13 Macro Friendly Portable Snack Ideas for Busy Days On the Go
Are you on an online nutrition search for snacks that check the boxes of both “nutritious” and “delicious?” Look no further–I’ve got you covered with snacks that are balanced, quick, and actually tasty.
It feels like I'm always heading someplace. Running out the door to an appointment, taking the dog for a walk, late to the gym…
You might think that because I’m a registered dietitian and an online nutrition coach, my food is planned out 100% of the time. But nope, I’m human. And often I realize right before I'm about to leave that I haven't eaten enough, and I really need to grab something before I go.I know I'm not alone in this, because one of the most common requests I get from our nutrition coaching clients is for some macro friendly portable snack ideas!
What makes a healthy and nutritious snack?
Snacks are tricky. Many snack foods that easily come to mind are not very nutritious. Chips, crackers, candy, cookies, cereal, granola bars–tasty, but not necessarily filling. And even some more nutrient-filled foods like nuts, dried fruit and trail mix can be high in calories (often more than a full meal!)
When looking at a snack, you want something that's going to actually fill you up. I don't know about you, but I can eat a bag of Cheetos and still be hungry!
Also, if you don't find the idea of a nutritious snack appealing, then you probably aren't actually hungry, but instead bored or stressed, etc. If that’s the case, try to take a few deep breaths and think about what you truly need in the moment. Is it rest, connection, to tackle a task you don’t want to do? Checking in with yourself can keep you from mindlessly eating a snack you don’t really need.
However, if you truly are in need of some filling, nutritious fuel, I recommend making sure that your snack has a source of fiber (at least 3g) and protein (ideally 10g+). Fiber is going to be found in fruits and veggies for the most part! Both fiber and protein will help satiate you in the moment and also help you stay fuller for longer. This is the key for balanced macro snacks– most snacks don’t have enough protein so they aren’t macro-friendly! That’s why you’ll notice that all these snack ideas are high protein.
Nutritious portable snack ideas:
In order for these to be true on-the-go snacks, you need to have them ready to grab and go. You won't have time to make something on a busy day when you need a quick snack! Don't think that you will!
So, for example, if you choose greek yogurt for your healthy snack to go, but you normally buy the big tub, you need to have it pre-portioned into a small container you can take easily. Ideally with some fruit already in it so you don't have to add anything when it’s time to walk out the door. Here are some other tasty options:
Hard boiled egg + 1 hard boiled egg white and a piece of fruit - make sure to peel the eggs in advance to be truly portable!
Roasted chickpeas or edamame crisps - these have both fiber and protein! Check out these crisps on amazon - I keep a pack in my car at all times for emergencies
Jerky and a snacking veggie - look for low-sugar jerky. You could add some cheese to this to make it a bit of a charcuterie situation!
Cottage cheese or greek yogurt and berries or peaches - did you know that different brands of cottage cheese taste different? So, if one brand isn’t your favorite, give another a try.
Preseasoned tuna pouch and whole grain crackers or bell pepper - some of the tuna pouches even come with a little spork!
Half sandwich or wrap - I don't know when we stopped having sandwiches; they are fantastic! Have some veggies like tomato on it, or some on the side (like baby carrots or snap peas)
7. Protein waffles/pancakes (no protein powder needed)
Make a batch of protein pancakes or waffles in advance, and you can either put it in the toaster oven right before you go or eat it cold
8. Hummus and veggie sticks - an easy way to store these is in a mason jar in the fridge, with the hummus on the bottom and the veggie sticks poking out
9. String cheese and apple - a classic that a lot of people have forgotten!
10. Turkey roll ups - use deli meat as your “tortilla” and add a slice of cheese (or laughing cow spreadable) and some bell pepper or tomato in the middle!
11. Protein shake or bars - some bars have a lot of added “fake” fibers that can make some people gassy and bloated. It's good to notice if they have that effect for you. When you grab a bar or a shake to have a nutritious snack prior to an Orangetheory workout or a run, make sure it’s one that agrees with your digestive system.
12. Half a quesadilla with salsa - you could make them in advance and heat them up before you go, then wrap in some tinfoil to make them more portable and stay warm longer
13. Egg muffins
You can either buy these or use my classic high protein egg bake divided into a cupcake tin
I hope that these ideas will help you have healthy snacks ready to go on busy days, whether you’re looking for a pre-workout snack or something to tide you over while you run your errands. These snacks are great for kids too! While these ideas can get you started, if you’re
I am partial to noshing on Skyrr yogurt (similar to greek yogurt) and whatever fruit is in season about an hour before my Orangetheory Fitness class! It’s a great pre-workout snack that has a good balance of carbs and protein.
If you’re looking for what kinds of snacks to have before or after your workout, check out this article on what makes for a good (or bad!!) pre-workout snack!
For more ideas, check out my Grab and Go Meal and Snack Guide here! It’s got dozens of recipes and fast food options that are nutritious and will help power you through your busy day!
