Snacks for me are generally protein based, so beef jerky or a tin of sardines. Smoked salmon also works super well. I'll usually pair these with an apple.
Another favorite is avocado in some form. Either just mushed avocado on a bagel, or i meal-prep I can get do a guacamole that lasts for two days in the fridge, paired with some sourdough bread.

Finally, Greek yogurt and granola with fruit. Quite filling, and very nutritious. While some could argue that commercial yogurt counts as processed, I still think it's much better than the alternative.

Is your school peanut free or tree nut free? My administrators always hated us science teachers since we would get specific -- peanuts are a legume, not a nut.

I used to take homemade granola bars and keep them in my classroom. Oats, (leave out almonds if tree nut free), raisins, sweetened condensed milk. Can leave out wheat germ.

Chabani (sp?) yogurt or homemade yogurt can work.

Will think on this. I do homemade jerky now.

Hi Nate -- in addition to the yogurt, avacado, and sardines ideas mentioned, I often have a hard boiled egg for a morning snack. I also bake and then freeze my own sausage patties from beef and pork mixed with some spices. 10 seconds in the microwave and it is ready to go. I like nuts and nut butters, too.
Dan

Can you define "unprocessed" or perhaps better yet... "processed"?

Your diet looks substantially low on overall calories even though you don't define your quantities. The foods you describe aren't very dense. Further it seems even lower in carbohydrate sources.

I guess a simple definition of unprocessed would be the food on the border of a supermarket. Dairy, veggies/fruits, meats/fish, nuts, brown rice, as well as bread that is more local and doesn’t have preservatives is mostly what I’m talking about.

I find that in the afternoon after getting home from school I get into a bad habit of snacking on things like goldfish or crackers that we have for the kids that are just empty calories. I also have gotten into the habit of having around two Nutrigrain or Nature Valley bars that are mostly processed with rice syrup. I’d like to replace those sort of things on a daily basis with something I have in the fridge or elsewhere as a quick snack.

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FWIW, if you need something on hand "in an emergency," Lara Bars are a good option if you're okay with that amount of processing. It's pretty heavy on the sugars, but the carbohydrates come from dates.

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@floathammerholdon | @partners_in_tri

Costco sells these Natures Organic Razzy Pops which are like small meatball sized snacks. Good tasting and the label seems like pretty good ingredients.

https://www.costco.com/...oduct.100432743.html

On Sunday, whip up a batch of these pre race muffins (we use soy milk) or something similar and toss one in your bag each day for an afternoon snack. We do this most weeks and I will eat one in-between morning workouts when hopping on the bike or driving to the pool. My wife takes them to work for breakfast/snack. Easy to make, real food, and tastes good IMO.

Depending on what your diet and preferences are, other thoughts:
Fresh bread/bagel/etc.
Muffin tin omelets (same idea as above)
Half sandwich (veggies, avocado, meat, whatever)
Tuna packet/can (put a little hot sauce or something you like on it)
Roasted Chickpeas
Meat/Cheese roll-ups
Banana
Small container of last night's leftovers
Hard boiled eggs someone already mentioned

Lots of options. Biggest thing, as you've already found, is to set yourself up for success. Have something ready to go and you won't reach for the goldfish crackers or other stuff.

I like celery and carrot sticks and hummus for a healthy snack. Or if I want more protein a hard boiled egg.

Definitely already eating these - actually have one in my jacket pocket as I’m typing!

Thanks for all the recommendations. I think the most important thing will be to having lots of healthy options on hand so I won’t reach for the crap!

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If it comes packaged... It's processed. Best on the sport refuel items are high GI fruits- apples,dates, bananas.

jonmhicks wrote:

On Sunday, whip up a batch of these pre race muffins

I hate these recipe blogs forcing you to read useless story to get to the recipe at the end. Google searched is plagued with these results

Google orthorexia before you get too far down this road.

Get the book food matters.

A good replacement for gold fish and crackers is pecans (wife prefers almonds). I keep a bag on the end table by the couch. Avocados, boiled eggs, mixed bag of raspberries, blueberries and strawberries are good too.

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http://www.sfuelsgolonger.com

Take a look at the Thrive cook book

https://www.amazon.com/...keywords=thrive+diet

The author was a triathlete and also a nutrition advisor for some pro cycling team. I liked it, plenty of recipes of stuff new to me (like Yerba Matte). A lot of the ingredients were things you don't have around, so I was hesitant to go out and buy various things, when the recipe only required a teaspoon of it. Found this book while listening to an ultrarunner talking about his diet.

You could also try https://www.amazon.com/...s=gateway&sr=8-1 from Alan Murchison

P.

From what you listed your diet looks low in carbs and protein. How's your training and recovery going with that diet?

Good Culture Cottage Cheese and a banana every afternoon. Good mix of easy digestible protein, carbs and some fat.

You could also do a serving of oatmeal with 3 egg whites cooked in. That's a good balance of carbs and protein, as well.

I've been burning through Jesse Kropelnicki's book as of late. Good recipes (which includes some snacks and desserts), basically fits into thematically what you're trying to do.

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It doesn’t seem like your lunch is very substantial ... I try to have my largest meal at lunch then a bit lighter for dinner (which helps with indigestion at night). I would suggest adding more protein to your salad so that you feel more full until dinner (less snacking). Even if it’s a couple of boiled eggs or strips of chicken breast... For snacks, I used to make a batch of protein balls that would last me for about a week. I took them to work but could also eat them at home. There are lots of different recipes so you can mix and choose whatever ingredients you want .. but it sorted out my sweet tooth and any snack craving I have. Otherwise my go to snack is always a banana, any time of the day ... it’s filling and delicious :)

I usually have 2-3 oz of turkey or chicken in my salad. I could also add a hard boiled egg for a little more protein. My salad typically includes the following: lettuce/kale, broccoli slaw, tomatoes, carrots, sunflower seeds, raisins, celery, 1-2 oz of olive oil & a few spices (usually celery salt and oregano/basil) to add a little flavor. I think it actually tastes real good, and I look forward to it each day.

In terms of carbohydrates, I'd like those that are as unprocessed as possible. Maybe a whole wheat bagel as an afternoon snack or some bread with sun butter to add some good fats. Raisins could also be a source of carbos. I could have nuts when I get home in the afternoon to hold me till dinner time.

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Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023