When you’re in a rush, proper snackage is probably first to suffer. The key to a snack’s potential to be filling and energy-boosting is its nutrient breakdown: Protein helps you stay fuller longer, as it requires more energy input from your body to break down compared to carbs, and doesn’t give you an energy peak and crash. Fiber acts as a bulking agent in your stomach that signals to your brain that you’re full. It also helps to slow down the speed at which your food empties from your stomach, extending this fullness feeling. Fat is important for activating richness receptors in your stomach. This mechanism is the reason why drinking a stomach-full of water doesn’t satisfy our hunger; they can detect that there’s no calorie (and thus energy) source.
So, whether you’re looking for a snack that’s sweet, salty or spicy, we’ve got you covered. We put together a list of options that can all be made the night before and only require a handful of ingredients.
Turkey Roll Ups
-3 slices turkey breast
-¼ avocado, sliced into thirds lengthwise
-½ cucumber, cut into spears
-2 tbsp hummus
Lay turkey slices flat and split remaining ingredients in 3. Place the ingredients towards the bottom of the turkey slice and roll upwards to ensure everything stays nice and snug. For a vegan option, use rice paper wraps.
230 calories, 11.5g fat, 5.5g fiber, 16g protein
Salty Sweet Crunch Cake
-1 brown rice cake
-1 tbsp almond butter
-½ medium apple, thinly sliced
-½ tbsp hemp seeds
Spread nut butter on cake, and top each with apple slices. Sprinkle with seeds. Crunch away.
240 calories, 11.5g fat, 6g fiber, 6.5g protein
Smoky Spicy Snack Mix
-2 tbsp unsalted soy nuts
-2 tbsp unsalted cashews
-2 medium pieces dried mango, chopped
-½ tbsp coconut oil
-Chili powder to taste (start with ½ tsp)
-Optional- pinch of cayenne
Combine first 3 ingredients. Microwave coconut oil in a glass ramekin until melted. Pour over mix and sprinkle with spices. Combine well.
275 calories, 17.5g fat, 3.5g fiber, 7.5g protein
The Coco-Choco Almond Smoothie
-6 oz of Bai Molokai Coconut
-1 frozen banana
-1 tbsp almond butter
-¼ tsp almond extract
-2 tsp cocoa powder
-1 scoop chocolate protein powder
Blend. That’s it. Here’s our take in all its chocolatey glory.
318 calories, 9g fat, 8g fiber, 28.5g protein
Greek Yogurt Parfait
-1 cup plain nonfat greek yogurt (sweetened with stevia if desired)
-½ cup blueberries
-2 tbsp raw unsalted pumpkin seeds
-Dash of cinnamon
Split each ingredient in half to make six delicious layers. Or just quickly throw everything into a jar (taste will not be sacrificed). Sprinkle with cinnamon.
260 calories, 7.5g fat, 3.5g fiber, 28.5g protein