How I Actually Eat During the Week

Spring | Week 15 Snackagories

We’re one week out from my first in person event: Seasonal Snack Attack.

There are a handful of folks signed up, all of them are my friends.

I’ll be honest, I thought more people would see it and think, wait, I need this. I thought more strangers would be curious.

But this isn’t about filling a room on the first try. It’s about building community and showing up honestly. Every event has a first room, this just happens to be mine.

I am a Certified Health Coach, and I keep coming back to how I got here. My health coaching journey started in 2018, while I was working at a bank in NYC and started noticing the toxic eating and lifestyle habits around me. We were all working demanding corporate desk jobs, so I started sharing my own tips and tricks for how I was thinking about food and meal prepping for myself during the week.

This evolved into joining the banks wellness team and ultimately becoming a health coach.

My instagram account, my brand, NiknackSnackattack, has been along for the ride. My Snacks Prep Method has silently fueled me for years.

Snack Attack exists because of one very real, recurring question everyone asks themselves:

what the heck am I going to eat this week?

I don’t think about food in a Pinterest picture-perfect, meal-prep-for-the-week way. I center myself in reality. Real life often looks like busy weeks and low energy evenings. When I open the fridge, I want something that actually sounds good, feels good, and doesn’t require a full production.

This is how I actually eat.

I don’t prep full meals, I prep snacks.

More specifically, I prep what I’ve been calling Snackagories.

• A savory dip or spread [something savory and scoopable].

• A grab + go pantry snack [something nonperishable that lives in your bag or pantry].

• A fresh produce snack [something fresh and crunchy].

• A sweet tooth snack [something sweet to reach for without thinking twice].

• A bulk protein source [something with protein that actually fills you up].

When I have these things prepped, I’m a different person. I’m more energized, less overwhelmed, and way less likely to spiral into “I have nothing to eat” territory.

Snack Attack is me teaching this system in real life.

It’s not about strict recipes. Honestly, choosing recipes for this first event was the hardest part. Snack Attack is a formula that can be customized to your personal palate and preferences. It’s how to build a week of food that meets you where you are.

If you’re located in WNY, let me give you a preview of what joining me next Sunday would look like:

You’d walk in and immediately have something to snack on (because obviously).

You’d watch me make a few of my go-to staples in real time, then have the chance to make them yourself. The kind of things I make on repeat because they’re easy, flexible, and actually taste good.

You’d leave with simple formulas you can reuse, not just one-off recipes you forget about.

You’d start to see how a week of food can come together in under an hour without overthinking it.

And you’d be in a room with other people who are also just trying to feel a little more put together when it comes to eating.

A small group makes it even better.

More conversation. More connection. More space to actually ask questions and make it your own. If you’ve been thinking about coming, I’d genuinely love to have you in the room. There’s still space, and it’s going to be a really great afternoon.

And if not this time, that’s okay too. This isn’t going anywhere. Heck, maybe one day i’ll have a Snack Attack tour.

Because this is how I eat, and I know I’m not the only one who needs structure around food prep. You can join me for Snack Attack next Sunday, April 19th at 12:00 PM in Buffalo.

This Week’s Snackagories

The first of spring eats! Spring is here and I’m leaning all the way in.

🥣 Savory Dip / Spread

White Bean Peanut Sauce

A creamy, nutty, slightly tangy sauce that does everything—dip, drizzle, dressing, marinade. This is one of those “make it once, use it all week” staples.

Ingredients

• 1 can white beans (drained + rinsed)

• 1/4 cup natural peanut butter

• 2–3 tbsp soy sauce or tamari

• 1–2 tbsp maple syrup

• Juice of 1 lime

• 1 small garlic clove

• 1–3 tbsp warm water (to thin)

How to use it this week: Drizzle it over your bulk protein, dunk your snap peas in it, toss it with leftovers… it’s an anchor that makes everything else feel put together.

🍞 Grab + Go Pantry Snack

Carrot Cake Loaf

Soft, lightly spiced, and just sweet enough. Feels like a treat, eats like a snack. Perfect with coffee or as your “I need something but don’t know what” moment.

Ingredients

• 1 cup grated carrots

• 1 cup rolled oats

• 1/2 cup flour (any kind)

• 2 eggs

• 1/4 cup maple syrup

• 1/4 cup olive oil or melted coconut oil

• 1 tsp cinnamon

• 1/2 tsp baking soda

• Pinch of salt

• Optional: walnuts, raisins, or shredded coconut

🥕 Fresh Produce

Snap Peas and Marinated Artichokes

This is peak April energy: crisp, bright, a little briny. Minimal effort, high reward.

Ingredients

• Fresh snap peas (washed, ends trimmed)

• 1 (14 oz) can quartered artichoke hearts, drained

• 1 lemon, juiced

• 2 tablespoons extra-virgin olive oil

• 2 cloves garlic, chopped (Optional)

• 1 teaspoon Italian seasoning

• 1 teaspoon salt, or to taste

• 1 teaspoon ground black pepper, or to taste

How to eat it this week: Snack plate style with the peanut sauce, or toss together for a quick crunchy salad situation.

🍫 Sweet Tooth Snack

Chocolate Pistachio Cookies

Salty, chocolatey, a little fancy but still easy. The kind of cookie you keep grabbing every time you walk through the kitchen.

Ingredients

• 1 cup flour

• 1/2 tsp baking soda

• 1/2 cup butter (or coconut oil), softened

• 1/2 cup sugar

• 1 egg

• 1 tsp vanilla

• 1/2 cup chopped pistachios

• 1/2 cup chocolate chips

• Pinch of flaky salt

🍗 Bulk Protein Source

Sheet Pan Peanut Chicken

This is where the peanut sauce really shines. Roast it once, and you have protein ready for bowls, wraps, salads, or straight out of the fridge.

Ingredients

• 1–1.5 lbs chicken thighs or breasts

• 1/3–1/2 cup white bean peanut sauce (from above)

• 1 tbsp olive oil

• Salt + pepper

How to make it: Toss chicken in olive oil, salt, and pepper. Roast at 400°F for ~20–25 minutes (until cooked through), then drizzle or toss with peanut sauce.

How it all comes together: Chicken + snap peas + extra peanut sauce = a no-thought, actually satisfying meal. This is the kind of combo that carries you through the week.

If you make nothing else this week — make the sauce. Everything builds from there.

We’re doing it anyway

I think I thought this first Snack Attack event needed to “prove something.”

But the more I sit with it, the more I realize:

This is the beginning.

I’m building something in real time, figuring out what resonates, what sticks, what people actually need more of.

And I want to keep doing this.

Bigger rooms, different formats, seasonal versions, bringing Snack Attack into more spaces and more communities.

This is just the first one.

Thanks for reading this weeks SubSnack <3

Happy snacking,

Niknack

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