1. No-Bake Energy Bites
Yields: 12-14 bites
Prep Time: 10 minutes + chilling
Ingredients
- 1 cup rolled oats
- 1/2 cup peanut butter (or any nut/seed butter)
- 1/3 cup honey (or maple syrup)
- 1/2 cup chopped nuts (your choice)
- 1/4 cup dried fruit (cranberries, raisins, chopped dates, etc.)
- 1/4 cup chia seeds (or ground flaxseeds)
- Optional: mini chocolate chips, shredded coconut
Instructions
- In a large bowl, combine all ingredients and stir until fully combined.
- Roll the mixture into tablespoon-sized balls.
- Chill in the refrigerator for at least 30 minutes to help them set.
- Store in an airtight container in the fridge for up to a week.
2. Mason Jar Salad
Yields: 1 serving
Prep Time: 10 minutes
Ingredients
- 1 wide-mouth mason jar (pint size)
- Dressing of your choice (vinaigrette, creamy, etc.)
- 1/2 cup cooked protein (chicken, chickpeas, tofu, etc.)
- 1 cup chopped vegetables (cucumber, carrots, bell peppers, cherry tomatoes, etc.)
- 1/4 cup cheese (optional)
- 1/2 cup cooked grains (quinoa, rice, etc.) or leafy greens
Instructions
- Layer ingredients in the jar, starting with dressing at the bottom and ending with leafy greens (if using) at the top.
- Close jar tightly and refrigerate until ready to eat.
- To eat, shake jar well to distribute dressing and enjoy straight from the jar, or pour into a bowl.
3. Trail Mix
Yields: As much as you like!
Prep Time: 5 minutes
Ingredients
- Base: Nuts (almonds, cashews, walnuts, peanuts, etc.), seeds (pumpkin, sunflower, etc.), dried cereal (Cheerios, bran flakes, etc.)
- Sweet Additions: Dried fruit, chocolate chips, coconut flakes
- Salty Additions: Pretzels, popcorn
Instructions
- Combine your favorite ingredients in a bowl, adjusting ratios as you like.
- Store in an airtight container or resealable baggie.
4. Fruit and Yogurt Parfait
Yields: 1 serving
Prep Time: 5 minutes
Ingredients
- 1/2 cup Greek yogurt (or your favorite kind)
- 1/2 cup berries (or any chopped fruit)
- 1/4 cup granola
Instructions
- In a small jar or container, layer the yogurt, fruit, and granola.
- Seal and refrigerate until ready to eat.
5. Hard-boiled Eggs
Yields: As many as you boil!
Prep time: 5 minutes + cooking/cooling
Instructions
- Place eggs in a pot and cover with cold water.
- Bring to a boil over high heat, then reduce heat and simmer for 10-12 minutes.
- Drain and immediately run under cold water or place in an ice bath to stop cooking.
- Peel when cooled. Store in the fridge for up to a week.
Tips
- Make snacks in bulk: Prepare these on the weekend to save time during the week.
- Choose durable containers: Mason jars, reusable plastic containers, and heavy-duty baggies are great for travel.
- Keep cold: Use a small cooler or ice packs for perishable items when you’re on the go.
6. Hummus and Veggie Sticks
Prep time: 5 minutes
Ingredients
- Store-bought or homemade hummus
- Cut vegetables: Carrots, celery, cucumber, bell pepper strips, snap peas
Instructions
- Portion out hummus into a small container.
- Pack your chosen veggie sticks in a separate container or baggie.
7. Homemade Popcorn
Yields: About 3 cups
Prep Time: 5-10 minutes
Ingredients
- 2 tablespoons popcorn kernels
- 1 tablespoon oil (canola, olive, etc.)
- Salt or seasonings of choice (garlic powder, nutritional yeast, etc.)
Instructions
- Heat the oil in a large pot over medium-high heat.
- Add a few test kernels. Once they pop, add the remaining kernels and cover with a lid.
- Gently shake the pot until the popping slows down significantly.
- Remove from heat and season to taste. Can be stored in an airtight container for a few days.
8. Apple Slices with Nut Butter
Prep Time: 2 minutes
Ingredients
- 1 apple, sliced
- 2 tablespoons nut butter of your choice
Instructions
- Pack apple slices in a container.
- Portion out nut butter into a separate small container.
9. Rice Cakes with Toppings
Prep Time: 5 minutes
Ideas for toppings
- Avocado slices and a sprinkle of salt
- Nut butter and banana slices
- Cream cheese and cucumber
- Tuna salad
- Sliced tomato and a drizzle of balsamic glaze
10. Roasted Chickpeas
Yields: 1-2 servings
Prep Time: 5 minutes + roasting
Ingredients
- 1 can chickpeas, rinsed and drained
- 1 tablespoon olive oil
- Seasonings: Salt, pepper, paprika, cumin, chili powder, etc.
Instructions
- Preheat oven to 400°F (200°C).
- Pat chickpeas dry with a paper towel. Toss with oil and seasonings
- Spread on a baking sheet and roast for 20-30 minutes, until crispy.
- Cool and store in an airtight container.
11. Edamame Pods
Ingredients
- 1 cup frozen shelled edamame
- Salt (to taste)
Instructions
Steaming
- Place edamame in a steamer basket over boiling water.
- Steam for 5-7 minutes, or until tender.
- Sprinkle with salt and enjoy.
Microwaving
- Place edamame in a microwave-safe bowl with a tablespoon of water.
- Microwave on high for 1-2 minutes, or until tender.
- Drain, sprinkle with salt, and enjoy.
12. “Ants on a Log”
Ingredients
- Celery sticks
- Peanut butter (or other nut/seed butter, or cream cheese)
- Raisins
Instructions
- Wash and cut celery into snack-sized sticks.
- Spread peanut butter (or your chosen filling) along the inside of the celery sticks.
- Dot raisins along the peanut butter to resemble ants.
13. Fruit and Cheese Plate
Ingredients
- Your favorite cheese (1-2 oz portion)
- Fruit of choice: Grapes, apple slices, berries, etc.
- Crackers (optional)
Instructions
- Slice or cube the cheese.
- Wash and prepare the fruit.
- Arrange everything on a plate or into a small container with compartments.
14. Mini Frittatas
Ingredients
- 6 large eggs
- 1/2 cup chopped vegetables (spinach, mushrooms, bell peppers, onions, etc.)
- 1/4 cup shredded cheese
- Salt and pepper to taste
Instructions
- Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin.
- Whisk eggs in a bowl. Stir in vegetables, cheese, salt, and pepper.
- Divide the egg mixture evenly between muffin cups.
- Bake for 15-20 minutes, or until set and golden.
- Let cool slightly before removing from the tin.
15. Homemade “Lunchable”
Ingredients
- Crackers or whole wheat pita bread wedges
- Cheese (cubes, slices, or string cheese)
- Deli meat (a few slices)
- Cherry tomatoes or grapes
- Small containers
Instructions
- Portion out each ingredient into separate containers.
- Assemble just before enjoying or pack together for a lunchbox-style snack.
