Are you looking for ways to refuel while on the go?
We live in a busy world and sometimes it isn’t always possible to eat at regular times or eat the best foods for us. This is where planning ahead can make a BIG difference.
Stock up on at least 3-5 of the snack ideas below and keep them at home, in your car, in your bag, purse or suitcase, at the office or wherever you go. You never know when you might need them.
Most of these snacks can be kept at room temperature but a few of them require refrigeration.
Don’t wait to become hungry… and then hangry before trying to find something to eat because it will be too late and you know as well as I do that this is not a state conducive to making healthy food choices.
To avoid any regrets, pack these nutritious AND tasty portable snacks.
Your body (and the people around you) will thank you! 🙂
* Note: Most of the links in the images below are affiliate links.
This means that clicking on it and buying something send a few cents my way. This doesn’t cost you anything at all but is really helpful so I can continue putting great content out there. Thank you for supporting my work and my mission to improve the world one meal at a time.
My 15 favorite portable snacks
(that pack nutrition & taste)
1. Roasted seaweed
I love these! I know it might not sound very appealing, but you have to give it a try. They come in many flavors and are perfect to satisfy a crunch craving.
In addition, seaweed is a good source of iodine, which is a very important nutrient for your thyroid and that is difficult to get from food (especially if you don’t use iodized table salt).
2. Grass-Fed Jerky
Whenever looking for a snack that will sustain you for a bit longer, you should think of protein. I can’t think of a more concentrated source of protein than jerky. And the good thing is that, unlike meat, it is shelf-stable and you can always leave a couple of sticks in your bag as an emergency snack.
Grass-fed also means that it’s better for the animals, for your health and for the environment. You can also make your own. I’ll post my recipe soon!
3. (not your typical) Protein Bars
Most protein bars out there are filled with processed ingredients so don’t eat the first one you find. Do your homework and find a brand that satisfy both your taste buds and your body’s nutrition needs.
I use them when on the road or traveling (because they cost a little more than the other snack options on this list).
A handful of nuts can give you everything you need to keep going for 1-2 more hours until your next meal. Almonds, macadamia, hazelnuts, cashews or walnuts are all good options.
They key really is in keeping the serving to a handful and not the whole package. Portion it out if you know you can’t stop once you start going.
Nut butters are also a good idea. I like natural almond butter or other natural nut butter without any oils or sugar added. You can even find them in squeeze packs now if you don’t want to carry the whole jar. Nut butters are delicious by the spoon or spread on a piece of fruits.
5. Fresh fruits
Most fruits already come in a packaging that make them very portable. Think bananas (check out this banana keeper for fun!), apples, oranges, cherries, grapes and kiwifruits. Even fruits like pineapple, watermelon, honeydew melon, cantaloupe, mango and papaya can work provided you do the prep work ahead of time and store the ready-to-eat fruits in a portable (ideally glass) container.
Best paired with a bit of protein or healthy fats (try combining with snack #4 or snack #10).
Caution! Avoid fruit juices and dried fruits as much as possible because they are easy to overdose on. Even the sugar-free varieties contain a lot of natural sugars that can make your blood sugar (and energy) levels go on a roller coaster.
6. Hard-boiled eggs
Eggs are such a compact and nutritious food but many people often forget about them. What makes me very sad is to hear clients tell me that they actually avoid eggs because of the high cholesterol content of the yolks. Or that they do omelets with egg whites only, throwing the yolks away. PLEASE, PLEASE, PLEASE NEVER DO THAT!
The yolks are the most nutritious part of the eggs and we have plenty of studies showing that the cholesterol they contain don’t cause any damages to your heart. And egg yolks provide many B vitamins as well as some choline and cholesterol that are both really important for your brain.
Hard-boil half a dozen or a whole dozen at the beginning of the week and keep them handy in the fridge. I like having them with a bit of mustard, avocado oil-based mayo or guacamole.
7. Smoked salmon
This one is such a treat for me! And it’s a treat you can have too, without guilt! Not only is it rich in protein but it also contains precious omega-3 fats that can help balance your moods and boost your brain power. I prefer to choose wild-caught smoked salmon from Alaska because it is tastier, more nutritious and also without the negative impact on the environment that farmed fish has.
Try a few slices of smoked salmon on its own or pair with avocado/guacamole, cream cheese or my favorite (avocado oil-based) mayo.
Avocado might not be something you think to eat as a snack but I promise it works! Their high monounsaturated fats and fiber content will keep you full for 1-2 extra hours until you’re ready to sit down for your next meal.
