No doubt, your life is probably as hectic as ours: Whether you are raising kids, running a business, going to work, commuting, cooking, cleaning, going to college or even back to school, eating on the run has been something you are probably as familiar as we are. However, eating on the run does not mean going for fast food or grabbing a quick chocolate bar. Here are 10 healthy snacks for when you are on the go that will save time and money, while still managing your weight. Plus, they taste so good.
What snack to chose when?
I usually prepare my snacks either a day or two ahead. When preparing your snacks, I would recommend you do a quick run through your day ahead. Are you in meetings all day long, are you in the car a lot or are you at school looking for a snack to keep you focused until the next meal? Do you have to drive your kids to soccer practice, then the dance studio and in-between to piano lessons?
What is your goal with healthy snacks?
Equally important, what is your goal? Are you looking to lose weight? Or is your goal to supplement your day with nutritious snacks to keep up your energy levels? Do you need an energy boost on the way home after your workout? Check out this article for tips on what to eat before and after your workout.
When you keep your goal and your day ahead in mind you can make a smart snack choice.
Give these 10 healthy and delicious snacks on the go a try
Smoothies
Smoothies are a great way to keep the munchies at bay and to add vital nutrients to your diet, provided you opt for healthy ingredients and of course and always, in moderation. They are associated with weight loss, due to their nutrient-rich contents that make you feel full and fruit enzymes that help dissolve body fat. Smoothies are also easy to prepare ahead and take along. Just throw everything into your blender and you are done.
Super simple and delicious smoothie recipe:
- 1/2 cup frozen fruit
- 1 cup non-fat yogurt
- 1/4 cup orange juice
Or, how about a peach smoothie? Peaches are rich in many minerals, vitamins, and beneficial plant compounds. Nutmeg has a slightly nutty flavour and holds powerful compounds and essential oils that promote overall health.
- 1 cup frozen peaches
- 1/2 cup yogurt
- 1/4 cup non-fat milk
- 1 tsp vanilla extract
- 1 dash nutmeg
Blend up and enjoy.
Banana Roll-Up
The nutrients in banana and peanut butter offer a quick energy boost, along with easy to digest carbs. Wheat germ is a good source of a variety of minerals, high in vitamin E and antioxidants.
Ingredients
- 1/2 banana
- 2 tsp natural peanut butter
- 1 tsp honey
- 1 tbsp wheat germ
- 2 tbsp cereal (such as Rice Krispies)
- 1/2 tsp pumpkin pie spice
Instructions
Spread the peanut butter on the banana, drizzle it with the honey, combine the wheat germ, the cereal and pumpkin spice and roll the banana in the mixture until evenly coated.
Hummus & Pita
Hummus is packed with plant-based protein, rich in anti-inflammatory ingredients and offers a high fiber content that promotes digestive health and feeds good gut bacteria.
Ingredients
- 1 can chickpeas
- 2 tbsp of pesto
- 2 tbsp of tahini or peanut butter
- 1 small whole-wheat pita
Instructions
In a blender puree the chickpeas, while reserving some of the liquids. Add the pesto and the tahini until smooth. While the chickpeas are blending, cut pita into triangles and serve hummus as a dip or spread it on top of your pita.
Oat milk Protein Shake
This is a nice and super quick recipe that gets you going until the next meal. Blend it all up and voila, you are good to go.
Ingredients
- 1 cup oat milk
- 1 cup orange juice
- 10 grams of protein
Spiced peanut butter and apple wedges
Albeit being high in calories, peanut butter is a good source of protein and healthy fats. Ricotta cheese is made from the whey and contains calcium and protein.
Ingredients
- 1 tbsp natural peanut butter
- 1 tbsp fat-free ricotta
- 1/4 tsp ground cinnamon
- 1 medium apple cut into wedges
Instructions
Slice up your apples and serve with peanut butter, ricotta. Sprinkle cinnamon on top for an extra kick of flavour.
Quesadilla
Super easy and takes only 5 minutes to make. Promise.
Ingredients
- 2 tbsp shredded low-fat cheddar cheese
- 1 tbsp salsa
- 1 tsp cilantro
- 1 whole wheat tortilla
Instructions
Heat the tortilla in a non-stick pan, sprinkle with the cheese, fold over and press together until cheese melts. Serve with Salsa and Cilantro.
Rice Cake Crunch
This crunchy snack boasts a whole 20 gr of protein!
Ingredients
- 1 tsp fat-free cream cheese
- 1 large rice cake
- 2 oz of sliced chicken breast
- 5 cucumber slices
- 1 dash of paprika
Tortilla Pinwheel
This amazing snack can also be used as a healthy appetizer.
Ingredients
- 2 leaves lettuce
- 2 thin slices cut turkey (or turkey deli-meat)
- 1/2 tomato sliced
- 1 whole wheat tortilla
Instructions
Layer the lettuce, turkey, and tomato on top of your tortilla. Roll it up and cut into 4 slices. Put toothpicks into your pieces to hold them together. Enjoy.
Homemade Muffin
Not all muffins are created equal. Skip the store-bought or coffee-shop and whip up your batch of healthy banana, zucchini, applesauce, or carrot muffins.
Banana Peanut Butter Muffins
- 2 bananas, very ripe medium-sized
- 2 large eggs
- 1 cup of natural peanut butter
- 1/2 tsp baking soda
- 1 tsp vanilla extract
Stuffed Cantaloupe
Cantaloupe is rich in Vitamin A and C, and among boasting high water content it offers fiber, folate, and potassium. Cottage cheese is a good source of protein.
Ingredients
- 1/2 a cantaloupe – seeds removed
- 1/2 cup of nonfat cottage cheese
- 1 dash of cinnamon
Instructions
Slice cantaloupe in half and remove seeds. Set aside one half. Add the cottage cheese on top of the cantaloupe and sprinkle with a dash of cinnamon. If you are taking this snack with you, simply place them in separate containers. Don’t forget a spoon though. ;)
Snacking on the go does not have to be boring, time-consuming, or unhealthy. With a little preparation and meal planning, you can set yourself up for success and feeling happily nourished throughout your busy week. And don’t forget, water is your friend. Before snacking, make sure to reach for your water bottle or tea mug. Here are 10 simple ways to increase your water intake.
Let us know what your favourite healthy snack on the go is.
Until next time.
Your team at Success Fitness