3 Healthy Snack Examples for Meal Prep

Meal prepping is a fantastic way to stay on track with your health goals while saving time during the busy week. By preparing healthy snacks in advance, you can easily grab something nutritious when those hunger pangs hit. Here are three diverse examples of healthy snacks that are perfect for meal prep!

1. Veggie Sticks with Hummus

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This snack is perfect for those who want a crunchy, satisfying, and nutritious option. It’s ideal for afternoon cravings or as a quick bite before dinner. Plus, it’s super easy to prepare in bulk.

You can get creative with the veggies! Carrots, celery, bell peppers, and cucumbers are all excellent choices. Pair them with a homemade or store-bought hummus for a boost of protein and flavor.

• Example:
  1. Prepare the Veggies: Wash and cut your favorite veggies into sticks or bite-sized pieces. Aim for about 2 cups of mixed veggies per serving.
  2. Portion the Hummus: In small containers, portion out about 1/4 cup of hummus per serving. You can make your own hummus by blending canned chickpeas, tahini, lemon juice, garlic, and olive oil until smooth.
  3. Assemble: Place your veggie sticks in a large container and the hummus in separate small containers.
  4. Store: Keep them in the refrigerator for up to five days.

Notes/Variations:

• Experiment with different types of hummus, such as roasted red pepper or garlic.
• You can also use guacamole or tzatziki as an alternative dip.

2. Overnight Oats Jars

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Overnight oats are a fantastic make-ahead snack or breakfast option. They are not only filling but also customizable to fit your taste preferences, making them a versatile snack throughout the week.

• Example:
  1. Base Ingredients: In a large bowl, mix 2 cups of rolled oats with 2 cups of milk (dairy or non-dairy). Add 1/2 cup of Greek yogurt for extra creaminess and protein.
  2. Flavorings: Add 2 tablespoons of honey or maple syrup, and a pinch of salt. For a flavor boost, consider adding cinnamon or vanilla extract.
  3. Fruits and Nuts: Divide the oat mixture into four jars. Layer in your favorite toppings like sliced bananas, berries, or chopped nuts.
  4. Chill: Seal the jars and refrigerate overnight. In the morning, they’ll be ready to grab and go!

Notes/Variations:

• You can swap the oats for quinoa or chia seeds for variety.
• Try different nut butters, fruits, or spices to keep it interesting.

3. Energy Bites

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Energy bites are a great snack for a quick energy boost. They’re packed with healthy fats, protein, and fiber, making them perfect for pre- or post-workout fuel. Plus, they’re incredibly easy to prepare!

• Example:
  1. Base Ingredients: In a large mixing bowl, combine 1 cup of rolled oats, 1/2 cup of nut butter (like almond or peanut butter), and 1/3 cup of honey or maple syrup.
  2. Add-Ins: Stir in 1/2 cup of mini chocolate chips, 1/4 cup of chia seeds, and 1/4 cup of shredded coconut.
  3. Form the Bites: Use your hands to roll the mixture into small balls (about 1 inch in diameter).
  4. Chill: Place them on a baking sheet and refrigerate for at least 30 minutes to firm up before transferring to an airtight container.

Notes/Variations:

• You can customize these bites by adding in dried fruit, seeds, or even protein powder.
• Store in the fridge for up to a week or freeze for longer storage.

These examples of healthy snacks for meal prep are not only delicious but also easy to make in batches. Enjoy the satisfaction of knowing that you have nutritious options ready to go whenever you need a snack!