Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
4 Aug

Primal Blueprint Snack List

PrimalSnacksSo you’ve ditched the bags of chips and boxes of crackers and cookies. You’ve found creative uses for all the junk food that used to make up your regular diet. And you’ve Primalized your pantry, stocking up on all the Primal essentials. With nary a can of Cheese Whiz or a bag of Funyuns in sight, what’s a Primal guy or gal to do when a snack attack strikes? I get this question fairly often, and my answer is usually pretty straightforward. But this one from Melanie got me thinking about it again.

I’ve given up chips and crackers and pretzels and granola and all the other high-carb, processed snacks I use to eat between meals. I’ve been Primal for about 6 weeks now and though I’m finding that I rarely have a craving for snack food (I’m hardly ever hungry!) it would still be nice to have a list of Primal approved snacks that require little to no preparation. Thanks for all that you do!

Melanie

That “little to no preparation” bit caught my attention. What are the snack staples for Primal eaters that are just “grab and go”? Here is my attempt at a list followed by a few easy snack recipes. I’d love to hear from you in the comment boards with anything I’ve missed, or anything you’ve struck upon that works for you.

Little to No Preparation

Seeds and Nuts (Walnuts, almonds, pistachios, etc. Macadamias are my favorite.)

Almond Butter (You can make your own.)

Hardboiled Eggs (How to peel.)

Jerky (You can make your own.)

Canned Salmon and Tuna

Sardines

Smoked Salmon

Cold Shrimp

Cold, Sliced Meat

Pork Rinds (I’m not a big fan, but I know some Primal folks love ‘em.)

Avocado/Guacamole

Black and Green Olives

Half of a Coconut (and other Coconut Products)

Fresh and Dried Fruit (Berries are a good choice.)

Veggies (jicama, celery, cucumbers, peppers, cherry tomatoes, etc.)

Pickles

Sauerkraut

Salsa

Dried Seaweed

Dark Chocolate

For all dairy eaters out there:

High-quality Cheese (Cottage cheese seems to be a fave in the Primal community.)

Full-fat Yogurt

Snacks That Require Preparation

Leftovers (Cold bacon, chicken drumstick, steak and just about anything else from the night before.)

Primal Energy Bars

Spicy Almonds

Sweet and Savory Shakes

Coconut Chips

Fat Guacamole Devils

Sweet and Salty Primal Trail Mix

Cocoa and Coconut Snacks

Sushi with a Twist

Sunflower Sesame Crackers

Zucchini Chips with Spicy Salsa

Pemmican (Let me add that pemmican is an acquired taste.)

More recipes that might fit the bill.

You can print this list and attach it to your fridge for reference by clicking the printer icon below.

I’m sure I’ve omitted some obvious Primal snacks here. Tell me what this list is missing in the comment board. If you can’t think of anything to add, what is your preferred, go-to Primal snack? Thanks for reading and Grok on!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I’m a homemade jerky guy myself. Always satisfies my cravings!

    Mike wrote on August 4th, 2010
  2. Awesome list! I just did a similar posting on my own blog but it wasn’t nearly as extensive as yours. It’s funny too, because in my list I had no intention of being primal per se, just choosing foods that were not packaged or processed, yet many of the foods are the same!

    My favorite snack is greek yogurt with fruit in it. Just had ripe pineapple in a Chobani plain! OMG! My other favorite is hardboiled eggs, but I have been trying to cut back on animal product consumption (I was a little out of control) lately.

    I think it is important to mention that, even though there are good health benefits to meat and dairy, and Grok may have indulged in them back in the day, I doubt he was able to eat them 3 times per day. We shouldn’t be eating them that frequently. I have been trying to limit myself to 1 time per day.

    Susan Campbell wrote on August 4th, 2010
    • Susan, on your site you have mentioned a study where subjects eating meat weighed more than non-meat eaters. What kind of weight was it, fat or muscle?
      What was the body fat % of meat eaters vs non-meat eaters?
      You seem to be advocating that a diet low in animal products, care to back it up with some research?

