10 healthy grab-and-go snacks that make prepping for your week easy!

  • 2 Minutes Read
Sue Heikkinen
Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

Whether you are headed to school or the office, we have you covered with ideas for healthy grab-and-go snacks. You will be glad you took a few minutes to meal prep these snacks for the week.

Healthy grab-and-go snacks

Meal prep healthy grab-and-go snacks to meet your health goals

Perhaps you already do meal prep for weekday lunches. Take the next step to prep snacks! After all, quick snacks such as packaged granola bars, pretzels, and cheesy crackers offer little nutrition and won't sustain your energy or help you reach your weight-loss goal. When you plan healthy grab-and-go snacks, the vending machine holds no power over you when afternoon hunger hits.

Use a range of containers for snack prep, such as small mason jars, reusable snack bags, Pyrex storage containers, and sectioned plastic containers. Such containers put you in charge of portions, eliminating mindless overeating.

10 ideas for snacks you can make ahead of time

1. Popcorn with nutritional yeast

A whole-grain, fiber-rich choice, popcorn makes a satisfying crunchy snack. Sprinkle with a tablespoon of nutritional yeast to add five grams of protein and a boost of B-vitamins.

2. Trail mix

You can't beat trail mix for portability and custom-made versatility. Make your own mix by adding an assortment of energy-sustaining ingredients such as peanuts, almonds, raisins, dried cherries, and a few dark chocolate chips. Keep calories in check by portioning into 1/4 cup servings.

3. Roasted chickpeas

Roasted chickpeas make a portable, crave-worthy snack, providing energy-sustaining protein and fiber. Our simple and flavorful recipe features chili and garlic powder.

4. Greek yogurt with mix-ins

Mix-ins keep yogurt from becoming too boring. Start with a single-serve carton of Greek yogurt, or portion 3/4 cup into a small glass jar. Fill little containers (think single-servings-of-salad-dressing kind) with various toppings such as high-fiber cereal, freeze-dried berries, shredded coconut, and slivered almonds. Mix and match the toppings as you like!

5. Hummus with bell peppers

Place hummus in a portioned snack container made for dips or spreads. To the largest section, add vitamin C-rich mini bell peppers for dipping. Include a few whole-grain crackers or pita chips if you need a more substantial snack.

6. Individual veggie egg casseroles

Our Individual Veggie Egg Casseroles aren't just for breakfast. Make extra to store in the freezer so you can pack them for a high-protein, filling snack.

7. Hard-boiled egg

Snack prep doesn't get any simpler than hard-boiling eggs at the beginning of the week. Enjoy them plain or sprinkled with chili powder or paprika. You may consider saving a few to make egg salad or deviled eggs.

8. Chia seed pudding

Why not include some comfort food as a snack? Our Low-Carb Chia Seed Pudding recipe sets overnight. You may enjoy it topped with nuts, shredded coconut, or fresh berries.

9. Frozen grapes or cherries

While fresh apples, oranges, and bananas present the ultimate healthy grab-and-go snacks, sometimes you run out of fresh fruit. Rinse seedless grapes or pitted cherries, place in single-serving baggies, and freeze. Enjoy them frozen or allow them to thaw in time for your snack.

10. Protein boxes

Why pay exorbitant prices for premade protein boxes when you can make your own with high-quality ingredients with a bit of meal prep? Instead, fill a reusable, partitioned, environmentally-friendly plastic or glass container with your favorite healthy combinations. Good choices include cheese cubes, hard-boiled egg, cottage cheese, hummus, tuna salad, grapes, dried fruit, and whole-grain crackers.

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Aug 18, 2021

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