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Healthy Lunch and Snack Ideas

Written by First Stop Health Coaches | Jul 16, 2024 1:56:54 PM

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.