      Kishore wrote on August 4th, 2010
      • Sure. For weight, the study you discovered on my site was the first I saw. The reference is on there (and admittedly controversial), I am sure you can find the answers to your questions by checking it out.

        However, for it’s causal relationships to disease, there’s plenty out there on that. The China Study is a good place to start (by Dr. Campbell). Also, anything by Neil Barnard and Brendan Brazier.

        There is plenty of evidence out there that a diet high in animal product consumption leads to diabetes, heart disease, and cancer. It is my opinion that this is because people are eating copious amounts of garbage meat – processed, factory farmed, garbage meat from animals that were fed grain (laced with ethanol) and injected with growth hormone and antibiotics.

        I’m not advocating to be entirely animal product free, I’m not a vegan nor a vegetarian. But when I do eat it I try to eat only organic or grass fed products from local farmers, and in moderate amounts.

        And if you want to put a primal twist on it, do you really thing Grok was able to catch a meal 3 times every single day? It’s doubtful he’d be that lucky and would probably only indulge a few times per week.

        Thanks for the conversation!

        Susan Campbell wrote on August 4th, 2010
        • Susan with all due respect to your comment, “do you really thing Grok was able to catch a meal 3 times every single day?” is invalid. One kill (bull, antelope, deer, ect.) is enough meat to feed a man for a year. It was a very poor analogy.

          PB wrote on August 4th, 2010
        • From what I’ve read, the China study is one of the worst examples of attributing causation to correlation, and does not pass the most basic epidemiological muster. Also, I’m an epidemiologist by trade, and this could never be included in an evidence review at my workplace.

          Also, not to nitpick, but there was a little misinformation in this post of yours for yesterday’s butter topic:

          “I’m a HUGE advocate for grass fed anything over grain fed crap..Think of it this way: if the animal eats a diet high in grasses which all contain the energy from the sun then when we eat that animal we will get the plentiful benefits of the grasses…”

          All plants produce energy using sunlight, including grass and corn. The ratio of starches, oils, proteins, etc is not dependent (to my knowledge) on how much sunlight the plant gets compared to other plant varieties. After all, the only vegan source of DHA is algae, which live under the sea!

          Guy_From_Amelie wrote on August 4th, 2010
        • China Study’s been debunked… Campbell was massaging the numbers. And where the people he studied were having more health problems, they were also eating a heck of a lot more *wheat.* I have a link about it on my blog–usually I don’t plug that here, but I’m too lazy to go dig up the link. It’s pretty easy to see in the sidebar, though.

          You do realize Paleolithic foragers knew how to make jerky, right? The pemmican Mark mentions as a snack also comes from them, since hunter-gatherer American Indian tribes were still technically in *their* Paleolithic age when Columbus first landed. Jerky and pemmican last a long time–I understand pemmican even holds up under extreme summer heat. Saturated fat is extremely shelf-stable, even when there are no shelves. :)

          Dana wrote on August 5th, 2010
      • I have eaten vegan before, and although it is a very small sample group (one), I was able to get very lean doing so; think Red Hot Chili Peppers lean. Yes, it looked as if I was on the heroin diet, you could see every fiber of muscle in my body. At 35 years of age, I was able to wear the same waist size Levi’s (32″) that I wore in high school. I attribute part of the weight loss to the ability of having an exceptional level of endurance, one that famous vegan athletes have; such as Dave Scott and Edwin Moses. I’ve lived it, so I have learned it, which is why I can comment on it in the first person. I do not eat vegan any more, partly because I learned, strictly by accident, that although my endurance was increased, my spans of time for healing were increased too.

        As for a prehistoric man being able to preserve an animal carcass for a years worth of dining, please carefully consider what you have proposed and see if you can duplicate it using your knowledge of primitive preparation methods. I’m looking forward to reading your results.

        Remember, although our dietary requirements are similar, we must fine tune for our own bodies, hence the disclaimer, ‘Individual results may vary’. ;)

        Kenny wrote on August 5th, 2010
        • “As for a prehistoric man being able to preserve an animal carcass for a years worth of dining, please carefully consider what you have proposed and see if you can duplicate it using your knowledge of primitive preparation methods.”

