Our team of Registered Dietitians stand behind these snacks and quick/easy lunches to keep you going throughout the day. When choosing a snack, keep these tips in mind:
- Keep it easy with options that do not require being cooked or heated.
- Check the label for a good source of fiber and protein — the key components for a balanced, blood sugar–stabilizing snack (a minimum of 2-3 grams fiber and 6-7 grams protein).
- Look for options that contain between 10–20 grams of total carbs.
- Include minimal prep and effort.
- Find quick grab-and-go options at cafés or convenience stores, in case you forgot to pack it or need a backup.
Here are some ideas to get you started!
High Fiber Snacks
- Beans
- Pears / Apples
- Berries (Strawberries, blueberries, raspberries, blackberries)
- Whole grain breads, crackers, grains (5g of fiber or more)
- Hummus
- Luna bar
- Air-popped popcorn
Well Balanced Snacks
- Apple or celery and peanut butter (2 Tbsp)
- Hummus and carrots or bell pepper slices
- Mozzarella cheese stick and fruit
- Natural or dry roasted nuts (1/4 cup)
- Hummus or peanut butter wrapped in a whole wheat tortilla
- Greek yogurt with sliced almonds
- High fiber toast topped with 1⁄4 sliced avocado, salt, and pepper
- Kind bar
- 1/2 cup shelled edamame
- 1/2 cup of sugar snap peas
- 1/2 cup of hummus
- 6 oz of plain Greek yogurt with 1/2 cup berries and 1 Tbsp slivered almonds
- 1 cup cottage cheese and 1/2 cup fruit
- 1 string cheese, 1/2 cup cherry tomatoes, and 1/2 cup cucumbers with 1 Tbsp balsamic vinegar
- Babybel cheese and carrots
- 1 small apple, 1 cup of green tea, and 1/4 cup of almonds
- 2 Tbsp of peanut butter rolled up in a mini whole wheat tortilla wrap
- 100 calorie nut packs
- Apple with 2 Tbsp peanut butter
- 15 almonds and 15 grapes
High Protein Snacks
- Mozzarella cheese stick
- Nuts (1/4 cup)
- Beans (add to salad or make a bean salad)
- Cottage cheese
- Peanut butter (any nut butter)
- Salmon / Tuna
- Baked Chicken (bake over weekend, slice and add to salad or tortilla wrap)
- Jerky (low sodium)
Lunch / Meal Ideas
- Peanut butter and jelly on high fiber bread with blueberries and cherry tomatoes
- Single serving of tuna or salmon and Triscuits (7 crackers) with strawberries and carrots
- Leftover, home-made soup
- Boiled egg, green salad, and pear
- Cottage cheese, fruit, whole grain (high fiber) crackers with sliced cucumbers
- Turkey sandwich on high fiber bread with apple and carrots
Our Favorite Snack Bars
- RX Bars
- Lara Bars
- Pure Organic Fruit and Nut Bars
- Kind Breakfast Bars
- Kind Fruit and Nut
- Raw Revolution
- Glo Bars
- NuGo Bar
- Grab the Gold
- Nature Valley Protein: Honey, Peanut, Almond
- The Best Bar Ever
- Clif MOJO Bar
Care you will love.