One of the major factors I consider when writing my clients’ nutrition programs is the satiety factor of their meals.

This is a sponsored conversation written by me on behalf of Planters . The opinions and text are all mine.

When a meal provides adequate nutrients, satisfying taste, and ample fullness, it should last you anywhere from 4-6 hours before getting hungry again for your next meal.

If you consistently experience hunger before that 4 hour mark, we’d then have a look at your meal make-up to ensure that it has the right amount of food volume and macronutrients.

Most often, the case is not eating enough fat – I like to keep dietary fat to between 13-18 grams per meal for optimal satiety, depending on the individual.

With this in mind, I typically recommend that my clients eat 3 square meals a day, plus one snack. We all lead busy lives with hectic schedules, and sometimes that means going 6+ hours between lunch and dinner.

When this is the case, a balanced, nutritious snack with the right macronutrient profile will help to stave off hunger before that next meal.

Peanuts make for a great in-between meal snack, clocking in at 14 grams of fat – of the healthy mono- and polyunsaturated variety –  in a 1 ounce serving.

An ounce – or about 39 Planters Chili Lime peanuts – also contains 7 grams of protein, another key hitter in boosting that snacking satisfaction factor.

On the days I’m in the gym for 5+ hours training clients, it’s sometimes a stretch between my breakfast at 6:30, and my lunch later in the afternoon. I like to keep a container in my gym bag and car along with some granola bars and protein drinks to hold me over.

I also like to add peanuts to fruit + other proteins for a pick-me-up post workout or in between meals. I make my peanut butter cup bites over and over again – and then the other day, I made these PBJ Protein Balls:

PBJ Protein Balls

8 oz Planter’s Dry Roasted Unsalted Peanuts

30 grams of freeze-dried strawberries

80 grams of vanilla protein powder

4 T. honey

Put the peanuts in a food processor and pulse until it resembles a peanut meal (but not peanut butter.) Add the strawberries and protein powder, and pulse for another :30 until well mixed. Turn to “on” and add the honey. Form into 1.5 inch balls. Makes 24 1.5 inch bites.

Nutrition Info:

For one 1-inch round ball:

84 kcal

Fat = 4.9

Carb = 6.5

Protein = 4.9

What are some of your go-to snacks to keep stay on track and keep your fulness factor high?

This is a sponsored conversation written by me on behalf of Planters . The opinions and text are all mine.