Top 10 Snacks
for Intermittent Fasting Eating Window

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Let’s be real – snacks have a bad reputation. We often associate snacking with cheating and consider it a bad habit.

But it shouldn’t be. 

Snacks can be a great way to help get all the necessary nutrients from your diet. This is especially important when following a time-restricted eating pattern like intermittent fasting.

With a limited eating window, it might be harder to consume the same amount of food as normal. This can be an advantage if you’re looking to lose weight but could also lead to dietary deficiencies if the diet is not balanced and nutritious enough.

Therefore, make sure to use the hours during your eating window to pack up on macronutrients, vitamins and minerals your body needs. Dietitian-approved meal plan like the 21-day Intermittent Fasting Meal Plan for weight loss can be a convenient option to ensure a balanced intermittent fasting diet.

But are you just looking for healthy intermittent fasting snacks to curb the hunger between eating window meals?

We’ve found 10 snack options that fit all the criteria for the perfect intermittent fasting snack:

  • Healthy. All the fasting snacks on the list are packed with vitamins, minerals and/or high in protein and fiber. We tried to avoid empty calories like sugar, fats as much as possible.
  • Convenient. Healthy snacking should be easy to do. We’ve added only snacks that are convenient to grab on the go, keep in your bag or an office drawer. This way, you can make sure that it’s easy to stick to healthy intermittent fasting snack choices.  
  • Less than 200 calories. If you’re on an intermittent fasting diet, most likely you are looking to lose weight. Calories from snacks can often add up and jeopardize your weight loss goals; therefore we made sure only to include snacks containing up to 200 calories.
  • Available online. We’ve listed intermittent fasting friendly snacks that you can easily order online from Amazon. This makes it even more convenient to stock up healthy snack options from the comfort of your home.

Before we move on to the 10 snacks for intermittent fasting, let’s make one thing clear. When doing intermittent fasting you can’t snack during the fasting window. Having any caloric food or beverage will break your fast. This means you should only enjoy these intermittent fasting snacks during the eating window.

Let’s hope you’re hungry because here’s the selection of 10 best snacks for intermittent fasting. 

10 Best Snacks for Intermittent Fasting

SNACK 1

NOKA

Superfood Pouches

Time between the eating window meals is ideal to snack on vitamin-full fruits and berries. These NOKA Superfood Pouches are the most convenient way to do it. They are made from certified organic fruits and veggies and come in convenient squeeze packs to carry around easily. Each pouch has 5g of flax and plant protein and contains 110 – 120 calories.

NOKA Superfood Pouches come in 6 mouth-watering flavors. It wasn’t easy to choose our top picks, but we would suggest mango/coconut and strawberry/pineapple flavours.

GET THIS IF you enjoy snacking on fruits, veggies and berries. Any smoothie fans will love this too – you can have a Noka Superfood Pouch on the go and won’t have to deal with all the mess making a smoothie yourself.

SNACK 2

Kiss My Keto

Bone Broth Powder

Bone broth is a popular addition to an intermittent fasting diet. It’s rich in nutrients, high in protein but low in carbs, making it popular among keto diet supporters. While you can’t drink it during the fasting window, bone broth is a filling drink to enjoy between eating window meals or to break the fast and replenish the minerals lost while not eating.

Making your own bone broth is too much work for most of us, therefore Kiss My Keto Bone Broth Powder can be the go-to choice. Just mix a packet in a cup of hot water and your keto-friendly intermittent fasting snack is ready. They also have 3 flavors to choose from: beef chili, lemon turkey thyme and Thai green curry chicken. Or…you can always get more than one because one packet of bone broth mix is only 70-80 calories.

GET THIS IF you are looking for a savory snack to warm you up and satisfy your hunger. This will be ideal for everyone doing keto intermittent fasting.

 

SNACK 3

Pure Protein

Protein bars

No snack list can be complete without a protein bar. It is indeed one of the easiest ways to fight off hunger between meals. However, often protein bars are high in sugar and have more calories than a candy bar. Pure Protein Bars are low in sugar and high in protein – just the way a protein bar should be. These are also among the most popular protein bars on Amazon with hundreds of people praising their taste and ingredients.

One Pure Protein Bar contains 180-200 calories depending on which of the 3 flavors you choose. Therefore, if you’re doing intermittent fasting for weight loss, stick to one protein bar in an eating window. Luckily, these are quite filling so one should satisfy your hunger.

GET THIS IF you have a sweet tooth. All 3 Pure Protein Bar flavors have some chocolate in it, so it should curb your sweet cravings.

SNACK 4

Wildway

Grain-free granola

Wildway granola is the perfect alternative to sugary cereals many of us have grown up to enjoy. It has no added sweeteners, sugar, artificial flavorings or grains, making it gluten-free. Natural sweetness and taste come from dried fruit and spices like cinnamon and vanilla.

It comes in 4 different taste options and is ideal for basically any diet – paleo, plant-based or keto. We suggest mixing this healthy granola with almond milk to break the fast or snack on it between the meals.

