?11 Snacks You Can Actually Eat On The Whole30

Looking to eat more like a caveman? The Whole30 is one take on the paleo diet many women swear by. In this 30-day nutrition reset, you’ll eat only real, whole foods: unprocessed meats, seafood, eggs, nuts, seeds, oils, veggies, and fruits. At the same time, you’ll eliminate quite a few foods that the diet’s proponents say can trigger inflammation and upset stomach, including sugar, processed/junk foods, gluten, dairy, alcohol, and legumes (soy, chickpeas, lentils and peanuts). The idea is, after 30 days, you’ll reset your relationship with food.

“I use it commonly in my nutrition practice, and I’ve seen firsthand how it can eliminate cravings, balance blood sugar, and heal my client’s digestive tract,” says nutritionist Diana Rodgers, R.D., a consultant for the Whole30 diet and creator of the Sustainable Dish podcast.

On the Whole30 diet, it’s best to ideally eat three large, high-quality meals and avoid snacking. “Our bodies are designed to either be eating or digesting food, not mindless grazing throughout the day. When we constantly snack, it can wreak havoc on our metabolism, causing blood spikes and hormonal deregulation,” she says. “When you nourish your body with real, whole food as advised on the Whole30, you feel much more full and satisfied throughout the day, reducing the need to snack.”

That said, busy, long days happen—and if you’re pregnant, nursing, or especially active, you’ll need to eat more frequently throughout the day. That’s why Rodgers always suggests her clients keep some Whole30-friendly emergency snacks on hand. She recommends choosing natural, whole-food options that are high in protein, the most satiating macronutrient that keeps you feeling fuller for longer. Also opt for healthy fats from animal and plant sources that are minimally processed, like coconut oil, olive oil, ghee, almond butter, coconut (shredded, flaked or coconut milk), seeds, and avocado. “Fats like margarine, vegetable oils and other highly processed industrial oils are to be avoided on the Whole30 because they can be pro-inflammatory,” says Rodgers.

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In terms of measuring calories and other nutrients in your snacks, Rodgers says counting actually goes against Whole30’s principles. “When people remove the junk and eat real food, they can self-regulate without the need for weighing and measuring. A snack should just be seen as a mini meal to get you to the next meal,” she says.

Here, Rodgers and three other nutritionists share their favorite Whole30-friendly snacks.