We always think about meal prep meals but rarely meal prep snacks. Sure, most people grab a bag of chips or some fruit on the way out the door but planning and preparing your snacks can have a huge impact on your happiness and health. Plus a lot of times at work or as you’re out and about, you may not have the time to go buy snack foods. Meal prep snacks can be easy, save you money, and save on calories so if you’re finding it tough to make it between meals or hitting nutrient goals take snacks with you.
Plan your meal prep snacks
Meal prep snacks benefit from being planned rather than a rush pick when you’re starving. This way you can pick healthier snacks, higher quality, more affordable. Planning sets you up for such a better snack experience. Avoid the vending machines by adding snacks to your grocery list. Often when people are calorie watching and trying to lose weight, they cut snacks out entirely. In a lot of cases this is really impactful, in other cases this is unsustainable or even detrimental to overall eating habits. If you plan your snacks rather than make a quick decision you can feel better about your choices and stick to your meal plan far longer.
Incorporating a planned meal prep snack into your daily routine can help you avoid gorging on meals when lunch and dinner finally roll around. A small snack can keep you from ditching your meal prep lunch for some fast food or eating way too much at one time. This is especially helpful for work day lunches where you want to stay awake and alert. Smaller meals throughout the day will help avoid that post lunch drowsiness. Meal prep snacks will help you keep a keen mind throughout more of the day as well. A little fruit or nuts while you work will improve focus and creative thinking.
While planning your meal prep snacks, consider your overall nutrient goal. If you’re looking for a calorie deficit then stick to low calorie snacks that make you feel fuller. Carrots, fruits, plain nuts, etc. High protein diets should include beef jerky, nuts, yogurt, etc. This is a great way to cram in more nutrients throughout the day which for high protein diets can be very important. Remember to review nutrients though. Nuts, jerky, any snack item these days can be high in sugar, salt, or fat. There is almost always a low sugar, low salt, or low fat option and for snacks this is a good option. You just need something to hold you over between meals.
Prepare your meal prep snacks
Now that you have planned your meal prep snacks and are ready to grocery shop. These foods make for great snacks. They’re easy to prepare, affordable, and nutritious.
- Apples
- Oranges
- Grapes
- Strawberries
- Blackberries
- Raspberries
- Yogurt
- Almonds
- Pecans
- Pistachios
- Tuna packet
- Chickpeas
- Olives
- Edamame
- Hard boiled eggs
- Bell peppers
- Beef jerky
Dips are a great way to expand your snack flavor profiles, add a fun twist on your daily snack, and tweak your nutrients. Consider mixing and matching your snacks with different dips. Try to avoid overly processed or super high fat dips as sauces and dips can be significantly higher in calories, salt, and sugar than you would ever expect.
- Hummus
- Cream cheese
- Peanut butter
- Guacamole
Pre-portioned snacks can be a life saver. Snack boxes can be a great solution as well if you’re looking for something with more of an impact. Our article on Meal Prep Snack Box can help get you started. Bento box style tupperware with crackers, cheese, and jerky is a great all around option and if preparing them yourself is often way better. Better ingredients and cheaper. Although the new adult snack boxes that you can buy at the stores can be good for a quick choice and much better than a whole bag of chips or cookies.
Check out one of our articles for good meal prep container options.
Another approach is to buy full size bags of chips, crackers, cookies, beef jerky, etc. and then portion them out. A small zip lock bag of chips is a more affordable option and controlling portion sizes ahead of getting hungry is better than going to a vending machine.
Snack Quick Tips
- Keep it Simple: Focus on preparing snacks that are easy to make and require minimal cooking or preparation time.
- Mix and Match: Don’t be afraid to mix and match ingredients to create new flavor combinations and keep things exciting.
- Rotate Your Stock: As you meal prep snacks each week, try to rotate the types of snacks you make to prevent boredom.
- Label and Date: Make sure to label your prepped snacks with the date they were made to keep track of freshness. This will also help you identify snacks in the freezer.
- Stay Organized: Keep your prepped snacks organized in the fridge or pantry so you can easily grab them when hunger strikes.
