Snack suggestions to keep your energy levels topped up throughout the day
Hummus and carrots / cucumber / celery
Yoghurt and fruit with nuts / seeds
Rice cakes and nut butter and fresh fruit
Popcorn
Wholemeal muffin or toast with cottage cheese and tomato
Rye crispbread with cheese and grapes
Apple and oatcakes
Rye crispbread with avocado
Mixed nuts with apricot
Dried fruit and nuts
Corn cakes, chicken and tomato
Oatcakes and cold meat
Apple and brazil nuts
Hard boiled egg, rice cakes and cherry tomatoes
Celery and ham wraps
Avocado
Home made trail mix
Hard boiled egg and cucumber slices
Apple and nut butter
1. Hummus and carrots / cucumber / celery
3 tbsp Hummus
5 Strips Carrots
5 Strips Cucumber
2 Sticks Celery
Good source vitamin A
2. Yoghurt and fruit with nuts / seeds
150g Pot Greek total 0%
4 Strawberries
Handful of blueberries
Small handful of mixed nuts and seeds
Good source protein and calcium
3. Rice cakes and nut butter and fresh fruit
2 x Rice cakes
Spreading of nut butter
1 Piece of fruit (e.g. apple)
Good source of unsaturated fats. Nut butter can be almond butter, cashew butter, hazelnut butter, natural peanut butter
4. Popcorn
25g Plain popped in microwave popcorn
Good source vitamin A and C
5. Wholemeal muffin or toast with cottage cheese and tomato
1 Wholemeal muffin
20g Low fat cottage cheese
2 Slices tomato
Pepper
Good source of vitamin A, C and fibre
6. Rye crispbread with cheese and grapes
1 crispbread
20g cheddar cheese
6 grapes
A good source of protein
7. Apple and oatcakes
1 Medium sized apple
2 Oatcakes
Good source of vitamin C and fibre
8. Rye crispbread with avocado
2 crispbreads
1⁄4 ripe avocado
Spread the avocado like butter over the crispbreads and serve.
This is a high fibre snack, which is tasty and filling.
9. Mixed nuts with apricot
25g unsalted mixed nuts
30g dried apricots
Apricots are a great source of soluble fibre, good for the digestive system.
10. Dried fruit and nuts
Mix one tbsp of raisins with 15 almonds and seven cashew nuts
Source of iron, calcium and essential fats
11. Corn cakes, chicken and tomato
Top three wholegrain corn cakes with 60g of cooked chicken and sixcherry tomatoes
Great source of protein
12. Apple and brazil nuts
Slice the apple and eat with the whole Brazil nuts
Good source of fibre and selenium
13. Oatcakes and cold meat
Three plain oatcakes & 50g thin sliced chicken or turkey.
Wrap the oatcakes and meat in separate foil parcels until ready to eat them.
The oatcakes provide 3g of fibre, 1/6 of your daily recommended amount. Combining the carbohydrate in oatcakes with the protein in the lean meat gives longer lasting energy and makes you feel fuller than having oatcakes by themselves. Chicken and turkey are low in saturated fat
14. Hard boiled egg, rice cakes and cherry tomatoes
Boil the egg for 9 minutes. Peel the egg, then top the rice cakes with slices of egg and tomato
Good source of protein and vitamin C
15. Celery and ham wraps
2 sticks of celery cut up
2 tbs of low fat cream cheese with herbs
2 slices of ham
Fill the celery sticks with the cream cheese and wrap ham round each filled celery stick. Can be baked for 20 mins and served hot or eaten raw if on the move
Good source of Potassium and iron
16. Avocado
Packed with plenty of healthy fats, & protein. Half an avocado is delicious sliced in half with some balsamic vinegar or a little sea salt and will fill you up fast
17. Home made trail mix
A great snack if chosen carefully, since store-bought trail mixes are loaded with salted and processed nuts, sugar loaded chocolate, and roasted in hydrogenated oil. You can also control your portion size much more easily – put 15g each of the following in a small container and take with you: plain almonds, pumpkin seeds and goji berries.
18. Hard boiled egg and cucumber slices
A great protein booster to keep the body energised. Eggs also provide plenty of B vitamins and iron to boost focus through the day.
19. Apple and nut butter
A piece of fruit with a little nut butter is a great healthy option when time is short. Apples are a great source of soluble fibre to support healthy digestion.