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!
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
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
Salsa
Dried Seaweed
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.)
Sweet and Salty Primal Trail Mix
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!
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Posted By: Mark Sisson
….I snack on the blood of my enemies!
jk
but seriously….
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!
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.
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.
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.
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!
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
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
I always keep a pouch of tuna in my purse. However, as PPs have said, you can’t go wrong with bacon and eggs!
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..
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!
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.
Secret pleasure: smoked oysters from a can. Is that bad?
If anyone is interested in more information on The china study look at
http://www.proteinpower.com/drmike/cancer/the-china-study-vs-the-china-study/#more-4213
Greek yogurt
Mix in Chia seeds and blueberries
Top with honey
My favorite snack!
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.
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!
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!(?)
Hello, Chris,
All of your questions have been addressed on the blog, in my book and in the recently released How to Forage in the Modern World (part of the Primal Leap Kit).
1) Some meat is better than no meat. If you can’t get clean meat trim the fat and supplement with healthy fat. And yes, I stress organic/grass-fed.
2) http://www.marksdailyapple.com/did-grok-really-eat-that-much-meat/
3) http://www.marksdailyapple.com/metabolic-typing/
4) http://www.marksdailyapple.com/athlete-training-advice/
http://www.marksdailyapple.com/primal-athlete-compromises/
http://www.marksdailyapple.com/primal-blueprint-endurance-training/
http://www.marksdailyapple.com/jonas-colting/
Grok on!
Thanks so much Mark, I’ll knuckle down to some reading. My apologies for making you repeat yourself!
Winter Squash – my fav. snack hands down… well other than straight up spinach!
When greek yogurt is mentioned is that the full fat variety or is the low/no-fat used as well?
thnx!
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. Teeccino.com
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. http://www.justinsnutbutter.com/products.php
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: http://www.glennans.co.uk/ – 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: http://www.naturalbalancefoods.co.uk/ – 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…
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.
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A lot of people have mentioned that they do not get hungry for snacks between meals, and this used to be the case for myself as well. However, now that I am 30 weeks into my pregnancy, I have found that I need an INCREDIBLY high protein and fat snack right before bed or I simply cannot sleep. I fall asleep easily, but am up 2-3 hours later fully awake and then suffer from insomnia the rest of the night.
I ran out of my Chobani cups and I can’t sleep again, so here I am, at 4 am (up since 1) looking for snack ideas. My biggest problem is finding foods that are even remotely appealing to my pregnant belly. It is such a weird sensation to go about eating whatever primal recipe we make, and then never wanting to eat an almond again. I fluctuate between loving cheese and wanting to throw all the cheese in the house away. I am also getting over a stomach bug (thank’s sis!) so my nausea and inability to eat throughout the day is really making me pay tonight.
I would love more ideas. I have looked everywhere for primal approved snacks but all I come up with are high protein low fat snacks. Yuck.