3 Things I Keep in My Purse for Hunger Emergencies

Why Plan for Hunger?

Because hunger doesn’t wait for the “perfect” moment. Whether you’re stuck in traffic, at an unexpected appointment, or running errands longer than planned, hunger emergencies happen — and they often lead to impulsive food choices you didn’t really want.

By keeping a few staples on hand, you prevent blood sugar crashes, reduce cravings, and stay aligned with your goals — all without stress.

What Makes a Good On-the-Go Snack?

The best emergency snacks are:

• Non-perishable
• Protein- or fiber-rich
• Quick to eat (no prep required)
• Portable and mess-free

This combo keeps you full, stable, and satisfied — without needing a fridge or microwave.

1. Single-Serve Nut Butter Packets

Almond, peanut, or cashew butter packets are one of my favorite purse-friendly options. They’re rich in healthy fats and a little protein, which makes them satisfying even in small amounts.

Why I love them:

• They’re shelf-stable and won’t melt
• They satisfy hunger without spiking blood sugar
• They pair well with fruit, rice cakes, or just by themselves
• Look for unsweetened varieties with minimal ingredients

Nut Butters

• Healthy fats → Keeps you full longer
• Good source of protein
• Steady energy → No sugar crash
• Nutrient-rich → Vitamins, minerals, antioxidants
• Easy & portable
• Pairs well with fruit, toast, or yogurt

⚠️ Watch Out For:

• Added sugars
• Hydrogenated oils
• Portion control → Stick to 1–2 tbsp

2. Roasted Chickpeas or Crunchy Edamame

These give you fiber, plant-based protein, and a satisfying crunch — perfect for busy afternoons when you want something salty but don’t want to derail your progress.

Why I keep them on hand:

• They’re non-perishable and resealable
• They keep me full between meals
• They replace the need for chips or crackers
• They also take up very little space in a bag or desk drawer

3. Protein Bars (the Right Kind)

Not all bars are created equal. Some are glorified candy. But when you find one with real ingredients, balanced macros, and minimal added sugar, it becomes a reliable backup plan for when meals get delayed.

What I look for:

• At least 10g of protein
• 3g or more of fiber
• Low added sugar (under 8g)
• Minimal artificial ingredients

✅ Protein Bar Checklist

• At least 10–20g protein
• Less than 6–8g added sugar
• At least 3–5g fiber
• Calories between 150–250 (snack) or up to 300 (meal)
• Whole food ingredients (nuts, seeds, oats, etc.)
• Low sugar alcohols (erythritol > maltitol)
• No trans fats or hydrogenated oils
• Low net carbs (if low-carb is your goal)
• No artificial sweeteners or fillers (optional but ideal)

What About Fresh Snacks?

Things like fruit, string cheese, or hard-boiled eggs are great — but they require refrigeration or quick consumption. I do pack them for the day if I know I’ll eat them soon. But for true emergencies, shelf-stable wins.

How Often Do I Replace These Items?

About once every 2–4 weeks. I check expiration dates and rotate items into daily snacks so nothing goes to waste. Then I restock the purse with fresh backups — a quick reset that keeps me prepared.

What Happens If I Forget?

It’s okay. The goal isn’t perfection — it’s progress. If you end up grabbing a drive-thru meal or eating something that doesn’t align with your plan, reflect without judgment:

• What led to this?
• How can I plan differently next time?

Then, restock and move on. It’s a tool — not a test.

Final Thoughts

Preparedness beats willpower every time. When hunger strikes, having something ready removes the stress and saves your progress. These three items have saved me (and my patients) from countless spirals — and they might just become your new favorites too.

Your future self — stuck in traffic, delayed between meetings, or on the sidelines at soccer practice — will thank you.