We can all agree that snacks are delicious. But did you know they’re also an important part of your Lose Fat meal plan? You won’t see the the recipes in Your Plan in the Home section, because the choice is up to you. While main meals cover the majority of your nutrition needs, regular snacks can help you to get the most out of your workouts and keep you from feeling deprived.
It’s perfectly normal to go through a bit of trial and error to find the meal and snack times that keep you feeling satisfied and energized while chasing your fat loss goals. These guidelines will help you to plan your meals and snacks for success.
How many snacks should you eat each day?
Women on the Lose Fat plan: up to 2 snacks per day
Men on the Lose Fat plan: up to 2 snacks per day
For best results, we recommend choosing mainly snacks that are 150-200 calories and contain at least 4 grams of fiber per serve to keep you feeling full and satisfied while you lose weight.
To make snacking choices easy, we’ve divided our snacks into four types, all carefully created by our nutrition team to ensure you meet your health and fitness goals and your nutritional quota.
1. Everyday snacks
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Everyday snacks are low in added sugar and nutrient dense, and lower in calories than our other snacks.
All less than 150 calories, these are small snacks designed to keep you going – for those times you’re feeling peckish, but not starving. Many of these snacks are fruit or vegetable-based, and they also include liquid snacks like juices and hot drinks. Try our Orange, Carrot & Ginger Juice for a refreshing pick-me-up after a tough workout.
Timing your everyday snacks: There’s no recommended window in which to consume your everyday snacks, so monitor your own hunger levels and progress to find the right balance. Some people prioritize pre and post-workout snacks when they are aiming to lose body fat. It’s okay to go through a bit of trial and error to find what works best for you.
2. Pre-workout
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These snacks (which are all between 170-220 calories each) are specifically designed to fuel your body so you can train hard and get results. They contain nutritious carbohydrates and are low in fat to boost energy levels and not be too heavy in your stomach before exercise. The Quick Banana & Chia Toast is a popular pre-workout choice.
Timing your pre-workout snacks: Ideally these snacks should ideally be eaten 1-2 hours before working out. If you’re doing strength or weight training first thing in the morning, we recommend having a snack or a light breakfast 1 hour before you start. However, you can do an early morning cardio session – like Boxing with Michael – with nothing in your stomach, if you prefer.
3. Post-workout
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These snacks (which are all between 170-220 calories each) are designed to help you recover from your training session so you’re ready to take on the next day’s workout. They are rich in high-quality protein for muscle repair and will give your body the building blocks for new lean muscle tissue. Try our Recovery Chocolate Mug Cake for a post-workout protein hit.
Timing your post-workout snacks: Ideally, have a post-workout snack or meal within 1-2 hours of training. A good tip if you’re trying to lose fat is to have your main meal prepped so you have something healthy ready to eat as soon as you feel those post-workout hunger pangs.
4. Treats
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Centr is not about deprivation, so if you’re craving something indulgent, we’ve got treats to keep you happy while staying on track. Our treats have between 170-220 calories each. Try our Peanut Caramel Cups as a dessert.
Timing your treats: As these snacks are higher in calories, we suggest only having them once or twice a week.
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