GET THIS IF you are looking for a healthy alternative to cereal. Wildway granola will also be an excellent snack for intermittent fasting if you enjoy snacking on nuts, seeds and dried fruits – this granola is a mix of all of those.

SNACK 5

Emerald

Nuts Variety Pack

Nuts are rich in healthy fats and packed with fiber, protein, vitamins and minerals. The downside is that they are also calorie-dense and it’s easy to quickly add an extra several hundred calories by snacking on nuts. The best way to keep track of the amount you eat is to get smaller packets of “daily dose” of nuts. Each Emerald Nuts Variety Packs have 100 calories; therefore you will know exactly how much you consume.

You can choose from multiple nut mix options – from roasted almonds to jalapeno cashews. These little packets are easy to carry around in your bag or keep at work to enjoy while waiting for your next eating window meal.

GET THIS IF nuts are your go-to snack, but buying big packages lead to eating too much of this goodness. These 100 calorie nut packs can become your new favorite snack for intermittent fasting.

SNACK 6

Off The Eaten Path

Veggie Crisps

Craving chips but would prefer a healthier snacking option? Try Off The Eaten Path Veggie Crisps. These will also trick you into eating more vegetables- they are made from wholesome ingredients like rice, peas, and black beans. 

1 package has only 160 calories so you don’t have to worry about adding too many calories just from snacking. They also have hummus crisps, which will be great paired with hummus and cut cucumbers and carrots.

GET THIS IF you are looking for a healthy alternative to chips. Struggling to eat vegetables? These crips will trick you into eating plenty.

SNACK 7

KIND

Whole Fruit Bars

Each Kind Whole Fruit Bar has 4 simple ingredients and these are an easy and tasty way to add fruit to your daily routine. It is suggested to have at least 5 portions of fruit per day and Kind Whole Fruit Bar can help you reach this goal. With each bar having 1-2 servings of fruit, this can be a healthy intermittent fasting snack for anyone.

These fruit bars have 6 flavor options with pineapple + banana + kale + spinach bar one being our favorite. This one is a great mix of healthy greens, but to satisfy even the biggest sugar cravings, you can go for dark chocolate + strawberry fruit bar.

GET THIS IF you are looking for a delicious snack to have on the go and prefer fruity bars over regular protein bars.

SNACK 8

Navitas Organics

Superfood Power Snacks

If you’re feeling sluggish waiting for your next intermittent fasting meal, a power snack like this could be what you’re looking for. Navitas Organics Superfood Power Snacks bring together nuts, seeds and premium superfoods to help you power through your day.

These are certified organic and minimally processed to ensure you get the maximum nutrition from all the ingredients. Navitas Organics Superfood Power Snacks come in 4 options: Chocolate Cacao, Coffee Cacao, Blueberry Hemp and Cacao Goji. Coffee cacao is our top pick since you get extra energy from coffee.

GET THIS IF you would enjoy a natural energy boost in one bite. While these are quite high in calories, each piece is nutrient-dense, rich with minerals and healthy fats to add to your intermittent fasting diet.

SNACK 9

Jack Link’s

Beef Jerky

Jack Link’s Beef Jerkys are protein-packed snacks in ready-to-eat packages. These are also full of taste – marinated in a blend of herbs and spices and slow-cooked over hardwood smoke. We liked that they are cut in bite-sized pieces making it easy to snack on the go.

Jack Link’s Beef Jerky are made from 100% beef and have two flavor options – original and teriyaki. These will perfectly satisfy your cravings for a savory, meaty snack during the eating window.

GET THIS IF you’re a carnivore looking for a meaty snack high in protein. Jack Link’s Beef Jerkys are convenient on-the-go snacks in bite-sized pieces.

SNACK 10

HighKey

Keto Mini Cookies

Cookies might not be the first thing that comes in mind when thinking about healthy snacks. However, HighKey Keto Mini Cookies have zero sugar and are low in carbs, making them a great keto intermittent fasting snack. 

These sweet treats are made for health-conscious dieters who still want to enjoy cookies with a rich taste. HighKey Keto Mini Cookies come in 3 yummy flavors: double chocolate brownie, snickerdoodle and everyone’s favorite – chocolate chip.

GET THIS IF you’re craving guilt-free cookies as a snack for intermittent fasting eating window. You will especially love these if you’re following the keto diet.

How to lose weight with intermittent fasting?

Would you be excited to finally get fit and healthy thanks to intermittent fasting? Kick start your intermittent fasting regime with our 21-day Intermittent Fasting Challenge. It has helped hundreds of people successfully lose and sustain (!) their dream weight. 

Best part? The challenge comes with a customized meal plan to ensure you know exactly what and when to eat! 

RESEARCH and TEXT BY:

TAURAS SINKUS

TAURAS SINKUS

Tauras is the founder and face of the 21 Day Hero. While being obsessed with mind and productivity hacks, he is hooked up with HIIT type group training and cooking gourmet meals almost every day. Tauras is widely known in the startup community for his kick-ass social media and marketing skills too!

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