          PEMMICAN. Native Americans created it and found it could last a long period of time (through the winter). There was even a war fought over it with European settlers in 1814. Cured meats have also existed for long periods of time; if you think pioneers and settlers in the wild were using anything other than “primitive” preparation methods, I do wonder what you would call them.

          zoltan wrote on August 8th, 2010
        • I have not tried to make pemmican but I do make duck confit which is preservation by a similar method and cooked duck legs immersed in solidified fat last a very long time in the fridge.
          Crispy duck legs are delicious too.

          Nicola wrote on August 8th, 2010
    • The problem I find with commercial “Greek” yogurt is that most of it is fat-free. You get all the carbs, and none of the good milk fat, and they market it like it’s a good thing! Instead, I get a good quality, preferably local, yogurt, and wrap it in cheesecloth, and hang it from a jelly strainer. The whey drips out (and is good for other uses,) and the remaining yogurt is thick and tasty.

      Wynne wrote on May 12th, 2013
  3. Don’t know if it’s primal for sure, but I like to eat pepperoni (pre-sliced)!

    ericfoster3 wrote on August 4th, 2010
    • Depends on the quality!

      Primal Toad wrote on August 4th, 2010
    • one of my fav quotes…
      “peperoni= meat candy”

      Mike wrote on August 4th, 2010
      • I need to buy myself some quality peperoni!

        Primal Toad wrote on August 4th, 2010
    • I like to make pepperoni chips. I lay them out in concentric circle on about 3 layers of paper towel on a plate. Then cover with one paper towel. I microwave mine on high for about 2 min 13 seconds. You’ll have to play with the time for your specific microwave. They cook up nice and crispy, like chips, YUM!

      Jools wrote on August 4th, 2010
  4. Like Melanie stated, I am hardly hungry myself. When I am hungry its usually around meal time.

    I rarely grab a snack but when that time comes I go for hard boiled eggs if I have some handy. I also enjoy macadamia nuts out of any nut (by far the lowest omega 6 content). Grabbing a piece of fruit or veggie (shortcut carrots are saviors!!!!!) is always a time savor.

    One thing that I LOVE that requires little preparation is a green smoothie. Throwing in a base (coconut milk, coconut water, water, macadamia nut butter, avocado) with a piece of fruit, greens and ice is an excellent snack, mini-meal or side or dessert!

    Primal Toad wrote on August 4th, 2010
    • Yeah, I don’t get hungry either. Kind of annoying when at one point I had set a goal of 2000 calories a day, just to prove I could eat 2000 calories a day and still drop the weight. But I’m not gonna stuff myself either. That’s bad enough on non-Primal, high-carb foods but you can make yourself pretty sick doing it with protein and fat. >_<

      Dana wrote on August 5th, 2010
  5. Hey!?!!

    Where are the peanuts & cashews??? (are they not good for you? strange, peanuts have a mysterious ingredient that makes you live forever!)

    Love jerky, cheese, and sliced roast beef and corned beef.

    Usually ~1 AM, on a day where I had only 1 meal – or “randomly” fasted.

    I can’t eat more than 1 1/2 meals a day. Specially in the summer – metabolism is too high.

    Iluvatar wrote on August 4th, 2010
    • Pop ‘peanuts and cashews’ into the search box above and you’ll discover they aren’t nuts, but legumes and why they don’t appear on the list!

      I’m finding two meals a day enough during the summer too.

      Kelda wrote on August 4th, 2010
      • Ahhh, cashews aren’t legumes.
        They are seed and, I believe, belong on this list.

        Trav wrote on August 4th, 2010
        • I have heard that they actually are legumes. I have no idea but am curious myself. I just googled it and still have no answer. One page said it was a fruit! Grrrr

          Mark,

          Are cashews nuts or legumes. Or, how about, are they primal?

          Primal Toad wrote on August 4th, 2010
        • Cashews aren’t legumes. I’ve seen what the fruits look like, sort of like a pear, and the cashews are sort of clustered on top of them. Odd tree, apparently indigenous to Southeast Asia. But not a true nut, either, and kind of carby, for those trying to cut back on that sort of thing.

