Wondering what snacks you may eat between meals?

Our 3 meal plans (Keto/Banting; Low GI; Mediterranean) on the LK FITNESS APP have different snacking guidelines. See below.

We advise that you try to avoid snacking, which doesn’t fall within these guidelines, if you’re hoping to lose weight or are not seeing results. However, if your goal is to simply maintain your current weight, or your activity level is very high, you may have additional snacks from the lists below.

TIP: Make sure you are drinking enough water daily (6-10 glasses). You can drink unflavoured still water, tap water or detox water (see detox water recipe). When you’re thirsty, your brain interprets this signal that you’re thirsty as if you’re hungry. So, when you are dehydrated, you’ll struggle with cravings, feel hungry and ultimately eat more than you need to.

Please note: All LK Fitness meal plans were developed by a dietitian. However, should you wish to personalise your meal plans, we recommend that you consult your doctor or your dietician for advice on how to adapt meals to suit your allergies, health requirements and/or personal preferences.

Keto/banting snack ideas

With the banting lifestyle, you only eat when you are hungry. So, if you are getting hungry between meals, then you didn’t have sufficient fat in your previous meal and should adjust your fat consumption at the next meal.

Choose snacks from the GREEN list found in the keto/banting guidelines.
Other snacks include:

biltong and droë wors (cured meat)
keto/banting seed crackers
nuts
olives
berries
raw vegetables such as cucumber, cherry tomatoes, broccoli, asparagus, cabbage, cauliflower, peppers and sugar snap peas
seed mixtures
small portions of cheese

Low GI snack ideas

With the Low GI lifestyle, one regularly eats small meals. However, if you find it necessary to snack, you can eat fruit between meals.

Included in your daily calorie consumption on the low GI diet are either two fruits or 1 fruit with a small yoghurt, in addition to milk for tea or coffee:

1-2 fruits listed as low GI (<55) on the Glycemic Index such as cherries, grapefruit, pears, apples, oranges, plums, strawberries, peaches, grapes and dried apricots
1 small container of fat-free flavoured or unflavoured yoghurt
250ml low-fat milk per day for coffee or tea

Other snacks not included as part of the recommended calorie consumption:

2 cups homemade popcorn
50g biltong (cured meat)
raw vegetables such as cucumber, cherry tomatoes, broccoli, asparagus, mushrooms, peppers
2 boiled eggs
5-7 raw unsalted almonds
Futurelife LITE bar, eat sparingly
Safari Just Fruit Bar, eat sparingly

Note: No fruit juice is allowed. You can occasionally drink 250ml tomato or carrot juice.

Mediterranean snack ideas

With the Mediterranean lifestyle, you eat when you’re hungry, and stop as soon as you’re full. Fresh fruits and vegetables are usually eaten as a snack or with a meal.

Get the Mediterranean Easy Diet e-book: CLICK HERE

If you need to snack, you may choose two of the following snack categories daily (included in your daily calorie consumption):

1 portion fruit
1 cup raw vegetables such as cucumber, cherry tomatoes, broccoli, asparagus, mushrooms, peppers
5-7 almonds, cashews or macadamia nuts
175ml plain Greek yoghurt

Each of these options equals one portion: