I’m a big believer that healthy eating doesn’t have to mean eating the same boring foods every day or surviving on protein bars. I like food that tastes good, keeps me full and gives me something my body actually needs - usually a little protein + fiber + carbs + healthy fats.
And one thing I’m always trying to get more of? FIBER.
The current Daily Value is 28 grams of fiber per day, and most Americans don't get enough. So when I’m grocery shopping, I’m always looking for easy ways to sneak more fiber into the foods I already love.
Here are four snacks I keep on repeat.
1. Bean + Cheese Burritos
An underrated snack, if you ask me.
Beans + cheese are such an easy vegetarian protein combo, and a little burrito can be surprisingly filling. I usually do black or pinto beans, cheese, salsa and whatever else is hanging around in my fridge.
My tortilla rule:
I look for 3g+ of fiber per tortilla. If I can find one with 4-5g, even better - especially when it's taking the place of bread or a wrap in a meal. Fiber helps keep me full and supports healthy digestion.
Whole wheat, whole grain, corn or tortillas with added fiber are all options I check. I read the Nutrition Facts AND the ingredient list, rather than going only by a "high fiber" label. Some tortillas get their fiber number from added isolated fibers, so the number isn't the whole story.
And yes, I am going to tell you to put Greek yogurt on your burrito bowl.
Pretend it’s sour cream. You’re welcome.
2. Greek Yogurt or Cottage Cheese - Sweet OR Savory
These are two of my biggest fridge staples because you can take them in completely different directions depending on what you’re craving.
If I want something sweet:
Greek yogurt or cottage cheese + fruit + honey.
Add berries, banana, cinnamon, granola or whatever sounds good. It’s an easy high-protein snack that feels more like a treat.
If I want something savory:
Cottage cheese + kimchi.
Don't knock it until you try it.
The creamy + spicy + tangy situation actually works. Add chili crisp if you're feeling adventurous.
Greek yogurt is also amazing as a savory dip with cucumber, lemon, dill and garlic - or, like I said above, use it on a burrito bowl instead of sour cream.
3. Hummus Deserves Its Own Section
If there is hummus in my refrigerator, there is a very good chance I am going to eat it.
Hummus is made from chickpeas (garbanzo beans), so you’re getting plant protein and fiber in one very snackable little dip.
My favorite way to eat it is basically:
Hummus + whatever needs to be dipped.
Carrots. Cucumbers. Bell peppers. Pita. Crackers. Pretzels. Toast. A spoon when nobody is looking.
And I love that it makes vegetables feel a little more exciting. Instead of telling myself “I need to eat vegetables,” I'm just thinking “ooh, I have hummus.”
You can also make your own hummus at home with chickpeas, tahini, lemon, garlic, olive oil and salt - but no judgment if you’re a store-bought girlie. We have things to do.
4. Eggs + Whatever Is in the Fridge
Hard-boiled eggs are one of those foods I always forget about until I remember how convenient they are.
They're an easy source of protein and can turn into an actual snack with almost zero effort.
Hard-boiled egg + avocado toast.
Egg + cheese.
Egg + everything bagel seasoning.
Egg on a piece of toast with cottage cheese.
Or honestly, scramble an egg and throw whatever vegetables, cheese or leftovers you have into the pan.
This is my “clean out the fridge” snack.
And if you're someone who works out regularly, I love having an easy protein option ready to go instead of waiting until I'm absolutely starving and then eating whatever I can find.
And Then There’s Fruit
I eat a LOT of fruit, and I think it makes one of the easiest sweet treats.
A banana before a run.
Golden kiwis when I want something sweet and tart.
Strawberries thrown into a salad.
Watermelon + feta when it’s hot outside.
Apple + cheddar is another forever favorite.
And speaking of cheese...
Cheese Is a Food Group in My Heart
Okay, not technically.
But cheese is absolutely a staple in my diet. Cheddar? Always. Mozzarella? Obviously. Goat cheese? Yes. A random seasonal cheese from Trader Joe’s that I have never heard of before? Put it in my cart.
I love pairing cheese with fruit, crackers, veggies or adding it to a meal to make it a little more satisfying.
Healthy eating doesn't mean taking away every food you love. For me, it’s about building meals and snacks around foods that make me feel good, keeping protein and fiber in the mix, and leaving plenty of room for the foods that make eating fun.
A Little Grocery Shopping Note
Whenever I can, I love buying produce at local farmers markets. Shopping seasonally is one of my favorite ways to find new fruits and vegetables to work into my meals.
I also try to buy organic whenever possible.
And please bring your reusable grocery bags! I keep mine in my car because otherwise... I will forget them every single time.
If you do end up with those plastic produce or grocery bags, try to reuse them before throwing them away. Line a small trash can, use them for storage or find another purpose for them.
Little choices add up - both for our health and for the planet.
What to eat when?
Before a workout, carbs are your fuel. A banana, toast or oatmeal can be an easy place to start. Give yourself time to digest, and pay attention to what feels good in your stomach. A bigger meal needs more time than a small snack.
After a workout, think protein + carbs. Protein helps your muscles repair, and carbs help replace the energy you used. Greek yogurt with fruit, eggs on avocado toast or a bean + cheese burrito all work. Avocado toast is a staple for me. You don’t need a special recovery product to make it count.
I’m not an intermittent fasting person. I’d rather eat enough to feel good through my day and my workouts. Whole foods are my first choice. A shake or bar can be a great option when you’re in a rush or don’t have time to prepare a meal, but I use them as a supplement when I need them, not every day. Keep it simple, keep it satisfying, and find what works for you.