          I’m with Mark… macadamias rock.

          Dana wrote on August 5th, 2010
    • Peanuts are actually considered legumes, so they’re not really Primal-approved.

      Tyler B. wrote on August 4th, 2010
  6. I absolutely love pork rinds.

    It’s so easy to make it yourself and butchers sell pork skin for pennies.

    Sebastien wrote on August 4th, 2010
  7. I’m always hungry.

    blank faceplate wrote on August 4th, 2010
  8. I thought bacon was meat candy… :)
    Mmm… bacon…

    This is a great list, thanks for it, Mark!!!

    Diane @ Balanced Bites

    Diane wrote on August 4th, 2010
    • that’s funny that you mention bacon…that is one of my on-the-go snacks. i cook up a batch of bacon and chop it into bits for salads at the beginning of the week. it sits in my fridge and i always forget to put it on my salads, so i can just grab a handful whenever i want

      Primalrob wrote on August 4th, 2010
  9. If you do dairy, try just dipping raw almonds in butter (don’t be stingy either). My almonds were unroasted and unsalted, so I used Kerrygold salted butter, but if the nuts had been roasted I would probably have preferred unsalted. Either way, it usually only takes 6-10 pieces to satisfy the munchies – with no damage!

    JCB wrote on August 4th, 2010
    • That sounds amazing!

      Primal K@ wrote on August 4th, 2010
    • I do that with steak. Melt a combination of butter and coconut oil in a little bowl, slice the steak thin (it’s usually cooked medium-rare), and dip the pieces in the butter mixture before eating them. Salted butter works better for that than unsalted. You could theoretically add herbs or spices to flavor it, if you wanted, but I haven’t bothered yet.

      Dana wrote on August 5th, 2010
  10. Great post Mark. Some are mentioned in the PB book. I love natural thick cold berry/veggie smoothies & slushies cause they really make a difference in keeping me full & w/ energy for hours.

    I do though disagree on the canned tuna & used to eat it until I read about it here & try to avoid it. I buy tuna frozen & wild caught like my other fish & seafoods.

    http://www.greatschools.org/parenting/health-nutrition/slideshows/five-ubiquitous-foods-to-avoid.gs?content=2067&page=4#slide

    There are too many favorites for me lol.
    One favorite snack is drk organic chocolate (75%) pieces wraped up in medjool dates. Another snacking on black organic figs (tastes better than those traditional Fig Newtons ;) ) drk chocolate w/ raw honey or almond butter also tastes good

    I also love fresh carrots, broccoli, apples, bananas & pears dipped in almond butter. My son eats it by the spoonful & we keep the jar lid on tight. (Last yr it was the peanut butter lol)

    I’m confident that if you if you/your kids switch to almond butter they won’t know much of the difference; yet I must warn you, you/they’ll love it. :D It just so much healthier too.

    madeline wrote on August 4th, 2010
  11. I’m addicted to cashews. I’m hoping it’s one of those neolithinc foods like butter that’s actually good for you. But given this description, I’m not hopeful…

    http://www.evilmadscientist.com/article.php/cashew

    Dave, RN wrote on August 4th, 2010
  12. count me as a 2 meal person! brunch & linner :D

    The snack I like (this week) is coconut oil bark. I got the idea here somewhere… Just melt coconut oil & add cocoa powder, toasted coconut, chopped toasted almonds, chopped dried cherries, what ever you want. Cool mixture for a bit then spread on a sheet of aluminum foil & chill or freeze. The CO is filling & satisfying & the cocoa takes care of those “bad stuff” cravings!
    @JCB – your almonds & butter sounds yummy! I’m gonna give that a go.

    Peggy wrote on August 4th, 2010
    • It was born of pure desperation – stuck at work and the almonds by themselves JUST WEREN’T DOIN’ IT! I was in danger of eating w-a-a-a-y too many when I thought of the butter in my lunch bag. Yeah, yummy kinda sums it up.

