Hey #TeamPumpUp! Meet certified personal trainer and healthy living advocate Dave Smith. Just in time for this month's #OnTheGoOctober theme, Dave shares his ultimate food picks for eating healthy - both on lazy days and for times when you want something a little more special! Check out these recipes and keep busy while sticking to your health goals!
Have you ever felt this sudden, insatiable urge to snack on something while you’re headed to work or when you’re sitting in class? Lunch finished a couple of hours ago, and you realize that you won’t last until dinner without getting hangry or chewing on your pencil (I know you’re doing it!).
If you don’t want to settle for vending machine junk or those stale cookies that you’ve been hiding under your desk, then it’s time to master the art of preparing healthy to-go snacks! These are guilt-free snacks that won’t require hours of cardio to burn off your snacking calories. I’ve divided the following healthy snacks into two categories: LAZY (meaning you don’t have to cook anything) or EASY (if you don’t mind spending some time in the kitchen):
Lazy Healthy Snacks to Pack On-The-Go
I know that on some days there is literally no time to spend prepping snacks. Fortunately for you, there are a number of healthy snack options that require no cooking and little prep work.
1. Greek Yogurt and Granola
Get a single-serving container of Greek yogurt, which a 2013 study found to be a great source of calcium and probiotics, and put it in your backpack, purse, or gym bag. Now put 2-3 tablespoons of granola in a small jar. When you’re hungry, mix everything up and you’ll definitely enjoy this crunchy, healthy snack.
When you’re hungry, mix everything up and you’ll definitely enjoy that crunchy, healthy snack.
2. Mini PB&J
Just because you’re not a kid anymore doesn’t mean you can’t eat PB&Js! In fact, PB&Js can serve as a perfect healthy snack if you choose the ingredients wisely.
Pack 1 slice of whole-grain bread with 1 tablespoon of peanut butter and 1 teaspoon of all-fruit, sugar-free jam on top.
But isn’t peanut butter fattening?
Nope. This research found that peanut butter doesn’t make you gain weight when eaten in moderation, hence why it’s important to follow the measurements given above…don’t just slap a ¼ jar of PB on your bread and call it a healthy snack.
3. Greek Yogurt Parfait
This Greek yogurt cake gives you a high dose of vitamins and healthy nutrients. Grab a small jar and alternate layers of Greek yogurt with fruit (berries work well) of your preferences.
If you have a real sweet tooth, you can top the yogurt-fruit layers with a touch of honey, and here you go – that’s your deliciously healthy snack on-the-go!
4. Trail Mix
No need to get creative with a classic trail mix! When eaten in moderation, a mix of nuts and dried fruits can serve as a super-healthy snack packed with lots of protein, healthy fats, and other important nutrients.
Here’s a super-easy mix that tastes great: Mix 1 tablespoon each of almonds, walnuts, raisins, and pistachios. Again, notice the portion sizes here – it doesn’t take many nuts to give you a satisfying snack, so keep this one small-sized.
Easy Healthy Snacks to Pack On-The-Go
Sometimes you’re in the mood for something a little out of the ordinary… And that’s awesome, because there are a great variety of healthy snack recipes that won’t take you more than 10 minutes to prep.
1. Banana Sushi
Ever heard of banana sushi? Trust me, as soon as your friends or colleagues see these, they will grab their phones and take snaps for Instagram.
You only need 3 simple ingredients to make these banana sushi rolls: banana, peanut butter, and some hemp seeds. As simple as that!
2. Chocolate Protein Waffles
Most people love waffles. Those who don’t must not have tried these chocolate waffles. And don’t worry, even though ‘chocolate waffle’ sounds like a decadent treat, it sure can be healthy when done right.
Just be sure you don’t add any sugar to this recipe – these waffles are perfect without any added sugar.
3. Baked Egg Nests
Baking eggs doesn’t necessarily mean you need to have a serious sit-down meal. In fact, you can easily pack baked eggs along with sweet potatoes for a high-protein on-the-go snack!
4. Stuffed Avocados 4 Ways
You’ve probably heard that avocados are one of the best superfoods out there. Well, how about making them into a daily snack?
Thanks to their unique shape, you can stuff avocados with all kinds of healthy and nutrition-rich foods such as kale, tuna, tomatoes and quinoa.
5. Apple Cookies
Let’s face it, you must have some superhuman willpower to eat just one cookie and then walk away. Fortunately, there’s no guilt if you snack on two (or three) of these delicious, yet healthy, cookies!
6. Egg White Muffins
Regular muffins tend to be high-sugar, all-carb snacks that can lead to a short-lived energy high before you come crashing down. Not so with these egg white muffins.
Eating just one of these muffins will give you a feeling of fullness, which is exactly what you’re trying to achieve when your next meal is still a few hours away.
Thanks Dave! We can't wait to try out these recipes and share our photos on PumpUp!
Dave Smith is a certified personal trainer who was chosen as “Canada’s Top Fitness Professional” in 2013. He works with clients worldwide using the Total Coaching training platform, and additionally writes, speaks, and podcasts about all things health-related. Learn more or connect with Dave at makeyourbodywork.com.