Simple solutions for a high-protein, high-portability diet.
Peanut Butter and Celery
This classic childhood snack is both convenient and low carb. Two stalks of celery topped with 2 tablespoons of natural peanut butter has only 8 grams of carbohydrates (3 of which are fiber). It’s perfectly sized and very portable; you can put them together in the morning, toss them in your bag, and they’re ready whenever you are.
One cup of 2 percent cottage cheese is an extremely filling 190 calories with just 8 grams of carbohydrates. You can top it with 1 tablespoon of chia seeds to get an extra 5 grams of belly-filling fiber. Add 1 teaspoon of cinnamon for special antioxidants that improve your body’s ability to handle carbohydrates.
In addition to being low carb, cottage cheese also contains probiotics, the healthy bacteria that help improve your digestion.
Walnuts contain fewer carbs than almonds, peanuts, pistachios, and cashews. Plus, they have more antioxidant power than any other nut. Fourteen walnut halves (about 1 ounce) contains only 4 grams of carbohydrates, half of that coming from fiber. One ounce of walnuts also contains 10 percent of your daily intake of magnesium and 2 1/2 grams of healthy omega-3 fats. Walnuts are a great low-carb snack that can be proportioned ahead of time and left in your desk drawer for when you get hungry.
String cheese is another childhood snack staple that’s low carb and good for adults too. One part-skim string cheese stick contains less than 1 gram of carbohydrates and only 80 calories. They’re small and pre-packaged, making them one of the easiest low-carb snacks around. Just reach into your refrigerator, grab one, and you are ready to head out the door.
Toss two large handfuls of chopped and washed kale in a bowl with extra virgin olive oil, salt, and pepper. Line a baking sheet with tin foil and bake at 300 degrees for 20 minutes. People say they are like potato chips—I’m not going to lie, they don’t taste like Pringles, but they’re addictive and really good. One cup of fresh chopped kale only contains 35 calories and 7 grams of carbohydrates, so feel free to have a few extra chips if you’re hungry.
This is a nutrient-packed, crunchy alternative to traditional party mix that saves you 7 grams of carbohydrates per 1/2 cup serving and has four times as much fiber. It keeps well in the refrigerator, but it’s also good to eat on the go.
- 3 cup shelled edamame beans
- 1 tablespoon extra virgin olive oil
- 2 teaspoon curry powder
- 1 dash of salt and pepper
Directions: Preheat oven to 375 degrees. Toss edamame beans, olive oil, curry powder, salt, and pepper together in a bowl until the beans are thoroughly coated. Spread out on a baking sheet and roast for 15 minutes.
Servings: 6 (1/2 cup)
By Dr. Mike Roussell