      JCB wrote on August 4th, 2010
  13. hey all, new poster… just wanted to praise crackling. This is the greatest thing in the world but I used to make the yech face when I was fat because I had chips. Crackling is the best, beats the pants off of pork rinds. Find a mexican market and they will assuredly have a HUGE bag there, all different shapes sizes and textures of the stuff. LOOOVE it. The best description I have ever heard was from Son of Grok who said “it’s like a pork rind with a stick of butter attached to it.” Thanks for my .02

    Jason wrote on August 4th, 2010
    • Glad you like ‘em, but dude those things make me yack! NAsty! I’ll eat a bag of normal pork rinds in one sitting if I’m hungry but cracklings…. Ewwwww

      Mike wrote on August 5th, 2010
  14. Who says that hunger has to be satisfied with “snack” foods. Grab some of the leftovers from your fridge and eat your dinner/lunch early.
    BTW – I love teh coconut bark concept – I’m going to try that!
    I like to make impromptu sushi when suddenly hungry: some cream cheese and salmon, rolled up quick. :)

    Melody wrote on August 4th, 2010
  15. Mark,

    Bacon is a snack right? I love that stuff! Also I just ordered and received some YouBars that I created. Pretty good but a little spendy with shipping. Larabars are also good alternative. I just have to stop snacking on nuts so much.

    David

    PS I just bought some pork rinds for the first time. It gives you that crunchy snack without the carbs.

    David Grim wrote on August 4th, 2010
    • Are we allowed to eat Larabars?

      Laura wrote on April 11th, 2012
      • I misread that completely! I thought it said Labradors. LOL! Its too early for my brain to function. Although Grok might have considered Labrador to be a perfectly acceptable protein source :)

        Tracy wrote on May 20th, 2012
  16. Great List! As a constantly on the go-person, I often don’t have time to eat even 2 huge meals per day so this will go in the proverbial “back pocket” for sure.

    Sarah wrote on August 4th, 2010
  17. Personally, I got off snacks a while back. When I was a 6-meals-a-day guy, I would crash hard if I missed a meal. Now I just pig out once or twice a day, it much more low-maintenance, and I avoid the crashes.

    That being said, for day trips and times it looks I might be going a bit too long without food, my favorite snacks to take along include sardines, nuts, jerky, and fruit.

    Darrin wrote on August 4th, 2010
  18. Apparently based off a botanical definition of nuts – almonds, pecans, and walnuts are not nuts (instead they are edible seeds of drupe fruits, which makes them relatives of apricots, peaches, nectarines, plums, etc.)

    Macademia’s are not nuts
    Cashews also are not real nuts.

    Most culinary nuts are not nut in a botanical sense, but rather seeds (almonds, walnuts, pecans, macademias, pine nuts, and macademia nuts fall into this category).

    So I know I shouldn’t point to wikipedia as a source but it puts out a simple understanding of the types of botanical nuts versus culinary nuts http://en.wikipedia.org/wiki/Nut_(fruit)

    So I understand that peanuts are a legume and therefore a bean with whatever the hell that anti-nutrient is called.

    But cashews sometimes are classified by primal people as non-primal (though I have seen a few primal enthusiasts who consider cashews, ok). I understand that the fruit of the cashew is toxic and the seed must be removed through a specific manner. Is that what makes the cashew non-primal to some?

    Suprised Nut wrote on August 4th, 2010
  19. Anybody have any good primal/paleo morning coffee ideas? i’m trying to kick the diet dew, but can’t drink hot coffee in the summer. it’s hot enough where i live without having to add to it. however, i still need my morning caffeine fix…played with some iced coffee ideas…but can’t find anything that would fit into the primal category

    CHOPS wrote on August 4th, 2010
    • Try iced coffee… add some heavy whipping cream and a little stevia and you’re set. Its delish!

      CommonSenseBlog1 wrote on August 4th, 2010
    • Seconded the iced coffee. I like cold coffee better than hot coffee anyway.

      Also, do a Google search for cold-brewed coffee makers. I’ve got one and I swear by it. The usual little bit of bitterness you get in hot-brewed coffee just isn’t there.

