15min snack: Whole Grain Toast with Avocado, Brie, and Kale
What we’re eating: Whole Grain Toast with half an avocado, 1oz of brie, and some kale.
Why we’re eating it: A bread where you can “see the seeds”, so you know it actually contains whole grains, will give us that fiber and those essential fatty acids (seeds are a great source of omega3’s). Half an avocado has another 5g of fiber and more omega3’s! You might even be able to skip the fish oil supplements after this snack. Kale (or your favorite green) is a great source of micronutrients (vitamins and minerals). Brie is delicious. And if you eat the rind, it has probiotics. This snack packs ~25% of your daily vitamin C (for immune function & proper healing!)
When we’re eating it: This snack is relatively low in simple carbs (19g total) and is also relatively low in total calories, so it’s a great small meal for times when you aren’t moving that much, or a pre- or post-workout snack for times when you are. If you are moving around a lot, this would be a snack and not a stand-alone meal.
What if you’re not moving around? Can you still have those simple carbs? Yes. There’s only 19g of simple carbs here, so if you are following a low-carb diet for whatever reason (induce ketogenesis, help manage migraines, soothe that gut, reduce inflammation, or swap keto quotes with your gym bros who don’t even know about the biochemistry bruh), this is a great way to meet those fiber goals with a low glycemic load. Your total number of simple carbs is going to depend on other parts of your lifestyle, but 50g of carbs/day will still allow most people to maintain ketogenesis. Add 5-15min of moving around after the meal to encourage your muscles to take up the glucose, stabilize blood glucose levels and keep those insulin levels low.
