Many of us need super simple, grab-and-go snacks to help us keep up with all the things we have going on! If you find you often experience a 3pm slump, or arrive home starving and ready to eat everything in sight, this might be a sign to enjoy a snack or two throughout your day. Find our guide to building a satiating snack, and try our favourite grab-and-go options, below.
Building blocks for a satiating snack
For a snack that truly satisfies and provides a sustained release of energy until your next meal, we recommend prioritising both protein and fibre.
Some of our favourite grab-and-go protein sources for snacking include:
- (Plant-based sources): Edamame (find them in the frozen section!), roasted legumes (e.g. edamame, chickpeas, fava beans), higher-protein hummus, unsalted nuts and seeds, nut and seed butters.
- (Non-plant-based sources): Higher-protein yoghurts, cottage cheese, bocconcini, hardboiled eggs.
- Legumes, nuts and seeds also contain some fibre, along with popcorn, seeded crackers and nori sheets (pre-portioned snack packs are wonderfully convenient!) Fresh fruits and vegetables are a fantastic way to further increase our fibre intake; some of our favourite options to grab-and-go include:
- Fruits: Kiwis, mandarins, seasonal stone fruits (e.g. apricots, nectarines, peaches), bananas, apples, fresh berries.
- Vegetables: Mini cucumbers, cherry tomatoes, mini capsicums, snow peas, pre-prepared vegetable sticks (e.g. carrot, celery).
Putting it together
Before you head out the door, pack one (or a couple!) of these combinations in your lunch box or container – they’re also easy to put together with a quick dash into a metro supermarket:
- High-protein yoghurt pouch + banana spread with 1-2 tablespoons of your preferred nut or seed butter (e.g. almond, peanut)
- Cottage cheese or higher-protein hummus + seeded crackers + mini capsicums and carrot or celery sticks
- Roasted chickpeas or fava beans + air-popped popcorn + fresh berries
- Bocconcini + cherry tomatoes and mini cucumbers + seeded crackers
- Mixed nuts and seeds + dried apricots + 1-2 squares dark chocolate
- Edamame (roasted or fresh) + tamari almonds + snow peas + nori
- 1-2 hardboiled eggs + seeded crackers + ¼-½ avocado
Tips: Some metro supermarkets have hardboiled eggs prepared and ready to go! Squeeze some fresh lemon over avocado to prevent oxidation (browning).
For personalised support tailored to your unique dietary requirements, don’t hesitate to book a consultation with one of our wonderful Accredited Practising Dietitians here.
Written by Caitlin Branch, Student Clinical Nutritionist and Ellie Thompson, Accredited Practising Dietitian.
