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.
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 email@example.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.
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.
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
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.
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).
Yuca Waffles with Eggs
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.
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.
Unstuffed Cabbage Roll over rice
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:
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:
Hummus with veggies
Whole30 meal ideas:
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 firstname.lastname@example.org to set yours up.