If you’re a regular cannabis user, odds are you’re familiar with the munchies. This insatiable hunger that comes with marijuana use can be overpowering. In fact, one reason many users quit cannabis is because the munchies make them gain weight.
But it doesn’t have to be that way! If you make the right choices when the hunger pangs hit, cannabis can actually work in your favor to help maintain a healthy weight. Studies show that cannabis users have a lower average BMI than non-consumers, and may have an improved metabolism. Having the munchies doesn’t have to lead to weight gain if you eat healthy options.
Don’t Let the Munchies Be Your Downfall
The munchies make you want to binge on sweet, salty, fatty junk foods. There are ways you can give into these desires a little while still being healthy. Other than not overeating, one good way to stay healthy is to pay attention to the 3 macronutrients: protein, carbs, and fat.
Each body is unique, so there are many different diets to try. Some people benefit from high-protein diets like keto, while others do well on carb-focused vegan diets. Below are 15 nutritious snacks that are so simple you can easily make them while stoned.
1 – Ants on a Log
- 5 stalks celery
- ½ cup peanut butter
- ¼ cup raisins
Step One: Cut the celery stalks in half.
Step Two: Spread peanut butter across the stalks.
Step Three: Sprinkle raisins on top of the peanut butter
Nutritional Info: (per stalk) 91 calories, 6.6g fat, 6.4g carbohydrates, 3.5g protein
2 – Fruit & Cottage Cheese
- 1 apple or can of pineapple rings
- ¼ cup cottage cheese
- cinnamon or honey (optional)
Step One: Slice apple to medium thickness or halve the pineapple rings.
Step Two: Add cinnamon or honey to cottage cheese (optional).
Step Three: Serve and dip!
Nutritional Info: 133 calories, 3g fat, 21g carbohydrates, 8g protein
3 – Banana Oat Cookies
- 3 bananas
- 2 cups rolled oats
- 1 cup dates, pitted and chopped
- 1 teaspoon vanilla extract
Step One: Preheat oven to 350° F (175° C).
Step Two: In a large bowl, mash the bananas. Stir in oats, dates, and vanilla. Add water if needed and mix well.
Step Three: Let sit for 15 minutes. Drop teaspoonfuls onto a cookie sheet.
Step Four: Bake for 20 minutes or until lightly brown.
Nutritional Info: (per cookie) 56 calories, 2.4g fat, 8.4g carbohydrates, 0.8g protein
4 – Veggies & Homemade Hummus
- 1 can chickpeas (not drained)
- 1 tbsp tahini
- ½ cup low-fat, plain yogurt
- 2 crushed garlic cloves
- juice from 1 lemon (2 tbsp)
- ½ tsp salt
- 1 tsp cumin
- 1 tsp paprika
- 1 tbsp olive oil
Step One: Put the chickpeas, tahini, yogurt, garlic, salt, lemon juice, olive oil, and any spices into a blender.
Step Two: Blend while adding 1-2 tbsp of the chickpea water for smoother hummus.
Step Three: Serve with veggies, like carrots, cucumbers, sliced bell peppers, raw broccoli, or cherry tomatoes.
Nutritional Info: (per ¼ recipe) 135 calories, 5g fat, 12g carbohydrates, 7.5g protein
5 – Goat Cheese Stuffed Fig
- 12 figs
- ½ cup goat cheese
- 1 tsp olive oil
- black pepper
- honey (optional)
Step One: Preheat oven to a high broil.
Step Two: Remove fig stems. Cut an X into the top of each fig. Put the figs on a sheet tray.
Step Three: Put goat cheese into a plastic bag and cut off one corner. Pipe the cheese into each fig.
Step Four: Drizzle the figs with olive oil and sprinkle with salt and black pepper.
Step Five: Broil for 4 minutes or until the goat cheese starts to brown. Drizzle with honey (optional) and serve warm.
Nutritional Info: (per fig) 83 calories, 2g fat, 14g carbohydrates, 2g protein
6 – Guacamole
- 3 avocados
- 2 tbsp lime juice
- ½ red onion
- 10 cherry tomatoes, quartered
- ¼ cup chopped cilantro
- black pepper
Step One: Slice the avocados in half and remove the core. Scoop the flesh into a bowl and mash with a fork. Add the fresh lime juice while mashing.
Step Two: Add the chopped red onion, sliced cherry tomatoes, and cilantro. Mix it in. Add salt and black pepper to taste.
Step Three: Serve with tortilla chips, or baby carrots and celery
Nutritional Info: (per ¼ recipe) 200 calories, 18g fat, 14g carbohydrates, 3 g protein
7 – Chicken Salad Lettuce Wraps
- 12 ounces shredded chicken breast
- ½ cup Greek yogurt
- ½ tsp sage
- 1 tsp thyme
- 1 tbsp lemon juice
- romaine lettuce
- ½ cup red grapes (optional)
Step One: In a large bowl, combine the shredded chicken, Greek yogurt, lemon juice, and spices.
Step Two: Halve the grapes and mix them in (optional).
Step Three: Serve on leaves of romaine.
Nutritional Info: (per ¼ recipe) 129 calories, 2g fat, 5g carbohydrates, 20g protein
8 – Shrimp & Cocktail Sauce
- ½ cup ketchup
- 2 tbsp horseradish
- 1 tsp lemon juice
- ½ tsp Worcestershire sauce
- ½ tsp hot sauce
- 1-2 pounds large shrimp tails, peeled and deveined
Step One: Whisk together all the ingredients for the sauce in a bowl.
Step Two: Cook the shrimp tails in their shells in boiling water until they turn pink.
Step Three: Arrange the cooked shrimp around the cocktail sauce and serve.
Nutritional Info: (per ⅛ recipe) 62 calories, 0.7g fat, 4.3g carbohydrates, 9.4g protein
9 – Chickenless Nuggets
- 1 vegetable bouillon cube
- 1 cup texturized vegetable protein
- 2 tbsp flour
- 1 tsp spice blend — good options include paprika, red pepper, onion powder, garlic salt, black pepper, etc.
- 1 egg (1 extra egg optional for breading)
- Breadcrumbs (optional)
Step One: Preheat oven to 500°F (260° C). Heat water in a medium bowl and stir in the bouillon cube until dissolved.
Step Two: Add the vegetable protein. Break up larger pieces with a fork. Stir, then allow to stand for 5 minutes.
Step Three: Add the egg, flour, and spice blend. Mix well.
Step Four: Form nuggets.
Step Five: Mix whisked egg and breadcrumbs into a bowl and bread the nuggets by dipping them in the batter (optional).
Step Six: Place nuggets in the oven and bake for 10 minutes or until golden brown. Flip and bake for another 5 minutes. Cool before serving.
Nutritional Info: (per nugget) 47 calories, 0.8g fat, 3.7g carbohydrates, 5.8g protein
10 – Sweet Potato Chips
- 2 large sweet potatoes
- 2 tbsp olive oil
- sea salt
Step One: Preheat oven to 250°F (121° C).
Step Two: Thinly slice the sweet potatoes. Coat the slices in olive oil before sprinkling with sea salt. Place the slices in a single layer on a baking sheet, making sure the edges don’t touch.
Step Three: Bake for 2 hours, flipping after 1 hour. Remove from the oven once the chips are crisp and lightly browned. Leave to rest for 10 minutes before serving.
Nutritional Info: (per ½ recipe) 200 calories, 9.5g fat, 27g carbohydrates, 1.5g protein
11 – Fruit Salad
- 3 kiwi fruit
- 3 bananas
- 2 oranges
- 2 cups strawberries
- 2 cups pineapple chunks – fresh or canned
- 2 cups blueberries
- 1 cup seedless grapes
- ⅔ cup orange juice
- ⅓ cup lemon juice
- ⅓ cup white sugar
Step One: Peel and slice all the fruit. Mix the fruit together in a large bowl.
Step Two: Add orange juice and lemon juice to the bowl and mix.
