Evening Snacking, Emotional Snacking, Snack Menu
Week 1 was the “why” behind cravings. Week 2 is the “what now.” Use a simple Snack Menu, set up your environment, and handle evening/comfort snacking without guilt (or mindless munching).
Why Cravings Feel Different at Night
Afternoon cravings are often about fuel (not enough protein/fiber earlier). Evening cravings are often about relief.
At the end of the day you might be:
- tired
- stressed
- seeking comfort
- finally slowing down (and noticing you’re hungry)
- used to a snack as part of your routine
Step One: Figure Out What Kind of “Hungry” It Is 
Before you snack, ask:
Am I hungry… or am I:
- Tired (need a break?)
- Stressed (need a reset?)
- Bored (need something interesting?)
- Needing comfort (looking for a little soothing?)
- Under-fed (need more protein/real food?)
Sometimes food is comfort. The goal isn’t to eliminate comfort eating; it’s to notice it and choose it on purpose.
The “Snack Menu” (So You Don’t Have to Think)
When you’re hungry, the best snack is the one you can choose quickly.
Pick 2 snacks from each category and keep ingredients on hand.
Sweet-ish choices
- Greek yogurt + berries + walnuts
- Cottage cheese + fruit
- Apple + peanut butter
- Banana + nuts
- Chia added to yogurt + fruit
Savory choices
- Hummus + veggies + a few whole-grain crackers
- Turkey or ham roll-ups + baby carrots
- Hard-boiled eggs + fruit
- Tuna packet + cucumber slices
- Edamame + fruit
Crunchy choices
- Popcorn + string cheese
- Roasted chickpeas + fruit
- Nuts + an orange
- Whole-grain crackers + cheese
- Veggies + guacamole
Key idea: a plan is better than perfect.
The Evening Snack “Fork in the Road”
If you are truly hungry
Choose a snack that feels like a mini-meal so you don’t keep prowling the kitchen.
Mini-meal snack ideas:
- Greek yogurt + berries + nuts
- Cottage cheese + fruit
- 1–2 eggs + fruit
- Hummus + veggies + crackers
- Small smoothie with protein + fruit
If it’s comfort or habit
Try this 3-step approach:
- Pause: “What do I actually need right now?”
- Support: tea, stretching, a shower, journaling, a quick tidy-up, or a 5-minute walk
- Choose on purpose: If you still want the snack, have it. Sit down and enjoy it (no standing at the counter)
A small tweak that helps: decide your “kitchen closing time” most nights (even if it’s simply “after I brush my teeth”).
Make the Healthy Choice the Easy Choice
If evening snacking is your biggest challenge, it’s not about willpower. Start with setup.
Set yourself up in 5 minutes
- Put your “go-to snacks” at eye level in the fridge
- Put treats out of sight (higher shelf or back of pantry)
- Pre-portion a few snack options (even two days’ worth helps)
- Keep a “comfort drink” option ready (mint tea, decaf, broth, sparkling water)
When the good option is easy, your future self wins.
Store-Bought Shortcuts (Because Real Life Happens)
If you need grab-and-go, here are smart picks that fit your snack strategy:
- Single-serve Greek yogurt or cottage cheese
- Cheese sticks + fruit
- Hummus cups + veggies
- Tuna or salmon packets
- Roasted edamame or chickpeas
- Nuts or trail mix (portion it if it’s easy to overdo)
Quick tip: if it’s mostly carbs, pair it with protein.
Your Week 2 Challenge
Pick ONE option for the next 7 days:
- Keep two go-to snacks ready in the fridge
- Use the check-in before evening snacking
- Sit down for your snack (no scrolling, no standing) at least 3 times this week
Small changes done consistently beat big changes done once.
You don’t need to stop snacking. You just need a snack plan that works with your life, especially when you’re tired and want comfort.
In case you missed it, here’s the link to a video I did on smart snacking at bedtime. Smart Snacking Video
Much love,
Health Coach Carol
“The road to enlightenment is long and difficult, and you should try not to forget snacks and magazines.” ~ Anne Lamott