Low-pressure, sensory-friendly snack plates in 3 simple steps

Snack time can feel surprisingly hard, especially when your teen is hungry and overwhelmed. This one-page Snack Plate Builder helps you create quick, repeatable snack plates that reduce decision fatigue and support sensory comfort—without turning food into a power struggle.

What you’ll get (free download)

• A mix-and-match snack plate chart (base + protein + fruit/veg + comfort item)

• The gentle strategy: 2 safe foods + 1 optional

• Sensory-friendly swap tips (keep foods separate, reduce mixed textures)

• A school-safe note (including nut-free swap guidance)

• Space to write 2 “default plates” you can repeat all week

Who it’s for

This freebie is for parents and caregivers of autistic teens who want:

• quick snack ideas that actually get eaten

• calmer after-school snacks

• easy options for busy days and low-capacity days

• a simple plan that feels respectful and doable

How it works (super simple)

1. Pick 1 base

2. Add 1 protein

3. Add 1 fruit/veg (if tolerated)

4. Add 1 comfort item (optional)

Gentle rule: Start with 2 safe foods + 1 optional. Your teen can skip the optional item. That still counts.

Why this helps

Snack plates work well for many autistic teens because they can:

• keep foods separated (sensory-friendly)

• reduce overwhelm and pressure

• support autonomy and choice

• make nourishment feel more accessible

This resource is for educational purposes and does not replace medical or nutrition advice. If you have concerns about growth, nutrition, or feeding safety, consider partnering with a qualified clinician who is neuroaffirming and trauma-informed.

Snack Plate Builder (Freebie)

No pressure. No shame. Just a simple tool to make snack time easier.