When you get your nutrition program really dialed in, your training program will work like magic.

One of the habits you need to get into is eating every 2-3 hours.

Meals are pretty easy to visualize:

• Breakfast: Eggs, bacon, melon, sausage
• Lunch: Chicken, Roast beef, spinach salad, carrots, bell pepper
• Dinner: steak, salmon, broccoli, asparagus

But it’s harder to come up with good snack ideas. I mean, the time it takes to chew steak, spinach, and a bell pepper will use up a whole 15 minute break (and then you won’t even have a chance to pee!)

I was re-reading Primal Body-Primal Mind by Nora Gedgaudas and found a great list of primal snacks. Check them out, try a few, and leave a comment with your favorite healthy snacks!

• Raw nuts (that have preferably first been soaked overnight in salt water, drained, rinsed, and dried in a 150 degree oven to eliminate phytates and trypsin inhibitors) including: macadamia, almonds, pecans, hazelnuts, brazil nuts, pumpkin seeds, and walnuts
• Hard boiled or deviled eggs (organic, free-range)
• Sardines packed in olive oil (very rich in zinc and omega-3)
• Tuna packed in olive oil
• Tuna or chicken salad (w/o any macaroni)
• Sliced seasoned avocado

• Pate (no crackers or bread!)
• Grass-fed liverwurst or braunschweiger sausage
• Olives [note from Luke: Whole Foods in Reno has a great selection of olives!]
• Cream cheese balls, herbed or plain, with an olive center
• Coconut flakes
• Green drinks (no sugar!)
• Almond or other nut butter – NOT peanut or cashew (use celery sticks or a spoon)
• Organic, full-fat cheese slices (preferably raw milk based) or a slice of brie (goat and/or sheep milk)
• Homemade salmon jerky, beef jerky, or pemmican (see recipes in Nourishing Traditions by Sally Fallon) or a good homemade-style beef jerky sold at a natural foods-type meat counter
• Raw veggies and homemade avocado dip or guacamole
• Sliced turkey or roast beef rolled up with cheese or cream cheese
• Lox or smoked salmon – with or without cream cheese
• Shrimp cocktail with lemon

The secret: Fuel your body more often, not less. You don’t want to feel starved or deprived.

By fueling your body throughout the day you’ll keep your metabolism revving!