. For the most benefit, start with some dark leafy greens, such as spinach or kale, which are packed with great nutrients. Then toss in a bit of avocado, or frozen berries, a splash of coconut milk in your

Perfect Meal Plans - Fat Burning Snacks

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blender and whip yourself up a healthy snack in a glass. Tip: add in a couple of eggs for some extra protein.

Mock Margarita Smoothie Ingredients: 1 Tbsp. fresh lime juice 4 strawberries (if using frozen, add less ice) 3/4 cup coconut or almond milk 5 or 6 ice cubes

Serving size: (~1 ? cups or 13 oz.) Carbs: 11g - Total Fat: 0g - Protein: 1g - Total Calories: 19

Sweet Green Smoothie Ingredients: 1/4 cup baby spinach or kale 1/4 cup diced honeydew melon 1/4 cup frozen, diced kiwi fruit 1 teaspoon lemon juice 1 packet (tsp.) natural Stevia Splash of coconut or almond milk (optional) 3 or 4 ice cubes

Serving size: 1 cup or 8 oz. Carbs: 17g - Total Fat: 0g - Protein: 2g - Total Calories: 62

Celery and Almond Butter

Celery is a great potassium source, and offers a host of antioxidant and antiinflammatory benefits. Just add some protein-rich almond butter, and you've got a quick and easy, smooth and crunchy snack.

Serving size: 1 medium stalk celery Carbs: 1g - Total Fat: 0g - Protein: 0g - Total Calories: 6

Serving size: 1 tablespoon almond butter Carbs: 2.8g - Total Fat: 9g - Protein: 3.4g - Total Calories: 102

Perfect Meal Plans - Fat Burning Snacks

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Copyright 2014, Primal Health, LP

Coconut Chocolate Mousse Paleo Style

If you're a chocolate lover (and you like coconut), then you've gotta give this one a try. Thick and creamy coconut cream is a great source of "good fat", and is also filling (which helps fight those cravings!). For this recipe, you can make your own, or purchase coconut cream, however check the label, as some brands contain added sugars.

Ingredients: 14-oz can coconut cream (not concentrate); unsweetened 1/4 cup coconut sugar syrup (recipe included below) 1/4 cup plus 2 Tbsp. cocoa powder 1/3 cup water 2 teaspoons gelatin; powdered, unsweetened 1-teaspoon vanilla extract (pure)

Directions: Add water to a small saucepan and sprinkle gelatin evenly across the top. Heat over medium-low heat, without stirring, until gelatin dissolves. To a blender, add the gelatin mixture, coconut cream, cocoa powder, coconut sugar syrup, and vanilla. Blend until smooth and creamy. Refrigerate ~2-4 hours until firm. *To make ice cream, pour mixture into a freezer safe dish and freeze for 4-6 hours.

Recipe serves 8

Serving size: (~3 oz.) Carbs: 6g - Total Fat: 29g - Protein: 3g - Total Calories: 287

Coconut Sugar Syrup Tip: This ingredient is included in the mousse recipe, but also makes a great topping for

Paleo Pancakes, Coconut Kefir (plain, unsweetened), or to add a bit of sweetness to a marinade or dressing.

Ingredients: 1/2 cup coconut sugar; organic, blonde 1/2 cup real butter, unsalted 1/2 cup water

Directions: In a small saucepan, add sugar and water. Using a wooden spoon, stir constantly over medium heat until sugar is dissolved and butter is melted. Bring to a boil (1-2 minutes) until it starts to thicken, remove from heat. Syrup will continue to thicken as it cools. Carefully pour into glass jar or bottle and allow to cool. Can be served warm or

Perfect Meal Plans - Fat Burning Snacks

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Copyright 2014, Primal Health, LP

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