Most people love snacking throughout the day, and if you are on a wellness journey, keeping healthy snacks on hand makes a big difference. We can be so easily tempted to grab one of the many unhealthy snacks made available to us, so planning is key! These are a few healthy snacks for energy that I keep on one hand to make sure I stay on track and not starve throughout the day!
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Healthy snacks for energy and focus.
If you’re looking for some high energy snacks that won’t break your calorie bank, there are some of the best. I never leave home without some kind of healthy snacks in my handbag and these are my go-to options. I found a great little snack box that’s great for giving me options on the go.
1. Nuts and seeds.
Nuts and seeds are one of the high energy snacks I keep in a snack box with me along with a few other things. They are rich in healthy fats, protein, fiber, vitamins, and minerals helping you stay healthy and fueled throughout the day. Grabbing a handful of nuts and seeds can help keep hunger and cravings at bay until your next meal to prevent over-eating and reaching for unhealthy options. You can even add in a few alternative options like dark chocolate pieces and cranberries. Anything can be enjoyed as long as it’s in moderation.
2. Berries.
The great thing about berries is that they are not only high energy snacks but also low in calories, which means you can enjoy them in abundance without having to worry about excessive calories. Berries are high in antioxidants, vitamins, and fiber. They have also been shown to promote heart health, aiding in digestion, and even enhancing brain function. Their low glycemic index means they won’t cause a spike in blood sugar levels, ensuring sustained energy without the subsequent crash. There are so many delicious ways you can add this high energy snacks to your meal to help you stay full and satisfied.
Types of berries:
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Cranberries
- Gooseberries
- Elderberries
- Huckleberries
- Boysenberries
- Lingonberries
- Marionberries
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3. Apple slices with nut butter.
When any type of sweet craving hits, my go-to snack is apple slices with nut butter. I recently found a white chocolate macadamia butter that is to die for and really hit the spot! This is one of the best snacks for energy in my opinion. The apple slices provide a natural source of energy from their carbohydrates and natural sugars, offering a quick pick-me-up without the crash that comes with processed snacks.
Pairing them with nut butter, whether it’s almond, peanut, or cashew, adds a dose of protein, healthy fats, and additional fiber, creating a well-rounded snack that keeps you feeling full and energized for longer. You don’t even have to stop with apple slices, cutting up a banana and topping it with nut butter can be just as great.
4. Veggie sticks with hummus or cottage cheese.
I am a huge fan of veggie sticks dipped in cottage cheese mixed with shredded tuna. Sounds strange but it’s delicious and filling. Veggies like carrots, cucumber, bell peppers, and celery, give a satisfying crunch and are packed with essential vitamins, minerals, and fiber. Dip them into creamy hummus, made from chickpeas, for a protein-packed snack that makes for high energy snacks. If you’re looking for something different, try pairing veggie sticks with cottage cheese to add a boost of protein and calcium, contributing to muscle repair and bone health.
Healthy snacks don’t have to be boring, you can make so many different snacks for energy without compromising on taste. Get creative and experiment with different combinations, you might just surprise yourself.
5. Chia seed pudding.
Chia puddings can be so versatile and can be easily adapted to any taste or preference. Made from chia seeds soaked in liquid, such as almond milk or coconut milk, chia pudding is rich in fiber, protein, and omega-3 fatty acids, making it a powerhouse of nutrients. As the chia seeds absorb the liquid, they swell and develop a pudding-like consistency, creating a creamy and satisfying treat. This snack not only provides sustained energy but also helps to regulate blood sugar levels and promote digestive health. Try out a few different recipes to find variations that suit you best.
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6. Greek yogurt.
Greek yogurt is just one of those high energy snacks that keep on giving. Greek yogurt is rich in protein which helps keep you feeling full and satisfied, making it an excellent choice for curbing cravings and maintaining energy levels throughout the day. It’s also a good source of calcium, which supports bone health, and probiotics, which promote gut health and digestion. There are so many different options to enjoy Greek yogurt. Whether on its own with a few other toppings, mixed into your meal or frozen with fruits for a summertime snack, Greek yogurt is a high energy snack that will keep you full and happy.
