If you’ve worked with a dietitian, you know we loveeee our snacks. Intentional snacks can be a game changer for energy, cognition, and metabolic support, especially if you have long workouts or work days. When putting together a snack, remember this simple formula: protein/ fat + fiber. 

While having default, tried and true snacks is helpful for the long term, I often find clients get bored with the same snacks or crave different types of snacks in different seasons. In the summer, most people lean towards more fruits, frozen and electrolyte-rich foods. These are a great answer to your cravings, sustain you through your day, and can help keep those hot summer days or evenings at bay. 

Here are a few ideas to add to your snack toolbox:

1. Trader Joe’s Coconut Smoothie with Chia Seeds: Stir a tablespoon of chia seeds into the coconut smoothie and let it sit for a few minutes to thicken. Stir in a serving of your favorite protein powder. The coconut smoothie is rich in electrolytes and healthy fats, while chia seeds add fiber and omega-3 fatty acids. This is a nice quick snack for on the go when you want a refreshing drink. 

2. Banana “ice cream” bowl: Freeze some bananas. Add one frozen banana into a blender or food processor. Blend with almond milk and blend until creamy. Blend in a scoop of protein powder and top with a drizzle of a nut butter of your choice. You can also add fresh berries on top as well. This bowl tastes like ice cream and is so refreshing and healthy! Bananas are a great source of fiber and carbohydrates and the protein powder provides protein and nut butter provides some quality fats. 

3. Key Lime protein bites: Combine 2 cups oats, ground up (pulse in food processor a few times), 2/3 cup almond butter (drippy kind), 1 tbsp chia seeds, 2 scoops of protein powder, 1/4 tsp almond extract, 2 tbs lime juice, 1 tbs lime zest and 1/3 cup honey into a bowl. After mixing, this should form a dough-like consistency. Roll into balls and keep in the fridge for an easy snack throughout the week. 

4. Frozen Protein Yogurt Bark with Berries and Nuts: Spread Greek yogurt evenly on a baking sheet lined with parchment paper. Sprinkle mixed berries and chopped nuts over the yogurt. Drizzle with honey if desired. Freeze until firm, then break into pieces. This is a great option when looking for a cold snack to cool you down during the summer months. This snack is also very versatile and you can add in anything from different types of protein powders mixed in or chocolate chips

5. Avocado and Tomato Stuffed Peppers: Halve and seed mini bell peppers. Mash avocado and mix with chopped cherry tomatoes, lime juice, salt, and pepper. Stuff the mixture into the bell pepper halves. For protein, you can add in tuna salad, chicken salad, cottage cheese, hummus or black beans. The avocado provides healthy fats, the peppers add fiber, and the tomatoes contribute antioxidants. 

6. Lettuce Wraps: Take some little gem lettuce from Trader Joe’s and stuff it with all of your favorite ingredients. I like to do avocado, turkey, black beans, red and yellow bell pepper and fresh cilantro. These are very easy to alter to what you enjoy eating and there are endless possibilities of what to put inside. 

7. Cowboy-cados: Slice open Trader Joe’s teeny tiny avocados, and stuff with ground chicken, or your protein of choice and top with Trader Joe’s cowboy caviar. This salsa is premade and delicious!

My advice? Chip away at one of these snack recipes a week, keep what works, and leave what doesn’t. These recipes all take little to no time and are perfect for your summer-influenced taste buds.

If you would like to discuss meals and snacking in relation to your individual goals, simply fill out this application form and we will be in touch. During my free consultation, I deep dive into a “My Symptom Questionnaire” to take all of this to another level and really help you understand your body. All visits are telehealth and I do have insurance options.