Courtney Wagner Wellness
Edition One · The Snack Guide
A Field Guide For Midlife Nourishment
The Healthy
Snack Planner
& Guide
Snacking isn't the problem — unplanned snacking is. Real combinations built from whole, nutrient-dense foods, so the next craving already has an answer waiting for it.
- 20 Snack Combinations — sorted by what your body needs right now
- Build Your Own Combo — an interactive base, booster, fruit & flavor mixer
- 5 Prep Habits — that quietly end decision fatigue for good
01
Browse snack ideas by what your body needs right now — recovery, speed, or a craving to meet honestly.
02
Use the Snack Builder to design your own combination from a base, a booster, a fruit for antioxidants, and a flavor.
03
Read the prep tips so your kitchen is already set up before the craving hits.
The Snack Library
Find the snack that fits the moment
Greek Yogurt Protein Bowl
Plain Greek yogurt, hemp seeds, sliced banana, cinnamon
Greek yogurt brings slow-digesting protein while the banana replaces glycogen — a steady combination after a workout, not a spike-and-crash one.
Cottage Cheese & Berries
Cottage cheese, mixed berries, walnuts
Cottage cheese is one of the highest-protein dairy options available. Paired with walnuts, it becomes a genuinely satisfying, muscle-supporting bite.
Turkey & Cucumber Roll-Ups
Sliced turkey, cucumber, avocado, sea salt
Lean protein wrapped around hydrating cucumber and healthy fat — light, portable, and doesn't leave you needing a nap.
Hard-Boiled Egg & Avocado
Two hard-boiled eggs, half an avocado, black pepper
Eggs deliver complete protein; avocado adds fat that helps you absorb it. Prep a batch of eggs on Sunday and this becomes a thirty-second snack all week.
Build Your Own
The Snack Builder
Pick one from each column. Every combination below is built the same way a balanced snack should be for midlife women — a base for substance, a booster for staying power, fruit for antioxidants, and a flavor to make it feel like a choice, not a compromise.
Protein and fiber shown per option are approximate, based on standard servings — actual values vary by brand and exact portion.
1 · Base
2 · Booster
3 · Fruit
Antioxidants, especially useful during midlife hormonal shifts
4 · Flavor
Your Combination
Pick a base, a booster, a fruit, and a flavor
Your combination will appear here as you choose.
Ahead Of Time
Portion Guide & Meal Prep Tips
Most snacking struggles aren't about willpower — they're about not having anything ready when hunger shows up. These five habits close that gap.
Pick one hour — Sunday afternoon works for most people — to wash produce, hard-boil eggs, and portion nuts and seeds into small containers. This single hour is what makes every quick-fix snack actually quick.
Dedicate one shelf in the fridge and one in the pantry to ready-to-eat snacks only. When the shelf is visible and easy to reach, it becomes the default — you stop needing to decide, because the decision was already made when you shopped and prepped.
A snack that pairs protein with fiber — like apple and almond butter, or cucumber and hummus — takes longer to digest and keeps blood sugar steadier than fruit or crackers on their own. Use this rule as your check before eating, not a strict measurement.
Nuts, seeds, chocolate, and trail mix are easiest to overeat straight from the bag. Split a week's worth into small containers or bags right after you shop, while you're not hungry and can measure with a clear head.
Keep a running list of the 10–12 items that show up across your favorite combinations from this guide. A short, repeatable list means the ingredients for a good snack are already in the house before the craving starts.
One Last Thing
Your body isn't the same as anyone else's
This guide gives you a strong starting point, but your hormones, your history, and your daily rhythm are unique to you. If you want a snacking and eating plan built specifically around your own biochemistry, a private Midlife Health Coaching Session is the place to start.
Book Your Midlife Health Coaching Session