Finding the snacks that align with what you want and need to have throughout the day can be challenging. Of course, there are a few things to consider nutritionally, such as, is there enough calories, protein, and fiber to help keep you satiated? Are the snacks in line with your nutrition and health goals (low calorie or high calorie, no added sugars, no added salt)?
Other considerations are...Are the snacks convenient to eat while you're on the go? Are the snacks shelf-stable and do not need to be refrigerated for you to keep on you while you're busy at work? Do the snacks need to be prepared ahead of time, or can you quickly prep the snacks in less than 10 minutes? Here is a list of snacks that address these questions for you to give a try!
Shelf Stable Protein Snack Ideas
Dried Chickpeas
Nutrition Information:
Provide >4g of protein per serving, >4g of fiber per serving, and approximately 100-150 calories per serving
Buy pre-made from the store, Biena Chickpea Snacks can be found at Target for roughly $4.00
Nutrition considerations: some of the flavors are higher in sodium or have more added sugars
Recipe to make at home
Ingredients:
1 15 oz can of chickpeas
Sea salt
Parchment paper
Seasonings of your choice
Buffalo seasoning blend, BBQ seasoning blend, ranch seasoning
Instructions:
Preheat oven to 450 degrees
Rinse and pat chickpeas dry
Spread cooked chickpeas across a sheet pan with parchment paper
Cook chickpeas until roasted and crunchy, about 20-30 minutes
Remove chickpeas from oven, toss in the seasoning of your choice
Keep for approximately 2-3 days
2. Dried Lentils
Nutrition Information:
Provide >4g of protein per serving, >4g of fiber per serving, and approximately 100-150 calories per serving
Buy pre-made from the store or on Amazon for $13 for a variety pack of (3) 5 oz packages.
Follow the same recipe as the chickpea recipe above and use cooked lentils instead; toss after roasting with the seasoning of your choice!
Snack Ideas to Make at Home
Options
Smoothies Ideas
Peanut butter & banana
Mixed berry
"Green Smoothie" kale, strawberries, orange juice
2. Bite-Sized Pin-wheel Ideas
Tortilla with cream cheese (vegan or dairy), fresh mint leaves, and black-berries
Tortilla with avocado, tomato, spinach
Note: Pinwheels can be very versatile and easy to prep! These can be made vegan, vegetarian, or include meat such as low-sodium turkey or ham deli slices
If you decide to make these please tag me on your social media @nutri_flourishllc on Instagram and @NutriflourishLLC on Facebook to let me know your thoughts!
Audrey Butler, RDN, LDN is a Dietitian in Chicago who helps individuals implement a nutritionally-balanced diet using a plant-forward approach to feel healthy and energized. As a vegetarian nutritionist, she knows first-hand what the journey is like to implement a nutritionally-balanced diet, vegan diet, vegetarian diet, and plant-based diet located in Chicago.
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