Defy Cravings with These Energy Boosting Snacks

When 3 pm rolls around, do you crave something salty or sweet? Defy craving, ditch caffeine and throw out vending machine junk food for these delicious, healthy, energy boosting snacks.

I don’t know about you but when mid-afternoon hits, I want a snack. By 3 p.m. I am typically a workout, a couple of coaching calls, and 5-6 hours of work into my day. I’m ready for a break and a pick me up! I know I can’t handle caffeine after about noon and I want a snack that’s going to help me hold out until either a) dinner or b) my post lifting session shake.

A healthy midday snack has a few key components:

• Energy density: it’s energy dense enough to give me the boost I need but light enough to make me feel sluggish.
• Balance: there is a balance of nutrients: always protein and then some combo of carbs/fats.
• Flavor: any snack needs to be tasty enough that I don’t feel deprived of something (texture, flavor), after eating it…because I know that’ll only leave me searching for the next snack!

Healthy, Midday Snacks That Boost Energy

So, here’s what I’m reaching for when a craving strikes and I want that energy boost!

Yogurt Parfait

Plain Greek yogurt is a great source of protein. Protein rich foods are necessary to build lean muscle mass and increase bone density. But the benefits of Greek yogurt don’t stop there. It’s also packed with probiotics – good bacteria that improve gut health and digestion. The best part? That combo of protein and probiotics can do wonders for your mental health and energy!

Go for plain Greek yogurt. Yogurts with added flavors (even fruit), tend to come with added sugars. Don’t worry – you can add your own natural sugar at home with fresh or frozen/thawed berries (microwave 30 seconds to release the juices). If that’s still not quite sweet enough for your liking, a teaspoon of maple syrup can finish the job.

And if you like the flavor and mouth feel, don’t be afraid to indulge in the full fat version! It’s more decadent and satisfying and you’ll feel fuller, longer. In fact, go ahead and top the whole snack off with some toasted chopped walnuts or almonds too! That combo of nutrients: protein from the yogurt, natural carbs from the fruit and heart healthy fat from nuts is a power combo!

Hummus and Veggie Sticks

I am obsessed with hummus. It can’t be helped and I’m not ashamed! Hummus, made with chickpeas, tahini and olive oil is a well-rounded snack in it’s own right. The fats in hummus are the good kind – coming from seeds and olives. And chickpeas (also known as garbanzo beans), are a fantastic source of vegetarian protein.

Veggie sticks are the perfect accompaniment for two reasons. First, the crunch factor. Second, the color factor. There’s something so satisfying about plating up a rainbow of fresh veggies and knowing that you’re filling your body with the energy boosting, muscle building good stuff!

Savory DIY Trail Mix

Gorp…did you know that’s what trail mix is called in Vermont? Fun times. Anyways…

I have two issues with store-bought trail mix. One, they’re always too sweet for me. Two, the good stuff always seems to run out first. Solution: DIY Trail Mix!

Here’s the Basic Recipe:

2 cups air popped pop corn
1/4 cup roasted nuts
1/2 cup dried fruit
1/4 cup beef jerky

Here me out…

I bet you don’t typically think about popcorn as a whole grain, but it is! Just make sure that you aren’t grabbing the salted and buttered version or else this can very easily become bloats best friend. And yes, beef jerky is a great addition to trail mix. Try it out before you knock it.

A couple of my favorite mix in combos:

• tamari roasted almonds + dried cherries
• cashews + dried blueberries
• macadamia nuts + dried pineapple and mango
• walnuts + sunflower seeds + dried apricot or peaches

If you want an extra shot of sweet, throw in a handful of dark chocolate chunks (just make sure the popcorn has cooled first)!

Chocolate Milk and Mixed Nuts

I’ll be honest with you, I’m actually not a huge fan of chocolate…or milk…

But! Chocolate milk and mixed nuts is a phenomenal combo snack to beat the midday energy slump so I just couldn’t leave it out.

Chocolate milk checks a few very important boxes: protein, carbohydrates, taste. Throw in mixed nuts for they’re healthy fat and crunch factor and you’ve found a winner. This is a very balanced, nutrient-dense afternoon snack and pretty easy to pull together.

The one caveat is that some pre-mixed chocolate milks can contain a lot of sugar. So bring your own dark chocolate powder and mix it in when you are ready.

Open Faced Smoked Salmon Toastie

It’s easy to forget about smoked salmon (or any smoked fish), but it’s actually a really great snack option. Smoked salmon especially is a protein and omega 3 power combo because it’s one of the fattier fishes and when wild-caught, packed with nutrient goodness.

Did you know that sourdough bread is actually one of the best kinds of bread for you? Because of the live starter that is required to make real deal sourdough bread, your body is better able to digest the ingredients. Plus, it’s delicious!

Here’s my recipe for the perfect, midday energy boosting “indulgence”:

1. Toast 1 slice of sourdough bread.
2. Top with 1-2 tablespoons of mashed avocado.
3. Sprinkle avocado with chopped capers and dill.
4. Finish with 2 ounces of smoked salmon and lemon juice.

Bon appetit!

Green Smoothie and Roasted Chickpeas

Chickpeas, as mentioned before, are a great, vegetarian source of protein. And it’s not as hard as you might think to make them at home. This recipe for Crispy Ranch Chickpeas is so easy (and addictive). Alternatively, take a look in the “natural” and organic aisle at your grocery store. Chances are you’ll find a variety of flavors both sweet and savory.

Paired chickpeas with a green smoothie and not only will your tastebuds be satisfied, you’ll reap the body composition benefits as well! This Tropical Kale Smoothie is one of my all time favorites. It’s packed with greens and frozen tropical fruit which is enough to make this girl smile all afternoon.

If green isn’t really your color, try one of these healthy, super flavorful smoothie recipes instead!