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No potato chips, no oreos, no bagel bites, no donuts? What will you ever do when those in-between meals hunger pains hit? First of all, you do not need to worry…not on the 21 Day Fix diet.
Instead of reaching for the unhealthy stuff, you will eat healthy, whole food-based snacks that are still as tasty as the processed junk you may or may not be used to.
21 Day Fix Snack Ideas
Here is a list of 18 21 Day Fix diet-approved snacks to help get you started, so you never need to worry about being hungry.
1. Peanut Butter Apple: For a little energy and a surprisingly filling snack, spread 1-2 tsp natural peanut butter on a sliced small apple. Equals 1 purple, 1-2 tsp
2. Fancy Oats: Curb your sweet tooth with a filling snack – steel cut oats topped with unsweetened shredded coconut. Equals 1 yellow, 1 orange
3. The Greek Berry: For those missing their fruit-filled yogurt, add blueberries to Greek yogurt. For a cooler treat, freeze the berries first for one hour before adding to your yogurt. Equals 1 red, 1 purple
4. Egg Sandwich: For those run out the door in the morning, place two hard-boiled eggs, halved and on a piece of whole wheat toast, folded in half. Equals 1 red, 1 yellow
5. Coffee Crush: This is my coffee coolatta replacement. Blend one cup of iced coffee with one scoop of chocolate protein powder. Equals 1 red
6. Almond Butter Waffle: Here’s another quick snack that keeps you full. Spread 2 tsp almond butter on a whole grain waffle (kashi waffles are my fave and very easy to find.) Equals 1 yellow, 2 tsp
7. Simple Egg Scramble: In just 4 minutes, you can have a well-balanced snack. Heat 1 tsp coconut oil in a frying pan, add in mixed frozen vegetables, and crack two eggs on top of them. Mix with a spatula until eggs are cooked through. Equals 1 green, 1 red, 1 tsp
8. Pineapple & Cottage Cheese: A unique combination that is sweet and tasty. Mix sliced pineapple with 2% cottage cheese for a light and healthy snack. Equals 1 red, 1 purple
9. Banana Creamsicle: I borrowed this treat from my sister. Blend one half of a banana with unsweetened almond milk. Put the mixture in the freezer for an hour prior to chill, and then enjoy…yummy! Equals 1 purple, 1 yellow
10. Tuna and Hot Sauce: The hot sauce kills all of that over-fishy taste, and you are left with a high protein snack that will make your coworkers ask what you’re eating. Drain one can of tuna fish and top with Tobasco sauce to taste. Equals 1 red
11. Healthier Egg McMuffin: Can’t imagine not enjoying your McMuffin every morning? While you may not be able to enjoy McDonald’s version, you definitely can have this one as a snack or get creative and make it a meal by adding a lean protein to the sandwich. Fry one whole egg in one tsp coconut oil and place on half of a whole grain English muffin. Equals one-half red, 1 yellow, 1 tsp
12. Kale Chips: Another one of my faves…the healthiest green potato chip you will ever eat. De-stem and tear kale into bite size pieces, then add a tsp of extra virgin olive oil. Lay pieces flat on a cookie sheet sprinkle with your favorite spices. I like cayenne pepper. Bake at 400° for 20 minutes, flipping halfway through. Equals 1 green, 1 tsp
13. Beef or Turkey Jerky: An easy-to-carry high protein snack. When choosing a jerky, make sure to look at the ingredients list and choose one that does not contain monosodium glutamate. Just be careful with jerky as lots are extremely high in sodium. Equals 1 red
14. Mixed Nuts: Nuts are a great source of healthy fats, and they travel well. What I like to do is buy a bag of almonds, walnuts, cashews, peanuts, pecans, pistachios, and mix them together on my own. Remember, unsalted nuts only! Equals 1 blue
15. Banana and Peanut Butter on Toast: A favorite from my childhood, spread 1 tsp of peanut butter on whole wheat toast and top with a half of a banana, sliced. Equals 1 yellow, 1 purple, 1 tsp
16. Almond Butter Strawberry Sandwich: No jam, no worries. Spread 1 tsp of almond butter on half a piece of whole grain bread, layer with strawberry slices and fold in half. Equals 1 yellow, 1 purple, 1 tsp
17. Baked Apple: Core and then cut your apple in half, dust with cinnamon. Place on baking sheet center side up at 400° for 15 minutes or until the apple becomes slightly tender. Equals 1 purple
18. Red Pepper with Goat Cheese: This is super yummy if you enjoy goat cheese, which I happen to love. Take raw, fresh red pepper slices and top with crumpled goat cheese. Equals 1 green, 1 blue
Get Creative
I hope this list of eighteen 21 Day Fix-approved snacks has given you some ideas as to what you will be able to eat between meals. The key is be a little creative when you’re eating healthy and make things that are not only good for you, but taste good, too. You can even continue to use these healthy snack ideas long after you’ve finished the 21 Day Fix to keep living a healthier lifestyle.