Step Three: Sprinkle sugar over the fruit mixture and leave to rest in the refrigerator for at least 15 minutes. The longer you leave it, the more maceration can occur. This is the process of the sugar and acid drawing out the fruit juice.
Step Four: Scoop the fruit mixture into serving bowls. Pour extra fruit syrup from the mixture over each portion before serving.
Nutritional Info: (per ⅒ recipe) 155 calories, 0.6g fat, 39g carbohydrates, 1.8g protein
12 – Protein Packed Tuna Salad
- 18 oz white albacore tuna, drained
- ¾ cup Greek yogurt
- ⅓ cup Dijon mustard
- 1 chopped celery stalk
- ⅓ cup sunflower seeds
- ⅓ cup chopped walnuts
- ⅓ cup dried cranberries
- ½ tbsp curry powder
- 1 tsp turmeric
- black pepper
Step One: Add tuna, Greek yogurt, chopped celery, mustard, sunflower seeds, walnuts, and spices into a bowl. Mix well.
Step Two: Eat on its own, on bread, or serve with celery sticks, crackers, or sliced cucumber.
Nutritional Info: (per ⅙ recipe) 255 calories, 9g fat, 14g carbohydrates, 32g protein
13 – Baby Carrots & Black Bean Dip
- 2 cans black beans, drained
- ¾ cup salsa
- 4 garlic cloves
- 2 tsp lime juice
- 1 tsp ground cumin
- ¼ cup chopped cilantro
- baby carrots
Step One: Puree the black beans, salsa, garlic, lime juice, cumin, and salt in a food processor until smooth. Add water as needed.
Step Two: Add cilantro and lightly pulse until combined.
Step Three: Serve with baby carrots.
Nutritional Info: (per ¼ cup) 80 calories, 0.3g fat, 14g carbohydrates, 5g protein
14 – Homemade Vegetable Soup
- 1 onion
- 2 garlic cloves, minced
- 1 cup chopped carrots
- ¼ head shredded cabbage
- 1 cup chopped green beans
- 2 chopped bell peppers
- 1 can diced tomatoes
- 6 cups vegetable broth
- 2 tbsp tomato paste
- 2 bay leaves
- ½ tsp thyme
- ½ tsp basil
- 2 cups broccoli
- 2 cups sliced zucchini
- black pepper
- olive oil
Step One: In a soup pot, sauté the onion and garlic over medium heat until translucent.
Step Two: Add the carrots, cabbage, and green beans. Cook for 5 minutes.
Step Three: Add the bell peppers, undrained tomatoes, broth, tomato paste, bay leaves, and spices. Cook on low-medium heat for 6-7 minutes.
Step Four: Add in the zucchini and broccoli. Cook for 5 minutes, or until all vegetables are softened.
Step Five: Remove bay leaves and serve.
Nutritional Info: (per ⅐ of recipe) 94 calories, 1g fat,14g carbohydrates, 6g protein
15 – Garlic Edamame
- 1 bag frozen edamame
- 3 cloves garlic
- 2 tbsp olive oil
- coarse sea salt
- low sodium soy sauce (optional)
- wasabi (optional)
Step One: Boil edamame as directed on the package and drain.
Step Two: In a large skillet, heat 2 tbsp olive oil. Crush (don’t chop) 3 cloves of garlic and toss them into the skillet with the edamame. Sauté until the outsides of the edamame are browning.
Step Three: Serve in a large bowl with soy sauce and wasabi for dipping (optional). Place a bowl on the side for the edamame shells.
Nutritional Info: (per ⅙ recipe) 70 calories, 5.8g fat, 2.4g carbohydrates, 2.9g protein
Make the Most of Your Munchies
These healthy, go-to munchies will satisfy your cravings and fuel your body. If you’re feeling extra couch locked, there are even no-prep options to eat straight off the shelf. Reach for unbuttered popcorn, veggie chips, dried fruit, a protein bar, dark chocolate, or turkey breast slices. The options are virtually endless! The important thing is to avoid processed foods that are high in sugar or fat. With a few minor adjustments, your cannabis munchies can help you munch your way to better health!