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

Primal Blueprint Snack List

So 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!


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


Smoked Salmon

Cold Shrimp

Cold, Sliced Meat

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


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.)




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 stumbled on this article, thanks to Tim Ferris – more meat = smarter people! Yay!!

    babs wrote on August 5th, 2010
  2. 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
  3. 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
  4. Not sure if you guys can get it in the States (can’t find them in Thailand where I currently live), but Salted Herring with some unions can’t be beat as a snack!

    Full of omega 3’s, protein as well as some creatine.

    Makes me want to go back to Holland..

    Thomas Engberts wrote on August 7th, 2010
  5. One of my favorite things since I’ve gone primal is banana in cream with almond extract or use almond milk. Add a little cinnamon and its better than ice cream!

    Kelly wrote on August 7th, 2010
  6. You need to be careful with the fish oil, Mark. You take too much.
    Whale blubber is what the Inuits mainly eat, not processed fish oil pills. There could be oxidative damage done by all that fish oil.

    Whale blubber has vitamin A, C and selenium plus a lot of other things working in synergy. You need to eat this if you want to do what the Inuits do. Taking fish oil is not accurately imitating them.

    Look into Brian Peskin and what he has to say.

    CaribbeanVacactioner wrote on August 8th, 2010
  7. Secret pleasure: smoked oysters from a can. Is that bad?

    rhonda wrote on August 9th, 2010
  8. If anyone is interested in more information on The china study look at

    ymbel wrote on August 15th, 2010
  9. Greek yogurt
    Mix in Chia seeds and blueberries
    Top with honey

    My favorite snack!

    Michael wrote on August 16th, 2010
  10. In Malaysia, anchovies provide a steady source of calcium in the diet. The anchovies are sold dried (and salted). The common preparation is to wash, and fry till golden in oil. My mom always kept a jar of these ready to eat in the pantry. Hard to stop snacking on these when I get started. I also found that instead of frying, the anchovies can be microwaved to obtain an equally addictive, crunchy snack.

    Hui Koon wrote on August 17th, 2010
  11. I didn’t see this in the above comments, Chicken skin, broiled to crispy perfection, with a little salt and garlic powder! I wish somebody would package that idea!

    Mother Michigan wrote on August 18th, 2010
  12. Hi Mark and followers!

    I have been following your blog, with considerable interest and hope, on and off for over a year and consequently experimented with the primal lifestyle, while still receiving the customary ‘CW’ barrage from elsewhere. Mostly, my experience has been very positive, but the following issues still bug me:

    1) There surely has to be some caution in terms of wholesale consumption of ANY meat. You do stress the importance of going organic, but what if organic meat is not available? I am currently in South Africa and organic food (that can be trusted!) is in very short supply – I am growing my own vegetables to at least get SOME organic food, but avoiding bad food is leaving me dangerously close to vegan. Toxins ARE an issue for me!

    2) I find it very difficult to believe that Primal Man had a limitless and convenient supply of meat. All I mean by that statement is that going Primal shouldn’t be an excuse to eat three factory farmed chickens a day. From what I can see though, the more enlightened Groks don’t use this lifestyle as an excuse – just perhaps a word of warning to newcomers…

    3) WE ARE NOT ALL THE SAME – From our genetic heritage to our environment, vitamin and mineral needs, work commitments, access to good foods etc. etc. How can one, blanket lifestyle or ‘Damage Control Master Formula’ fit all? What are your thoughts on metabolic typing? All Palaeolithic peoples were surely not the same, and lived in very different parts of the world, with access to very different environments…

    4) How does the Primal lifestyle cater for athletes who do not have a choice in terms of their activity levels? I train numerous young athletes and before I can advocate a way of life, I need some pretty strong evidence to convince them that they don’t have to eat grains to fuel their performance!

    Thanks for reading, I am on the verge of becoming an believer, but prior experience has taught me to question ALL nutritional advice, irrespective of who it comes from (see China Study posts!), but what I love about your blog and business is that your major concern seems to be people’s happiness and health – long live Grok!(?)

    Chris wrote on August 19th, 2010
  13. Thanks so much Mark, I’ll knuckle down to some reading. My apologies for making you repeat yourself!

    Chris wrote on August 19th, 2010
  14. Winter Squash – my fav. snack hands down… well other than straight up spinach!

    GiGi wrote on August 25th, 2010
  15. When greek yogurt is mentioned is that the full fat variety or is the low/no-fat used as well?


    wca wrote on September 21st, 2010
    • Full fat organic is best.

      Kenny wrote on May 25th, 2012
  16. For coffee try using teeccIno. It is an herbal coffee that is non acidic. You can make it in a coffeepot or they sell “teabags” for a one cup serving. They also have several flavors. My favs r hazelnut and almond amoretti . My husband was a pot a day black coffee drinker and now he drinks the teeccino French roast and told me that he actually likes it better.

    Cyndi wrote on May 6th, 2011
  17. This company makes a great little packet of almond butter that I think is a perfect snack. Very few carbs, lots of fat from the almonds, and a good amount of protein. The nutrition info is on the website.

    Kate wrote on May 19th, 2011
  18. Mascarpone cheese with any fruit, nuts and seeds that are kicking around is particularly yummy, also putting the cheese in smoothies makes it sooooo creamy! A good summer snack is making a batch of smoothie and pouring into ice lolly moulds, freeze then enjoy. Being a former crisps addict, ditching my favourite potato snack has been hard, but I’ve found a good substitute – vegetable crisps made by these guys: – I’ve found I’m slowly cutting down but these satisfy any cravings with much less carbs :) and for work or travelling, sometimes I get the munchies and don’t always have time to prepare something, so I grab a Nudie bar made by these guys: – not everything these folks make are Primal (peanuts in a lot of their products), but the Nudie bars and Infused Raisins are Primal and delicious; I just tried the Cocoa Orange bar today, and OMG you wouldn’t know it’s not chocolate! Heaven…

    Jo wrote on July 14th, 2011
  19. Buffet is the way to go when on the road. Also pack nuts, paleo nut cookies and paleo banana muffins as well. I always can find food to eat when I need to but I can hold out for some time after a good buffet plate full.

    Gw wrote on July 14th, 2011
  20. I’ve read a few just right stuff here. Certainly value bookmarking for revisiting. I wonder how so much attempt you put to create any such excellent informative site.

    Wisdom Teeth Removal Cost wrote on November 7th, 2011

Leave a Reply

If you'd like to add an avatar to all of your comments click here!

© 2016 Mark's Daily Apple

Subscribe to the Newsletter and Get a Free Copy
of Mark Sisson's Fitness eBook and more!