Whether you want salty fries or sugar cookies, these snack options cut guilt by the gram.

Even if you’ve followed a strict fitness and diet regimen for weeks, everyone gets hit with sudden food cravings. Whether you’re a victim of late-night salt urges or post-workout sugar pangs, you don’t have to destroy your progress by giving in. Here are some healthier alternatives to some of your favorite guilty snacks. Remember, moderation is key, but when you need to satisfy your hunger, don’t start shoveling your face with potato chips and cake—try one of these instead.


A. Chips – FYI: A standard bag of chips is 8 oz. 1200 calories and 72 grams of fat. TRENCH TIP– Take a medium sized sweet potatoand slice it very thin with a mandolin. Place potato rounds onto a paper towel and spray with pam. Sprinkle the potato rounds with salt. Microwave for 2-5 minutes or until crispy.

B. Nachos – FYI: One half serving of restaurant nachos contains between 350 to 400 calories and approximately 14 grams of fat. TRENCH TIP – Wash and dry 1 bundle of kale. Spray kale with pam and give it the rub down. Place kale onto baking sheet, sprinkle with salt and chipotle seasoning. Bake at 250F for 15 minutes or until crispy. Add ground beef, black beans etc.



a. Ice Cream – FYI: A half cup of Haagen Dazs vanilla ice cream has 270 calories and 18 grams of fat. Once you get to more decadent flavors like chocolate chip cookie dough, the calorie count goes up to 310 with 20 grams of fat. TRENCH TIP – Combine 10-12 ice cubes, 1/2 cup almond milk, 1 scoop casein, 1 tbsp cocoa powder, and 1/4 tsp vanilla extract into a magic bullet cup, blend until smooth. *see article – 3 Words for ya; PMS, Eff it and Ice Cream.

b. Cake – FYI: A slice of Betty Crocker chocolate fudge cake has 280 calories (before the frosting). TRENCH TIP – Spray a small microwave safe bowl with pam. Combine 1/3 cup oats, 1/3 cup canned pumpkin, 1 tsp baking powder, cinnamon, 1/2 scoop whey, 1 egg white. Microwave for 2-3 minutes. Pop that sucker out, and top with chocolate PB2.

*I had mine with an egg scrambler.

c. Cookies – FYI: Just three Chips Ahoy! chocolate chip cookies have 160 calories and 8 grams of fat. TRENCH TIP – Mix 1 scoop whey protein and a little bit of water in a small bowl. Spread on to a rice cake. Also tastes fantastic with 1 tsp natural peanut butter. I like to sandwich two rice cakes, 1 scoop whey and peanut butter and place in the freezer for 30 minutes or so. Comes out tasting like a ice cream sandwich.



With love from the Trench Kitchen,

xo Erika ♥