19 quick snack ideas


Snack suggestions to keep your energy levels topped up throughout the day

  1. Hummus and carrots / cucumber / celery

  2. Yoghurt and fruit with nuts / seeds

  3. Rice cakes and nut butter and fresh fruit

  4. Popcorn

  5. Wholemeal muffin or toast with cottage cheese and tomato

  6. Rye crispbread with cheese and grapes

  7. Apple and oatcakes

  8. Rye crispbread with avocado

  9. Mixed nuts with apricot

  10. Dried fruit and nuts

  11. Corn cakes, chicken and tomato

  12. Oatcakes and cold meat

  13. Apple and brazil nuts

  14. Hard boiled egg, rice cakes and cherry tomatoes

  15. Celery and ham wraps

  16. Avocado

  17. Home made trail mix

  18. Hard boiled egg and cucumber slices

  19. 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 six
cherry 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.

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