Hi ,
Let’s talk about snacks.
The first week of January is when many people say:
“This time I’ll be good.”
Then 3pm hits.
You’re tired, hungry and stressed… and the closest snack wins.
Instead of trying to use more willpower, let’s make it easier to win that moment.
WHY YOUR BRAIN LOVES THE WRONG SNACKS
When you’re stressed, tired or bored, your brain goes looking for a quick hit of dopamine – something that feels good, fast.
That’s why the biscuit tin suddenly looks 10x more interesting than an apple.
Most habits work in a simple loop:
Trigger – stress, tiredness, boredom, feeling overwhelmed
Action – snacking, scrolling, smoking, raiding the cupboard
Reward – a brief “ahhh” feeling, comfort, or distraction
We’re not going to fight this loop with willpower.
We’re going to change the action so you still get a reward, but don’t end up hungrier an hour later.
And here’s a key idea:
Remember: avoidance is easier than resistance.
If you have sweets within easy reach, you’ll almost always grab them before the healthier, less exciting stuff.
So we change what’s in reach.
THE SNACK DRAWER PROBLEM
Most snack drawers (or cupboards) look like this:
Biscuits
Crisps
Sweets
Leftover Christmas chocolate
Nothing wrong with these foods sometimes – although having less of them overall is usually better for your health.
The problem is when they’re the only option.
What usually happens:
You grab something quick and sugary
You feel better for 20 minutes
Your energy crashes
You want more… and more…
It’s not a willpower problem.
It’s a setup problem.
WHAT REALLY MATTERS
A good snack should:
Take the edge off hunger
Keep you full for 1–2 hours
Not feel like a “mini meal deal” every time
Snacks that actually fill you up usually have:
Protein (yoghurt, cheese, nuts, hummus, boiled eggs)
Fibre (fruit, veg sticks, wholegrain crackers, oats)
Healthy fats (nuts, seeds, olive oil, avocado, peanut butter)
Snacks that leave you hungry again in an hour are often:
Mostly sugar or white flour
Very low in protein
“Light” or “100 calorie” but not satisfying
You don’t need perfect snacks.
You just need better default options.
PRACTICAL WIN: THE 3-BOX SNACK DRAWER
Let’s build a snack drawer that works with you, not against you.
Use this simple system:
Box 1: Protein
Box 2: Fibre + crunch
Box 3: Treats (small but planned)
Box 1 – Protein snacks (the “full for longer” box)
Pick what fits your home or workplace:
Babybel type or cheese portions (if you have a fridge)
Greek yoghurt pots
Hummus pots
Boiled eggs (kept in the fridge)
Mixed raw nuts (unsalted)
Roasted chickpeas or beans
Aim to have one protein option most times you snack.
Box 2 – Fibre + crunch
Fruit that travels well: apples, bananas, pears
Carrot and cucumber sticks, cherry tomatoes
Wholegrain crackers or oatcakes
Small packs of unsweetened popcorn
Pair these with your protein from Box 1.
Box 3 – Treats (the honest box)
This is the box most people already have.
We’re not pretending treats don’t exist – we’re just containing them.
A few mini chocolate bars or wrapped sweets
Small packets of crisps
Biscuits you actually enjoy (not the ones you eat just because they’re there)
Two simple rules:
Don’t let Box 3 be bigger than Box 1 + Box 2
If you want a treat, try to have protein first, then the treat
Example:
Handful of nuts + a small chocolate = much more filling than chocolate alone.
HOW TO USE YOUR NEW SNACK DRAWER
When you notice a trigger (stress, boredom, tiredness):
Pause for a moment
Ask: “Am I actually hungry, or just stressed / bored / avoiding a task?”If you’re truly hungry, go to Box 1 + Box 2 first
Build a quick snack with protein + fibre
(for example: nuts + fruit, cheese + oatcakes, hummus + veg sticks).If you still want something sweet after that, use Box 3 on purpose, not automatically.
Enjoy it, but let it be a choice, not the first thing your hand finds.
You’re not aiming for “never eat treats”.
You’re teaching your brain:
Same trigger, better action, same (or better) reward.
BONUS: HOME VS WORK VERSION
This works at home, in the office, or even in your car.
At home:
Make one shelf or box “snack central”
Put your better options at eye level
Put higher-sugar treats higher up or in a closed tin
At work:
Keep a dedicated snack box in your drawer or bag
Add a small shopping reminder once a week (nuts, fruit, yoghurt, etc.)
If there’s always a biscuit tin in the kitchen, have your protein snack first, then decide if you still want a biscuit
You don’t have to rely on willpower if your environment is on your side.
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No pressure, no crash diet – just structure that makes “back to basics” easy.
Got questions about this email?
Reply to this email – I read every message personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals
P.S. Next Thursday: The 10-minute “meal prep” that saves you an hour every night (even if you hate cooking).