      Dana wrote on August 5th, 2010
    • Hey Chops,
      If you really enjoy your coffee, like I do, just make enough for a couple days, and put it in the fridge. I drink it black straight from the fridge, but I’ve also used coconut milk if you’re not into the amazing taste of black coffee :) Just make sure it’s good coffee, and grind it yourself, it makes a big difference in the taste and smoothness. Good luck kicking the Dew, it’ll kill you!

      Dave wrote on August 7th, 2010
  20. Kick the Dew, CHOPS! :-)

    Susan Campbell wrote on August 4th, 2010
    • i know! it’s the last leg of my journey…i’ve cut way back!

      CHOPS wrote on August 4th, 2010
  21. I currently use anything from the following list for my between-meal snacks:

    1) water

    Since I went low-carb (10 years now!), I rarely get hungry between meals, and I don’t have any problem disregarding my “snack pangs”. I occasionally forget to eat a meal (that NEVER happened when I was trying to follow the low-fat fad from Quacks Ornish & McDougal!).

    TXCHLInstructor wrote on August 4th, 2010
  22. Awesome! Thanks for the list.

    Jay wrote on August 4th, 2010
  23. Our go to snack is these paleo cookies I found. I don’t remember who’s recipe it is but they are awesome.

    4 cups chopped almonds
    1 cup chopped walnuts
    1 cup dried cranberries
    1 tsp cinnamon
    2 cups organic honey

    combine all and set in the fridge for 1 hour.
    preheat oven for 325 F spoon a spoonful on to a lined cookie sheet. STICKY!! VERY STICKY!! Cook for about 10 min. I check at about the 6 min mark to check and push anything down that needs to be.
    Once done cool on a cooling rack. I also cool them in the freezer for 10 min. Then wrap them in parchment and keep in a air tight container in the fridge.
    Delish!

    Jolie wrote on August 4th, 2010
    • RE: Paleo cookies

      What do you line the cookie sheet with, parchment paper?

      Jools wrote on August 4th, 2010
      • yes parchment paper.

        Jolie wrote on August 4th, 2010
    • Thats a ton of honey!

      Mike wrote on August 5th, 2010
  24. Susan Campbell mentions “The China Study; an extremely flawed and biased study. Denise Minger has an excellent critique and I’ve included the link for those interested. I’ve put the conclusion of her lengthy post below:

    In sum, “The China Study” is a compelling collection of carefully chosen data. Unfortunately for both health seekers and the scientific community, Campbell appears to exclude relevant information when it indicts plant foods as causative of disease, or when it shows potential benefits for animal products. This presents readers with a strongly misleading interpretation of the original China Study data, as well as a slanted perspective of nutritional research from other arenas (including some that Campbell himself conducted).

    In rebuttals to previous criticism on “The China Study,” Campbell seems to use his curriculum vitae as reason his word should be trusted above that of his critics. His education and experience is no doubt impressive, but the “Trust me, I’m a scientist” argument is a profoundly weak one. It doesn’t require a PhD to be a critical thinker, nor does a laundry list of credentials prevent a person from falling victim to biased thinking. Ultimately, I believe Campbell was influenced by his own expectations about animal protein and disease, leading him to seek out specific correlations in the China Study data (and elsewhere) to confirm his predictions.

    It’s no surprise “The China Study” has been so widely embraced within the vegan and vegetarian community: It says point-blank what any vegan wants to hear—that there’s scientific rationale for avoiding all animal foods. That even small amounts of animal protein are harmful. That an ethical ideal can be completely wed with health. These are exciting things to hear for anyone trying to justify a plant-only diet, and it’s for this reason I believe “The China Study” has not received as much critical analysis as it deserves, especially from some of the great thinkers in the vegetarian world. Hopefully this critique has shed some light on the book’s problems and will lead others to examine the data for themselves.

    http://rawfoodsos.com/2010/07/07/the-china-study-fact-or-fallac/

    Alison Mollenhauer wrote on August 4th, 2010
    • Exactly! There’s a million flaws that make this study much less generalizable than the average study.

      It would be unfortunate if a newbie came to Mark’s well-researched blog and found a post blending the primal blueprint with scientific hokum about limiting meat. Now, potentially legitimate concerns about meat, such as dioxins, or that weirdo molecule (Neu5Gc?) are things that may warrant some discussion. Also, I don’t know anything about these things, is there a post about them?

