Snacking Done Right

Snacks aren't the enemy—poor snack choices are. The right snacks keep energy stable, prevent overeating at meals, and contribute to overall nutrition. Here are options that actually satisfy.

No-Prep Snacks

• Apple with nut butter: Fiber + protein + healthy fats
• Cheese and whole grain crackers: Protein and complex carbs
• Greek yogurt with berries: Protein-packed and naturally sweet
• Handful of nuts: Almonds, walnuts, or mixed (watch portions)
• Hard-boiled eggs: Prep ahead for grab-and-go protein
• Banana with almond butter: Quick energy plus staying power

Prep-Ahead Snacks

Veggie Sticks with Hummus

Cut carrots, celery, cucumbers, and bell peppers. Store in water for crispness. Portion hummus into small containers.

Trail Mix

Make your own with nuts, seeds, dried fruit, and dark chocolate chips. Portion into snack-size bags.

Energy Balls

Blend oats, nut butter, honey, and add-ins (chocolate chips, coconut, dried fruit). Roll into balls, refrigerate.

Roasted Chickpeas

Drain and dry canned chickpeas, toss with oil and spices, roast at 400°F until crispy.

Overnight Chia Pudding

Mix chia seeds with milk, sweeten lightly, refrigerate overnight. Top with fruit.

Quick-Make Snacks

Avocado Toast (Mini)

Half an avocado mashed on toast with salt and pepper. Add everything bagel seasoning or red pepper flakes.

Cottage Cheese Bowl

Cottage cheese topped with fruit, honey, and a sprinkle of granola or nuts.

Caprese Skewers

Cherry tomatoes, mozzarella balls, and basil on toothpicks. Drizzle with balsamic.

Rice Cake Creations

Top rice cakes with nut butter and banana, cream cheese and cucumber, or avocado and everything seasoning.

Sweet Snacks

• Dark chocolate: An ounce or two satisfies without overload
• Frozen grapes: Like little sorbet bites
• Dates with nut butter: Nature's candy with protein
• Frozen banana "ice cream": Blend frozen bananas until creamy

Smart Snacking Guidelines

• Combine protein and fiber: This duo keeps you full
• Watch portions: Even healthy snacks have calories
• Stay hydrated: Sometimes thirst feels like hunger
• Prep ahead: Healthy options need to be convenient
• Eat mindfully: Snacking while distracted leads to overeating

Snacks for Specific Needs

• Pre-workout: Banana, toast with peanut butter, oatmeal
• Post-workout: Greek yogurt, chocolate milk, protein smoothie
• Afternoon slump: Apple with cheese, nuts, protein bar
• Before bed: Small portion of cottage cheese, handful of almonds

Keep healthy snacks visible and accessible. When the good stuff is convenient, you'll reach for it naturally.