It is also convenient to carry with you but just make sure you have access to a knife to cut it in half. You can scoop it out directly with a spoon.
If you want to be fancier, remove the skin, put it in a place and drizzle with extra-virgin olive oil and balsamic vinegar and sprinkle with some pink salt. You won’t regret spending an extra 2 minutes to bringing your avocado to the next level. Also goes well with snack #7.
9. Prosciutto and olives
This combination reminds me of Italy every time! Prosciutto gives you protein and olives gives you some healthy fats. And both together give you a lot of flavor! Choose the best quality you can find and enjoy.
Does anyone not like cheese? Or maybe I’m fantasizing a little bit too much about it because I’m on a dairy-free elimination diet right now? Either way, I still think this is a great snack option, provided you tolerate dairy of course.
The quality of the cheese you choose is really important. Choose organic and ideally cheese made from the milk of grass-fed cows (or goats / other ruminants). A little bit of cheddar, Gruyere, Camembert, brie, mozzarella or goat cheese are all great options but other quality cheeses work too. I just have to stop here because it’s getting a little bit cruel for me. 🙂
Good on its own but also goes well with snack #4 or #5.
Kale chips, coconut chips or plantain chips
That crunch is so satisfying, but you don’t need to get it from heavily processed and nutrient-devoid potato or corn chips. How about stepping it up and trying kale chips, coconut chips or plantain chips?
You can also make homemade versions of all of these chips… more recipes for me to share with you soon (you can find all of them in my book & cookbook Digestive Health with REAL Food).
The first two are low in carbs while plantain chips is a great source of starches for more active people. I don’t think potatoes are necessarily bad for you once in a while but it’s good to try something different. Just remember to always choose organic with potatoes because they are on the dirty dozen list.
12. Dark chocolate
When you choose quality food, there is no need to put them in a box and have them only for breakfast, lunch, dinner, snack or dessert. The typical chocolate bar is NOT a good idea and its high sugar content, unhealthy fats, agricultural chemical residues and other unnecessary ingredients will leave you feeling like crap.
Choose at least 70% cacao and organic.
Let the squares melt slowly in your mouth and you’ll see that the deeper flavor of dark chocolate is so much more satisfying. 🙂
13. Dates + coconut butter
If you’ve never had coconut butter, give it a try! It is NOT like coconut oil. Think of it as a nut butter (peanut butter) vs an oil (peanut oil). Coconut butter is the whole white coconut flesh turned into a purée. And I love it with dates!
I know I said to be careful with dried fruits but a small amount in a trail mix (comprising raw or natural nuts) is definitely okay. And so is having 3-5 dates with 1-2 tbsp of coconut butter. Dates are quite dense in carbs but adding the healthy fats of coconut butter really helps slow and minimize the impact on your blood sugar levels. Try it and you’ll be hooked!
14. Grain-free muffins
Don’t get any of the ready-to-eat muffins out there if you care about your health. Even the muffins labeled healthy are far from it. With a ton of added sugar, high-glycemic flours, bad oils, gluten and other unnecessary ingredients, you better make your own.
And it doesn’t take that long to make your own. A quick 15 minutes on the weekend to prepare the batter and then you leave them for about 20 minutes to cook in the oven and that’s it!
My Radicata Banana Muffin recipe is more satisfying because it contains the perfect ratio of low-glycemic carbs and the right balance of healthy fats. I like using coconut flour because it is lower in carbs and higher in fiber.
Keep an open mind because the texture is different. I’ve warned you. But I guarantee that they will grow on you after a couple try, especially when you see how great they help you feel!
15. MCT balls
This is another snack idea that requires some planning ahead but investing a quick 15-20 minutes earlier in the week will will be so worth it when you get hungry for a snack!
If you haven’t noticed yet, I love coconut everything! These coconut balls are sugar-free and filled with a healthy kind of fat called MCT (medium-chain triglycerides). These fats are easy to digest and absorb and they will quickly energize and satisfy you. They can even help your body better utilize (burn) fats as a source of energy, which is a very good thing because fats give you more long-lasting energy compared to sugar.
Disclaimer: they can be addictive! 🙂
What do YOU think?
What are your favorite snack ideas and are there any on this list that you’d like to try?
Happy snacking this week!
p.s. Sharing is caring!
Click on one of the social buttons on the left of this screen to help me on my mission to spread the real food word! Thank you! 🙂