The Fix is a whole foods diet that cuts out the nasty stuff, including processed sugar, white flour, and salt. However, this just proves you can still have foods that are full of flavor and contain the nutrients your body needs for optimal health.
What are your favorite 21 Day Fix snacks? Please leave a comment below.
I love your posts and look forward to putting it all into play when my 21 Day Fix packet arrives in a few days. I have gained, loss, gained more, lost more for many years and this time I plan on teaching my husband (who does most of the cooking) how to use, plan, and aid in my healthy goals. Thank you for posting … it’s encouraging.
You’re welcome! Bethany
Greetings! I tried 21 day fix and only lost 5 pounds within the first cycle. I became frustrated and did not continue, I have since gained back that weight and have gotten into my bad eating habits again. I work in the nursing profession and currently work a lot of midnight shifts, which we all know are hard on the body ! I am wondering if you could share a guideline/sample menu of what would be the most beneficial for me for the days that I work my shifts. I followed and enjoyed the workouts and did notice a difference in my energy levels but I am still trying to find the healthy balance for working shift work . Thank you in advance for any recommendations.
Hi Christine, Losing 5 pounds in three weeks is actually about the perfect amount of weight loss, losing more than that and it would likely have been a lot of water weight. Off work hours are hard, you just need to get into a routine that you can stick with, I would try planning out the times you will be eating and then stick with it until it becomes second nature to you. Bethany
I am on a gluten free diet due to Hashimoto’s Thyroiditis which is an autoimmune disease. How would that work as far as having to use gluten free pasta, bread, etc. Is this feasible with this diet plan? I need to lose 60 lbs that I have gained since I found out I have thyroid disease.
HI Karen, Gluten free is fine, this plan is whole foods based so you should not have a problem. Bethany
I have Hashimoto’s too! Thanks for the tip on gluten free. My doctor never mentioned it.
I also have Hashimoto’s Thyroid! I’ve been Hypothyroid for like15 yes and a couple of yrs ago, the Endocrnologist took lab work and determined that I tested positive for Hashimoto’s. Was never told though to avoid wheat or anything like that.
Hi Bethany. I am thinking about starting the 21 day fix also as a lot of coworkers swear by it. One thing I am wondering though is milk not allowed at all? I can’t drink coconut milk and almond or soy milk just doesn’t taste right to me on cereal, etc. Just curious how I would count it if it was allowed?
HI Michelle, Coconut milk, almond, and cow’s milk are fine, but the Fix diet wants you to limit them to three servings a week according to the meal plan. They are counted as yellow containers. Bethany
hey Bethany, random question, where do hemp hearts fit into the 21dfx meal plan? I have no idea what category they would fall under
Hi Emily, I don’t know, I had never heard of them before. Protein or carb I’m guessing. Bethany
Hey-Is there any suggestions on what to eat in place of whole wheat? It does a number on my stomach.
Hi Billie, There are plenty of non wheat foods to choose from, so you would not have to worry. Bethany
I am trying to decide if I should invest in Shakeology. Does it make a huge difference in weight loss? I have a shake now that is almost the same in all ingredients. Should I just forget about a liquid protein. I really want to do this diet correctly. I have 60 pounds to loose. Please advise. I also can’t find the page you posted to keep track of me meals each day. I stumbled on it last night but cannot find it again. I have the sample meal plan, shopping list, snack ideas but not the tally sheet to keep track of how many containers I need each day. Thank you in advance!
