11 must have snacks for on-the-go

Have you ever had one of those days where you can’t seem to catch up, no matter what you do? 24 hours in a day just doesn’t feel like enough sometimes!

Those busy days can cause us to make poor diet choices - mostly out of convenience and lack of time. We end up feeling “hangry” and pull into the nearest McDonald’s drive-thru instead of taking the time to find a healthy snack.

Having an on-the-go snack prepared ahead of time can help prevent this! 

Here are a some tried-and-true healthy snacks you can take on the go:

1. Build your own Trail Mix

Here’s my favorite mix that’s so easy to put together.

  • 3/4 cup each of your two of your favorite nuts, like pecans, cashews or macadamia nuts. 

  • 1/2 cup raw sunflower seeds

  • 1/2 cup raw pumpkin seeds

  • 1/2 cup unsweetened cherries

  • 1/4 cup white raisins

  • a handful of dark chocolate

  • dash of salt, dash of cinnamon

2. RX Bars 

This is one of the only brands of bars I feel confident grabbing on the go because it’s made with real ingredients and includes 12 grams of protein. My favorite flavor is Chocolate Almond Sea Salt.

3. Tuna and Crackers

This is one of the highest protein snacks you can find that doesn't need refrigeration! There are only 70 calories and 17 grams of protein is these handy packs. Pair it with one serving of your favorite crackers! If you don't have one, try these!

4. Kirkland brand - Cashew Clusters

Have you ever tried these?! The biggest problem here is keeping it to a snack portion - one serving - when you want to eat the whole bag! The best part? No prep needed…  just pop them in your bag and go!

5. Protein Shake Packs

You can find pre-packaged protein shake mixes that work great for an on-the-go refueling snack. They are small and can be mixed with water… it doesn’t get much easier than that! These are a great option because they don’t need any measuring! These shakes are also great when you are busy and tempted to skip breakfast.

6. Peanut Butter and Fruit or Celery

Back to basics! Be sure to measure out that peanut butter. Or just get single serving packs!

7. No bake protein bars.

These bars will hit the spot when you’re craving something sweet, but they pack the kind of protein you need in a snack. Make them ahead of time and grab and go. Kid approved! (You can also make these into balls instead of bars. Just chill and serve!)

8. Egg Muffins.

A protein-packed snack you can grab on the go and eat cold right out of the fridge, or warmed up! You just take your favorite veggies, chop and sautee, and add to beaten eggs and/or egg whites. Season and pour into muffin tins and bake! If you want some extra flavor and protein add in some cheese and/or your favorite breakfast meat! There are so many amazing variations out there, just google “egg muffin recipe”. In the meantime, here is a link to a great one!

9. Turkey Roll Ups 

This is essentially a sandwich without the bread. You take four turkey breast slices and spread each with your favorite condiment. I love a grainy mustard or horseradish sauce. Place a slice of tomato on top with a pickle and/or cucumber strip and roll into wraps! I also love taking a slice of sharp cheddar and breaking amongst the four roll ups.  

10. Topped Rice Cakes 

This is definitely a favorite in my family, and also a great pre-workout snack. I love taking rice cakes and topping them with deliciousness! Here a few of favorites options for toppings:·     

  1. One tbsp. of peanut butter and blueberries  

  2. Plain Greek Yogurt, pistachios and a drizzle of honey  

  3. Cottage cheese or plain yogurt with smoked salmon, red onion and dill     

  4. Avocado and Everything Bagel seasoning

This is also one of my favorite pre-workout snacks!

11. Froyo Bark

Just two ingredients and a few minutes of prep gets this snack ready to go. And the littles will love it!

Line a flat pan with parchment paper and spread evenly with your favorite Greek yogurt, about 1/2 of an inch. Top with your favorite fruit, seed or nut and freeze for about 4 hours, or until completely frozen. Remove parchment paper, break into pieces and serve! 

12. Overnight Oats 

These are jam packed with fiber, minerals, vitamins and have been shown to promote fullness! As a base recipe, mix ½ cups oats with ½ milk, place in a covered jar and put in the fridge overnight. To make this tastier use your favorite milk (almond, hemp, soy, coconut etc.) and/or your favorite fruit, chia seeds, hemp seeds, nut butters, coconut flakes, or crushed nuts. You can even sneak in some protein powder or collagen protein.


Now the next time you have a busy day, you can keep a few of these snacks handy to get you through without sacrificing your health goals!


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Samantha FriedmanComment