Satisfying grab-and-go snacks

| March 2, 2022
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The right snack can be the difference between a day that’s productive and enjoyable, and one plagued by fatigue and grumpiness. If you find yourself wanting or needing a snack on the go, here are some suggestions that will keep you energized. You should be able to find some (or all) of these options at stores on or near any Hopkins campus. 

  • Hummus and pretzel pack. This snack provides carbohydrates for energy and a good dose of healthy fats with some plant-based protein. 
  • Raw vegetables with ranch dressing. Combining vegetables with a fat source helps your body absorb fat-soluble vitamins. 
  • Hand fruits (apples, bananas, pears). Fruit is easy to grab and a convenient way to get in nutrients like vitamin C, potassium, or fiber. 
  • Nuts or seeds. This snack takes a little while to digest and can be a perfect option for bridging the gap between meals. 
  • Whole grain rice cakes. Get in a low-fat serving of carbohydrates right before exercise to boost energy and blood sugar quickly. 
  • Fruit cups. Fruit cups have the same benefits as hand fruits, and no worries about food spoilage here. 
  • Apple sauce. Not just for kids, apple sauce is a great option for a light dessert or as a pre-workout snack for a boost of energy. 
  • Granola bar, particularly Kind or Clif brands. These brands are widely available on campus and contain whole foods in the ingredient list. They are great for a filling snack on the go. 
  • Protein bars, particularly Think! or RX brands. These brands contain at least 12g of protein per serving and are free from artificial sweeteners. 
  • Low-sodium turkey jerky. This snack is a great option for getting protein when you don’t want to worry about refrigeration. 
  • Dried chickpeas or edamame. Have you tried these plant-based protein sources yet? They’re also an excellent source of carbohydrates and fiber and a good crunchy alternative to potato chips. 
  • To-go cereal cup. Serve with milk or a dairy alternative for a dose of calcium and vitamin D, or eat dry for a convenient snack you can take anywhere. 
  • Peanut butter crackers. This is another great combo that provides carbohydrates for energy and healthy fats to keep you full. Almond butter or any other type of nut/seed butter works well here too. 
  • Greek (or non-dairy) yogurt cup. Yogurt is an excellent option after exercise, before bed, or anytime during the day to get in a slow-digesting source of protein. 
  • Low-fat white or chocolate milk. Both great options post-workout or as a way to boost calcium, vitamin D, and potassium during the day. 
  • Hardboiled eggs. Make these ahead for a quick protein source any time of day. 
  • Turkey sandwich with mustard, lettuce, and tomato. This great option for a larger snack takes less than 5 minutes to prepare yourself, or you can look for pre-made options at on- or off-campus vendors. 
  • String cheese. It’s another way to get in some protein and calcium between meals. 
  • Ready-to-drink protein shakes like Evolve and Orgain. Take your protein on the go with these plant-based protein shakes that have all natural ingredients and no artificial sweeteners.