The hustle and bustle of daily life makes it challenging to maintain a balanced diet, but having quick, healthy snacks on hand can make all the difference in keeping energy levels up. Options like fresh fruit, yogurt, light sandwiches, and homemade snacks are ideal for taking to work or school, helping you avoid overly processed foods high in sugar and fat.
In this article, we explore six easy-to-prepare, healthy snacks, complete with information on ingredients, caloric and protein values, preparation instructions, and beverage suggestions to complement each snack.
1. Whole Wheat Wrap with Shredded Chicken and Vegetables
Ingredients:
- Whole wheat flatbread – 1 piece
- Cooked, shredded chicken breast – 100g
- Iceberg lettuce – 1 leaf
- Tomato – ½, thinly sliced
- Grated carrot – ¼ cup
- Light cream cheese – 1 tablespoon
Caloric and Protein Content:
- Calories: approximately 220 kcal
- Protein: about 15g
Preparation:
- Spread the cream cheese over the flatbread.
- Add the shredded chicken, lettuce, tomato, and grated carrot.
- Roll up the wrap, cut in half, and pack to go.
Suggested Beverage: A fresh orange juice pairs well with the wrap, adding a boost of vitamin C and a refreshing flavor that complements the chicken and vegetables.
2. Natural Yogurt with Fruit and Granola
Ingredients:
- Nonfat plain yogurt – 1 container (170g)
- Chopped strawberries – ¼ cup
- Sliced banana – ½
- Unsweetened granola – 2 tablespoons
- Honey – 1 teaspoon (optional)
Caloric and Protein Content:
- Calories: approximately 190 kcal
- Protein: about 10g
Preparation:
- In a container, add the yogurt and top with strawberries and banana.
- Sprinkle granola on top, and drizzle with honey if you prefer a bit of sweetness.
- Cover and refrigerate until ready to enjoy.
Suggested Beverage: A refreshing lemon and mint-infused water complements the yogurt, providing a light, hydrating drink to pair with it.
3. Tuna Sandwich on Whole Wheat Bread
Ingredients:
- Whole wheat bread – 2 slices
- Canned tuna (in water) – ½ can
- Plain yogurt – 1 tablespoon
- Chopped parsley – to taste
- Arugula leaves – 4 to 5
Caloric and Protein Content:
- Calories: approximately 180 kcal
- Protein: about 15g
Preparation:
- In a bowl, mix the tuna with yogurt and parsley.
- Spread the mixture on one slice of whole wheat bread and add the arugula leaves.
- Top with the second slice, cut in half, and pack to go.
Suggested Beverage: Pair with unsweetened mint iced tea, which aids digestion and complements the light flavors of the tuna and arugula.
4. Fruit Salad with Chia Seeds
Ingredients:
- Chopped apple – ½
- Sliced banana – 1
- Chopped strawberries – ¼ cup
- Orange juice – ¼ cup
- Chia seeds – 1 teaspoon
Caloric and Protein Content:
- Calories: approximately 150 kcal
- Protein: about 2g
Preparation:
- In a container, combine the apple, banana, and strawberries.
- Pour the orange juice over the fruit and sprinkle chia seeds on top.
- Cover and refrigerate until ready to enjoy.
Suggested Beverage: Coconut water is the perfect beverage to accompany the fruit salad, adding natural sweetness and replenishing electrolytes.
5. Nut and Dried Fruit Mix
Ingredients:
- Almonds – 1 tablespoon
- Walnuts – 1 tablespoon
- Brazil nut – 1 piece
- Raisins – 1 tablespoon
- Chopped dried apricot – 1 piece
Caloric and Protein Content:
- Calories: approximately 180 kcal
- Protein: about 4g
Preparation:
- Combine all nuts and dried fruits in a small container.
- Pack into individual portions for convenient snacking throughout the week.
Suggested Beverage: Iced green tea is an excellent choice to pair with the mix, as its light flavor balances the snack and promotes a feeling of fullness.
6. Savory Carrot and Oat Muffin
Ingredients:
- Oat flour – ½ cup
- Grated carrot – ¼ cup
- Egg – 1
- Skim milk – ¼ cup
- Grated Parmesan cheese – 1 tablespoon
- Baking powder – 1 teaspoon
- Salt and pepper – to taste
Caloric and Protein Content:
- Calories: approximately 110 kcal per muffin
- Protein: about 5g per muffin
Preparation:
- In a bowl, mix the oat flour, grated carrot, egg, milk, and Parmesan cheese.
- Season with salt and pepper, then add the baking powder.
- Pour into muffin molds and bake in a preheated oven at 180°C (350°F) for 20 minutes.
Suggested Beverage: Carrot and lemon juice makes a healthy, tasty pairing for the muffin, enhancing the flavors of the ingredients.
These recipes are ideal for daily use and can be easily adapted according to the available ingredients. With these ideas, your snack can be more nutritious and flavorful, making your work or school break a special moment!