      Guy_From_Amelie wrote on August 4th, 2010
      • I don’t fuss about “toxins” in meat. We gain such tremendous health benefits from eating it, especially if we eat organ meats as well occasionally and our intake is high-fat… I believe that’s going to go a long way to offsetting any risk from toxins. If you’re eating in a way that optimizes your immune system and isn’t giving you fatty liver then you’ll be more than up to the task of dealing with anything that wouldn’t immediately sicken or kill you.

        Dana wrote on August 5th, 2010
        • Unfortunately, that logic doesn’t make sense. I eat tons of meat and am 90% primal, but don’t turn a blind eye to these types of things:

          Neu5Gc is a molecule found in ruminants and dairy, but not so much in white meat, and not at all in plants. It shows up in human tumors. Studies are rare and inconclusive. Dioxin intake is zero for vegetarians, and high for meat-eaters. Dioxins weren’t an issue for paleo man because there were no factories, so such substances didn’t get concentrated in animal tissue. Now, dioxins are in pretty much all red meat (I also read somewhere that it’s in organic, grass fed beef).

          While this won’t make me eschew the benefits of eating meat, it certainly is not a non-issue. And also, organ meat and high-fat intake would not seem to be able to rid the human body of these substances, unless I’m missing something?

          Guy_From_Amelie wrote on August 5th, 2010
    • dr. eades just mentioned minger’s study the other day and adds his own insights:
      http://www.proteinpower.com/drmike/cancer/the-china-study-vs-the-china-study/

      alexi de sadesky wrote on August 6th, 2010
  25. I often make coconut chips, but a bit differently….I toast them in the oven with some coconut oil (so the spices stick), ground vanilla beans (you can find them at health food stores) and cinnamon. It’s the best snack EVER.

    Summer wrote on August 4th, 2010
    • what temp and what timing in the oven?

      Jolie wrote on August 4th, 2010
  26. Some canned vegetables also make great snacks if you don’t have access to refrigeration. I can definitely eat artichoke hearts, hearts of palm, and asparagus straight out of the can with no seasoning added.

    Julia wrote on August 4th, 2010
    • I won’t eat anything out of cans. One: they taste nasty, ‘specially when you’re used to fresh or frozen. Two: there are a host of dangers in the linings that they use in those cans.

      Mike wrote on August 5th, 2010
      • So eat out of jars. It’s still canned.

        Dana wrote on August 5th, 2010
  27. Best Daily Apple Ever! I want to run home and make all of these to keep around for us when we get “the munchies”!

    Michele wrote on August 4th, 2010
  28. Awesome list Mark!! We love your site and sometimes reference you on ours. This was a list of snacks we came up with a little while back when we held a Paleo challenge…
    http://www.sweetcheekshq.com/2010/06/snack-attack.html

    Please check us out!

    Alyssa wrote on August 4th, 2010
  29. I always remember not to eat cashews,something about them,oils or carbs?anyhow i always remember the cash word just so i avoid them.it was something i read about.i like walnuts.Regular peanuts also were on the avoid list.I eat boiled eggs with a pinch of sea salt and walnuts as a lunch.Im trying to eat low GI foods.I admit to eating pork skins once in awhile,i like them with vinegar.

    kapie9969 wrote on August 4th, 2010
  30. In a crunch, Larabars work well.

    Mike Wootini wrote on August 4th, 2010
    • YES. I love these. I get them as treats for my daughter occasionally. Too high-sugar for me at the moment but wow, less than ten ingredients and you can read them all, and even guess where they come from.

      Dana wrote on August 5th, 2010
  31. ….I snack on the blood of my enemies!

    Clack_Attack wrote on August 4th, 2010
  32. jk

    Clack_Attack wrote on August 4th, 2010
  33. but seriously….

    Clack_Attack wrote on August 4th, 2010
  34. I must admit, I rarely get hungry between meals anymore. My meals (which are relatively small) seem to satisfy me completely, so snacking just never happens. These are great ideas for packaging for road trips or bringing to parties where primal foods may not be provided. Great list!