Hi Mary, If you select the category drop down for 21 Day Fix you will find the tally sheets, under the 21 Day Fix Workout Schedule & Portion Control Diet Sheets post. As long as you stick with the program, you will lose weight. The shakes are not in the end going to make or break results, hard work and focus on diet will. Bethany
Bethany,
Are these snacks an addition to the meal plan or is it to be used in the meal plan?
Hi Antonella, They are just to give people ideas for different sanck options. Bethany
I tend to want to snack late at night, and this has been a big problem for me. They usually leave me feeling bloated, and guilty. However, I tried the almond butter and strawberry slices over a honey wheat sandwich round and it was very good. Killed the sweet craving, without leaving me feeling overly full…..and no guilt!!
Nice! Bethany
Hi Jessica, I also use sandwich rounds. But what is considered 1 yellow, half or both halves?
Hi Sharron, I would say both halves would be a yellow. Bethany
Is there any chocolate snacks I’m new to this and I’m having a hard time with my chocolate cravings..
Hi Lyndsy, Do you have the eating plan, there are a few treats that contain dark chocolate. Bethany
This might seem like a silly question, but im new to the 21 Day Fix. When it comes to pasta, I know it says to eat whole wheat, but can you eat whole grain pasta instead?
Hi Samantha, Whole grain pasta is made from a mixture of grains, whole wheat is from wheat only making it more nutritious. If you do decide to go with some whole grain foods, just be sure to look at the label as some companies will sneak in unbleached flour something you don’t want. Bethany
Thank you so much!
What about the veggie pasta that is made from carrot and tomato purée?
It’s not on the the 21 Day Fix eating plan, but that is not to say there is anything wrong with it.
I’m confused , my 21 day fix says to use whole grain pasta not wheat
Hi Lori, I would go by the book when starting out.
I started the 21DF when it launched last year and LOVE the eating. I’ve learned to get really creative with foods. One of my FAV things to make are ‘egg muffins’ they’re a great breakfast/snack. I make them in bulk and portion them out so i can grab and go throughout the week. I take a dozen eggs and scramble them and add about a 1/4 tsp garlic powder. Pour the eggs into foil lined muffin tins (or just the plain muffin tin with non stick spray). Dice half a bell pepper, half an onion, and then use about a cup of chopped frozen spinach (thawed) distributed evenly in the 12 muffin cups. I top them each with some feta and bake at 375 for 30 minutes. SO delicious and my kids love them too. For two egg muffins 1 red 1 blue 1/2 green
Thanks Allanna! Sounds yummy! Bethany
Love this recipe. Thanks for posting.
You’re welcome! Bethany
This website is super helpful. I really like the sample meal plan you provided. Thank you for all the resources.
I have Shakeology and I will admit that it does reduce my cravings. I know not everyone can afford it but for me I use it replace a meal. (And I am not a coach). I decided to cut out my 3 times a week latte habit to have enough money. Now I drink coffee at home and drink Shakeology.
Thanks for sharing, Amber! That is great you found a way to make it work for you. Bethany
Are there serving sizes available for your listed snacks? ex:nuts,oats, pineapple? Thank you. i just found your blog and I find it very helpful. Thank you.
You’re welcome, Melissa! The serving size on the package should be fine, that would not be exact, but it would be similar to the portion control servings.
Love these recipes, will try 7 of them for my next week which is my 3rd in the 21 day fix, I can tell the program works, I have a full time job plus I study and have only walked on weekends as my exercise and I have lost 4lbs per week!!! Lovin it!!!
Great snack ideas! I love your printables. Many thanks! Keep up the great ideas!
You’re welcome!
Beef jerky is the BEST. If I had a choice between jerky or candy, it would be jerky every time :)
What kind of beef jerky do you get that doesn’t thaven’t a ton on sodium?
I usually do Oberto All Natural jerky which does not contain artificial ingredients or msg.
Great ideas !
This is a terrific list and I eat many of these same snacks too. Another thing I like to make is a simple pudding from chia seeds soaked in almond milk. Super easy & yummy!
Thanks for sharing!
Thanks so much for posting these! Great ideas that I plan on using. :)