7. Quinoa Energy Bites.
Made with cooked quinoa, oats, nut butter, and honey or maple syrup for sweetness, these little bites are packed with protein, fiber, and complex carbohydrates. Quinoa, a complete protein, provides all nine essential amino acids, while oats add some fiber to keep you feeling full and satisfied. Nut butter adds healthy fats and a creamy texture, while honey or maple syrup adds a touch of natural sweetness. Customize your quinoa energy bites with add-ins like dried fruits, nuts, or chocolate chips for extra flavor and texture. This is a great addition to your snack box so that you have high energy snacks on hand.
- 1 Cup Cooked Quinoa
- 1 Cup Rolled Oats
- 3 Tbs Coconut Flakes
- 1/3 Cup Dried Cranberries
- 1/3 Cup Peanut Butter
- 1/4 Cup Honey
- 1 Tsp Vanilla Essence
- 1/2 Tsp Cinnamon
- Pinch of sea salt.
Add all the ingredients in a blender and mix until well combined. Make into balls and chill in the fridge until firm. Enjoy!
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8. Sliced cucumber with cottage cheese.
Cucumbers are hydrating and low in calories, making them an excellent choice for when you’re looking to maintain or lose weight while staying energized. They’re also rich in vitamins and minerals, including vitamin K and potassium, which support health and hydration. Paired with protein-packed cottage cheese, these high energy snacks become a satisfying option that helps keep hunger at bay and provides a sustained release of energy. Cottage cheese is a good source of protein and calcium, essential nutrients for muscle repair and bone health. Don’t forget to add your Everything Bagel Seasoning to spice up your snack.
9. Dark Chocolate.
Yes, chocolate can be healthy too! Dark chocolate is packed with antioxidants which help fight inflammation and oxidative stress in the body. Dark chocolate also contains caffeine and theobromine, which can increase alertness and improve cognitive function, making it a perfect pick-me-up during the afternoon slump. It doesn’t stop there though, dark chocolate is rich in magnesium, iron, and other essential minerals that support energy production and muscle function. Just like anything else in life, it’s important to only eat dark chocolate in moderation and choose dark chocolate with a high cocoa content (70% or higher) to enjoy all these health benefits without consuming too much sugar or calories.
10. Air-popped popcorn.
Who doesn’t love popcorn? I don’t mean popcorn drenched in butter and salt, but a healthier option of popcorn that won’t break the calorie bank. Air-popped popcorn is low in calories and high in fiber, making it a filling option that can help curb cravings and keep you feeling satisfied between meals. Popcorn is also a whole grain, giving you complex carbohydrates that fuel your body with sustained energy. It’s also a good source of vitamins and minerals, including manganese, phosphorus, and magnesium, which are essential for various bodily functions. Keeping portion sizes under control is still important, but investing in a good air popped popcorn maker won’t harm. Movie nights have never been so great again!
11. Hard-boiled eggs.
Hard-boiled eggs are packed with nutrients and make for great high energy snacks. Packed with protein, vitamins, and minerals, hard-boiled eggs provide a sustained source of energy to keep you feeling full and focused throughout the day. Eggs are also rich in choline, a nutrient that supports brain health and cognitive function, making them an excellent choice for boosting mental clarity and productivity. Eggs are very versatile and can be enjoyed in many different ways, although I won’t suggest keeping them in a container for too long, they can work up quite a smell.
Conclusion.
Adding a few healthy snacks into your daily routine will help you maintain sustained energy and nourish your body with essential nutrients. Whether you’re at work, at home, or on the go, these high energy snacks are convenient, delicious, and sure to keep you feeling your best throughout the day. Remember, the key to maintaining energy levels is choosing snacks that are balanced and nutrient-dense, so fuel your body wisely and enjoy the benefits of sustained vitality!
Happy Snacking,
Your Wellness Warrior!