    Primal K@ wrote on August 4th, 2010
    • This is the most amazing thing about going Primal for me. I don’t think I’ve had a snack, nor even a craving, since we started this lifestyle. I do put nuts and hard-cooked eggs on our salads and dress wilted greens with unrefined olive oils just prior to serving. We do eat a bit of dairy, mostly cottage cheese and yoghurt. We’re down to 1/2 pot of coffee per day. I occasionally put a little unsweetened, unflavored almond milk in my coffee.]

      I remember my craving days; I think the cravings were a result of not eating the best foods and my body insisting on getting more, eating until satiated, which doesn’t happen when eating white flours, high carbohydrates, and the like.

      I do very occasionally eat whole grain stuff, such as spelt waffles, but I soak the grains and flours as recommended in the Nourishing Traditions Cookbook (Sally Fallon) and since starting Primal, 6 weeks ago, have had waffles only once. I also still occasionally eat dry beans, prepared as Fallon instructs.

      Mary Anne wrote on August 12th, 2010
  35. Kale chips …
    They cost an arm and a leg in the bags in the health food store but you can make them yourself and once you do you will be addicted and won’t miss potato chips. They are packed with nutrients too.
    If you google there are lots of recipes or ways to make them in the oven but here is how I do.

    1 big bunch of kale
    1 or tbls olive oil
    sea salt to taste
    Preheat oven to 300F / 150C

    Remove centre ribs from kale leaves and tear green parts into pieces (I make them size of potato slices). Wash Kale pieces and then spin in a salad spinner or pat with towel until really dry. Put kale pieces in a big plastic or ziploc bag and add olive oil and salt. Close and massage so all the kale pieces get coated.
    Arrange kale pieces on oven trays and don’t pile them up (you might need several trays).
    Put in the oven for 30-40 mins until they are crispy. Check them every 10mins or so and move them around or turn them over so they are getting evenly crisped.
    Remove from oven, add some extra sea salt and try not to eat all at once.
    Addictive.

    Nicola wrote on August 4th, 2010
  36. When I feel a need to snack i just drink a cup o’ joe w/ organic stevia as long I’m not tired and in need of a nap.

    I’m very surprised about how much a handful of raw nuts will fill me up. I’ve gotta watch it at times, b/c I think I’m addicted to them.

    You can’t get more primal than crunch’n on some nuts and/or ripp’n some fresj meat off a bone…yeah i’m craving ribs right now.

    Doug wrote on August 4th, 2010
  37. Hey Groks and Grokettes,

    My husband and I are both two meals per day people. We eat lunch at around 12/1/2 depending on the day and eat dinner at around 8. I typically have my small coffee in the morning with a huge helping of heavy whipping cream (yum) to keep me satisfied until lunch. I don’t typically snack, but if I do it is typically some almonds because they fit nicely in my pocket (I’m a teacher and get a very short lunch/snack break).
    My husband keeps two snack-sized cans of Kippers (smoked herring) at his job in case of emergency hunger pangs. I have to say that I do enjoy eating a can of sardines in a pinch, but he swears by Kippers.

    Give it a try!

    Marissa Davidson wrote on August 4th, 2010
  38. I stumbled on this article, thanks to Tim Ferris – more meat = smarter people! Yay!!

    http://www.stumbleupon.com/su/1FH5xZ/www.npr.org/templates/story/story.php?storyId=128849908/r:f

    babs wrote on August 5th, 2010
  39. Homemade Meatballs
    Snack consists of ~5 meatballs popped in the microwave for 3mins.

    Requires prep but I make large quantities so that I can freeze the majority.

    1 part beef
    1 part pork
    spice as desired (I like mine spicy)
    Roll into balls and place in a roasting pan (lot of fat comes out).
    Bake for 30-40 mins at 375°F

    Charles wrote on August 5th, 2010
  40. I always keep a pouch of tuna in my purse. However, as PPs have said, you can’t go wrong with bacon and eggs!

    Grain Free Goddess wrote on August 5th, 2010

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