55 Meals And Snacks To Eat Outside Of Your KBK Meals

55 Meals And Snacks To Eat Outside Of Your KBK Meals

You’ve just spent a week eating KBK for breakfast, lunch, and dinner.

Then the weekend rolls around and you find yourself staring at an empty fridge wondering what you can grab at the grocery store that’s easy to prepare but won’t derail all the healthy eating you’ve been doing.

No matter if you’re on a meal plan or you just order a few meals per week, the following guide to what to eat outside of your KBK meals — because you should be adding calories beyond your meals — will help ensure that you’re staying on track with your goals.

Healthy Summer Meal

The meals you eat outside of KBK should be unprocessed and consist of protein, fat, and carbs.

We recommend building your non-KBK meals just like your KBK meals in terms of food quality, portions, and balance. That means avoiding gluten, dairy, soy, artificial sugars, and processed vegetable oils and instead prioritizing real, whole foods.

It’s also important to make sure you’re getting a balance of protein, fat, and carbohydrates in every meal. For protein, chicken, turkey, beef, fish, and eggs are all good choices. Healthy fats can range from avocados to olives, nuts, and coconut oil. Zucchini, kale, broccoli, and mushrooms are all vegetables that provide a small amount of carbs but are also important sources of vitamins and minerals. If you’re more active or have performance goals, add starch from complex carb sources like sweet potatoes, yuca, plantains, rice, quinoa, and oats.

Use a calculation like the Mifflin-St. Jeor equation to help determine how much you should be eating in a day.

There are a few ways to figure out how much you should be eating in a day. For one, you can rely on a calculation like the Mifflin-St Jeor equation to find your BMR and then adjust for activity. Or use a calculator to find your estimated TDEE (total daily energy expenditure), which incorporates your activity. For performance or overall wellness, eat this number of calories daily. For weight loss, subtract a deficit of 5-20%. For muscle gain, add at least 500 calories. If you still feel like you need more clarity, email nutrition@kettlebellkitchen.com.

From there, you can choose to dig deeper and break this down into daily macronutrients to consume, or just focus on calorie intake. You don’t need to track macros or calories to know how much to eat daily. You can also rely on intuitive eating.

Woman Cutting Vegetables

If your goal is supporting overall health and wellness, eat balanced, whole-foods meals and indulge occasionally.

For those working to maintain overall health and wellness, we recommend listening to your body and eating intuitively. If you find you’re hungry again within two hours of eating, this can be a sign you didn’t eat enough food. Try increasing your portions, ensuring you have enough protein and fat, and upping your intake of veggies if you’re not having at least six servings daily.

Meal ideas:

Paleo Breakfast Hash

Coconut Flour Paleo Muffins

Cauliflower Pizza Bites

Bacon Garlic Avocado Burger

Lemon and Herb Roasted Chicken with Root Veggies

Snacks ideas:

These portions yield roughly 200 calories each, but feel free to adjust them as needed.

  • 2 hard-boiled eggs with 1 small apple

  • ⅓ cup hummus with ½ oz. plantain chips

  • 1 Tbsp of almond butter with 1 medium banana

  • 1 scoop quality protein powder (like grass-fed whey or beef, rice, hemp, or egg white) mixed with 1 cup almond milk and ice

  • 1/4 cup full fat coconut milk

  • 1 cup of homemade trail mix (raw or dry roasted nuts + seeds with dried fruit)

  • 2 oz beef jerky with handful of raw veggies

  • 4 oz uncured chicken or turkey breast deli meat wrapped in lettuce with 1 Tbsp. avocado oil mayo

  • 1 small baked sweet potato with 1 Tbsp coconut butter and cinnamon

  • ½ medium avocado with 1 hard boiled egg and sea salt

  • 2 brown rice cakes with 1 Tbsp. coconut butter and 1 Tbsp. raisins

Cutting Chicken

If your goal is fat loss, aim to eat fewer calories than your body burns daily, and prioritize protein and fat.

Supporting fat loss requires a caloric deficit, meaning eating fewer calories than your body burns. Nutrient density is also crucial — consume foods that will give you lots of nutrients in a small amount of volume. Protein and fat are the most satiating nutrients and help keep blood sugar well balanced, so focus on these.

