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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

  1. 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.
  2. 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.
  3. PB&J: Grapes, nut-butter, cut whole grain bread in to squares, hard-boiled egg, sliced peppers or cucumbers with ranch or hummus
  4. 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)
  5. Go Mediterranean: Veggies to dip in hummus, olives, cheese stick, hard-boiled egg, apple, pita chips
  6. 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.

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