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!

TAGS:  is it primal?

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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108 thoughts on “Primal Blueprint Snack List”

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  1. 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.

    1. 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?

      1. 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!

        1. 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.

        2. 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!

        3. 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. 🙂

      2. 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’. 😉

        1. “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.

        2. 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.

    2. 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.

    1. 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!

  2. 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!

    1. 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. >_<

  3. 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.

    1. 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.

      1. Ahhh, cashews aren’t legumes.
        They are seed and, I believe, belong on this list.

        1. 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


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

          1. Cashews are in the Sumac Family like Mangoes, and Pistachios, and a spice used in the Za’atar blend (a lemon peppery type flavor made from Rhus coriaria. Technically Almonds are like eating a relative of a Peach pit fortunately not bitter almonds. Real Nuts are all in a some what realated family of Walnuts, Pecans, Hicory, Butternuts, some what closely related to Hazel Nuts and Beechnuts and more remotely related to acorns and No relationship to Pinenuts from Conifers, and Tiger nuts from Sedges and Macadamia nuts member of the Protea family. Aden

        2. 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.

    2. Peanuts are actually considered legumes, so they’re not really Primal-approved.

  4. I thought bacon was meat candy… 🙂
    Mmm… bacon…

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

    Diane @ Balanced Bites

    1. 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

  5. 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!

    1. 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.

  6. 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.

    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. 😀 It just so much healthier too.

  7. count me as a 2 meal person! brunch & linner 😀

    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.

    1. 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.

  8. 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

    1. 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

  9. 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. 🙂

  10. 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.


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

      1. 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 🙂

  11. 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.

  12. 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.

  13. 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

    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?

  14. 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

    1. Try iced coffee… add some heavy whipping cream and a little stevia and you’re set. Its delish!

    2. 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.

    3. 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!

    4. YES ! Arabica coffee is grown all over the world at altitudes high enough to reduce insect attack to the plants therefore lowering the production of the toxin caffeine. I mix arabica coffee with some dandelion root and just steep as usual. Oh my !

  15. 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!).

  16. 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.

    1. RE: Paleo cookies

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

  17. 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.

    1. 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?

      1. 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.

        1. 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?

  18. 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.

  19. 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.

    1. 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.

  20. Best Daily Apple Ever! I want to run home and make all of these to keep around for us when we get “the munchies”!

  21. I always remember not to eat cashews,something about them,oils or carbs?anyhow i always remember the cash word just so i avoid 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.

    1. 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.

  22. 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!

    1. 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.

  23. 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.

  24. 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.

  25. 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!

  26. 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

  27. 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..

  28. 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!

  29. 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.

  30. Greek yogurt
    Mix in Chia seeds and blueberries
    Top with honey

    My favorite snack!

  31. 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.

  32. 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!

  33. 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!(?)

    1. 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.




      Grok on!

  34. Thanks so much Mark, I’ll knuckle down to some reading. My apologies for making you repeat yourself!

  35. When greek yogurt is mentioned is that the full fat variety or is the low/no-fat used as well?


  36. 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.

  37. 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…

  38. 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.

  39. 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.

  40. I tried to pin this to Pinterest and it didn’t work. Any suggestions?

  41. How many fat gms are u guys eating in one meal and still lose weight????