Keep starchy carbohydrates minimal (unless you are very active), and decrease sugar intake. Start with three meals a day and add one or two snacks as needed. The idea that you need to eat six small meals a day to burn fat is totally false.

Meal ideas:

Spicy Egg Muffins

Lettuce Tacos with Chipotle Chicken

Slow Cooker Pulled Pork with Roasted Vegetables

Pesto Chicken Zoodles

Snacks: Prioritize snacks rich in protein and/or fat such as the examples above or try something different like Kale Chips with Garlic Aioli, Cauliflower Popcorn or Prosciutto Wrapped Melon.

Sweet Potato BBQ

If you want to improve your performance, make sure to rely on carbs before and after workouts and avoid fats during that time.

You’ll want to eat to sufficiently fuel your body and support recovery. This will mean eating enough as well as properly timing carbohydrates to maximize your workouts. Vitamins and minerals are especially essential, so don’t skimp on your fruits and veggies. Choose balanced meals and lessen your fat intake close to your workouts, especially before (fat slows digestion).

Meal ideas:

Protein Overnight Oats

Yuca Waffles with Eggs

Plantain Sandwich (Jibarito)

Chicken Stir Fry with Rice Noodles

Snacks: Prioritize pre/post workout snacks made up of protein and simple, quick-digesting carbs such as Protein Granola Bars, Peach Banana Protein Shake, or an Rx Bar.

If you also want to lose fat but have performance goals and/or are very active, choose lower carb meals most of the day and save your high carb meals for after your workouts.

Woman Drinking Smoothie After Exercise

If you want to gain muscle, aim to eat more calories than your body burns, and rely on smoothies to get in extra calories.

Eating for muscle gain means eating more than your body burns daily to initiate tissue growth. So this may mean eating a lot of food on top of your KBK meals (especially if you choose medium-sized meals). It might even mean eating when you don’t necessarily feel hungry. We suggest building your meals with protein, complex carbohydrates, and fat. Since fat is the most calorically-dense macronutrient, fat-rich foods are a helpful way to meet your calorie goals. Post workout, focus on quicker digesting carbs like white rice and oats. Smoothies can also be great ways to pack in more calories.

Meal ideas:

Apple Cinnamon Baked Oatmeal

Plantain, Bacon, and Chive Frittata

Unstuffed Cabbage Roll over rice

Buffalo Chicken Stuffed Yams

Snacks:

Use snacks as an opportunity to get more calories in with nutrient-dense foods. Some ideas: Chunky Monkey Trail Mix, Dried Mangoes, or No Bake Almond Butter Coconut Bites.

Breakfast Eggs.jpg

If you’re following a particular diet like keto or Whole30, follow that diet’s guidelines.

If you’re sticking to a keto or vegetarian diet, or if you’re following Whole30, you’ll want to create your non-KBK meals and snacks according to that particular diet’s guidelines. Stick to the basics of a real food foundation and adjust as needed

Keto meal ideas:

Keto Breakfast Pizza

Bulletproof Coffee

Low Carb Beef Stew

Pan Seared Salmon with Sauteed Mushrooms and Spinach

Avocado Chicken Salad

Ketogenic diets usually don’t require snacks, since your body is able to go longer periods without food. If you do feel hungry between meals, you may be under-eating. Otherwise, choose fat-based snacks like nuts, olives, pork rinds, or fat bombs.

Vegetarian meal ideas:

Layered Chia & Almond Pudding Parfait

Spicy Kale Potato Breakfast Hash

Harissa Portobello Mushroom “Tacos”

Roasted Cauliflower Steaks with Paprika Cashew Cream

Snacks:

Curried Cashews

Hummus with veggies

Vanilla Pumpkin Seed Clusters

Whole30 meal ideas:

Fried Eggs with Roasted Tomatoes and Mushrooms

Bacon and Spinach Frittata

Chicken Cobb Salad with Buffalo Ranch

Chipotle Pulled Pork Lettuce Wraps with Avocado Aioli

Snacks on Whole30 aren’t necessarily discouraged, however, eating 3 meals a day with minimal snacking is suggested to get the most out of your Whole30. If you need a snack here and there, go for it. But if you constantly feel the need to snack, there may be something else you can adjust to lessen that urge.

Still completely confused on what to eat? All of our meal plan customers receive a complimentary nutrition consultation call with a member of our nutrition team. Email nutrition@kettlebellkitchen.com to set yours up.

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