Healthy Snacks & On-the-Go Meals

Are you busy, out of the house often, & need some on-the-go healthy snack or meal ideas?

There are plenty of options with just a little planning!

You don’t have to rely on takeout, fast food or packaged (junk) food like from vending machines.

If you are Mom and/or busy woman, you’re already a Superhero with all that you do. So it is THAT much more important to FUEL your body with nutritious foods! 

So many women suffer from low energy & brain fog – when a lot of this can be related back to what (or what you’re NOT) eating. Ladies, skipping meals is not a badge of honor- you’re doing your body, hormones and results a disservice.

We’re all busy, so sometimes a snack will suffice when you’re on the go. With snacks, we gotta think doable, portable, nutritious & easy!

How to build your healthy snack bag & cooler:

• Pick an option with at least 10g protein
• Add a healthy fat
• Add a healthy whole food carb
• Aim to have a veggie and/or fruit (eat the rainbow!)

Biggest tip: Avoid having carbs solo. Pair with a protein or fat source for optimal energy and metabolic response. The protein & fiber will help you feel satiated for longer, plus together help control blood sugar levels from the carbs.

When looking at packaged snacks, look for ones made with real food ingredients.

Try to avoid:

• Artificial dyes
• Artificial flavors
• Artificial preservatives
• High fructose corn syrup
• Artificial sweeteners
• Gmo sugar, corn, soy
• Conventional Inflammatory oils (vegetable, soybean, canola, safflower, sunflower)
• Glyphosate
• MSG
• Mono and diglycerides

Reading labels & deciphering what are the best (packaged) items can be a bit much, at least when starting out. Easiest tip to remember is to choose organic whenever possible. Many grain & flour based products that are non-organic are grown with many chemicals.

In my Women’s Wellness Academy & with my 1:1 programs, you learn more in depth about reading labels, nutrition facts & how to be a smart, confident shopper. This means less stress, better choices & better results. You can check out my Services Here.

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Combination Ideas:

• Protein shake mixed with berries & unsweetened plant based milk
• Rice Cakes with turkey deli meat & hummus/avocado
• ½ piece of fruit + nut butter
• Cut up veggies with salsa & guacamole 
• Healthy crackers + veggies + hummus
• Jerky + 1 serving (1/4 cup) raw seeds/nuts
• Packaged Protein Bars
• Cottage cheese or greek yogurt with berries & chopped seeds or nuts
• Tuna or salmon packet with rice cakes or crackers
• Grain free or low carb wrap with deli meat & avocado

Below I’ve listed lots of options, plus just some of my favorite brands!

Protein Ideas:

• High quality Deli Meat (organic, nitrate free, antibiotic and hormone free) Turkey, Chicken Breast, Roast Beef, Ham

Brands: Two Brothers, Boar’s Head all Naturals, Dietz Watson Organic Originals, AppleGate

• Protein Powder/Shakes: I like grass fed Collagen, Bone Broth or Pea protein

Brands: Orgain collagen, Ancient Nutrition or Garden of Life bone broth collagen,  Renovatio, Sunwarrior, Orgain plant based

• Protein Bars: Free of processed sugars, artificial ingredients, vegetable oils, conventional dairy

What to look for: Sugar less than 10g, Fiber at least 5g, Protein at least 10-5g, Carbs under 30g. Organic + non GMO ingredients when possible. If doing dairy: grass fed whey)

Brands I like: Raw Rev Glo, Good! Snacks, GFB Bar, Amrita, Bulletproof, No Cow, RX (regular or kids size) Aloha, Primal Kitchen, Rise, Bhu Fit, Primal Thin, Oatmega 

• Turkey or Beef Jerky (organic, nitrate free, antibiotic and hormone free)

Brands: Thrive Market, Chomps, Country Archer, The New Primal, Krave, Perky Jerky, Vermont

• Plain unsweetened Greek Yogurt
• Plain organic cottage cheese
• Organic pasture raised eggs
• Packets of Wild Caught tuna or salmon (Wild Planet or Safe Catch brands)

Healthy Fats:

• Mixed nuts: Almonds, walnuts, pistachios, pecans, cashews, Brazil nuts (Aim for no added vegetable oils)
• Hardboiled eggs (cage free, free organic)
• Olive Packets or cups
• Avocado or Guacamole
• Nut butter Packets or packed in mini cups

Healthy Carbs, Sides etc.

• Raw Veggies: Cucumber, mini bell peppers, baby carrots, grape tomatoes, celery
• Hummus (no added oils)
• Guacamole
• Salsas
• Non GMO Organic Popcorn without added flavors or sugars (Brands: Lesser Evil, Live Love Pop, Buddha, Boom Chicka Pop)
• Packaged Crackers/Chips: Brands: Plant Snacks brand, Hippeas, GF Crunch Masters crackers, Simple Mills products, From the Ground Up!, Quinn, Siete, Aldi Simply Nature organic line
• Fresh Fruit (organic where possible)
• Brown Rice Cakes (organic w/ no additive flavors
• Wraps: paleo coconut wraps. Crepini egg white wrap, Siete grain free, Trader Joe’s cauliflower wrap
• Granola/Kid Friendly Bars: Made Good, That’s it!, Cerebelly, Skout 

Thrive Market has TONS of organic packaged products (chips, crackers, fruit snacks etc)

If you are on the road, or out with the family all day with events, pack several of these options, then combine to make a “Snack Plate” Bento Box Meals!

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I hope you and your family find these helpful 🙂

Any questions, or interested in learning more about nutrition, please reach out & let’s chat! Email me at allisonbergstromfitness@gmail.com & we can set up a complimentary consultation.