Whether you are a self-proclaimed foodie who loves being in the kitchen or seriously tired of meal planning and prepping, no-cook snack meals can be a convenient go-to when you’re short on time or need something easy.
What exactly is a snack meal?
PROTEIN + FIBER + FAT + FRUIT/VEG.
Snack meals are essentially meals that are made up of foods that might be traditionally thought about more as a snack or an appetizer — but contain enough balanced nutrients to be satisfying and keep you full just as long as a meal would.
How to Make a Snack Meal
Choose at least three to four of the following food groups: fruits and vegetables, dairy, whole grains or nutrient-rich starches, nuts, seeds, and other legumes, and protein.
Step 1: Pick your protein(s). Protein is an important part of your meal because it helps you to feel full and satisfied.
- Boiled eggs
- Cheese-stick
- Greek yogurt
- Uncured, nitrate-free deli meats
- Leftover chicken or salmon
- Canned tuna or a smoked salmon packet
- Nuts
- Seeds (sunflower, pumpkin etc.)
- Nut butter (peanut, almond etc.)
- Tofu
- Dried chickpeas or edamame
Step 2: Pick your Fiber Foods. Fiber slows down digestion where we won’t get hungry again so soon and contain carbohydrates, which provide energy.
- Fresh fruit or unsweetened dried fruit – what is in season is always the best choice
- Whole grain crackers, chips, or bread
- Granola bars like BeBOLD bars
Step 3: Don’t Forget the Veggies. Vegetables are nutrient-rich, giving you important vitamins, minerals and antioxidants. Fruit can be a good substitution for veggies. To make it even more delectable, include dips such as hummus, ranch, or another favorite dip or dressing. The fat and/or protein from these dips can also help you feel more satisfied with your snack meal.
- Carrot sticks
- Celery sticks
- Grape tomatoes
- Sliced cucumber
- Sliced peppers
- Leftover roasted or grilled vegetables
A note on fats. Fat is a part of a healthy diet and it also helps to feel full after a meal. Fat is needed to absorb some nutrients and helps give us energy. A snack meal, just like a regular meal, is a combination of fats, fiber and protein. Some of the protein recommendations like nuts and salmon already have fat, so you wouldn’t need to add more, but if you chose a lean protein like beans or chicken breast, then you’d want to add a fat source like sliced avocado, guacamole, some olives, or some nuts/seeds.
Snack Meal Ideas
- yogurt bowl: Choose a yogurt then add the toppings. Toppings can include nuts, chia seeds, ground flaxseed, fruit, shredded coconut, granola, chocolate chips. Give this Apple Spice Yogurt Bowl a try.
- Grown-up Lunchable: Carrot and celery sticks with a dip, uncured turkey slices, a cheese stick, cut up BeBOLD bar, whole grain crackers or chips.
- PB&J: Grapes, nut-butter, cut whole grain bread in to squares, hard-boiled egg, sliced peppers or cucumbers with ranch or hummus
- Fortify a cereal: Start with a high-fiber, low-sugar cereal like shredded wheat or bran flakes. Add unsweetened dried fruit, then nuts (like chopped walnuts or slivered almonds). Top it off with your favorite milk. (breakfast idea)
- Go Mediterranean: Veggies to dip in hummus, olives, cheese stick, hard-boiled egg, apple, pita chips
- Smoked salmon plate: smoked salmon (or leftover baked salmon), cucumbers, tomatoes, whole grain crackers, goat cheese, and fresh fruit.
Ready to try a snack plate at home? Tag us @beboldbars on instagram to show us your creations.
KeyVion Miller RDN, LD/N is a registered dietitian with a culinary nutrition certification and owner of The Miller’s Kitchen, a food and nutrition blog. She enjoys sharing mostly recipes with <10 ingredients and tips to help get more homemade meals on the table.