3 Must Have Snacks


Snacking doesn't have to be seen as a bad thing. But the truth is, most times, we are usually left with no other choice but to turn to those extra meals, loaded with unintended calories, in order to satisfy our hunger. According to recent studies, snacking provides more than 25% of the daily calorie intake of an average person, which is close to about 600 calories a day.

It comes as no surprise that deciding what to snack on when you are out of your home and on-the-go can be something very difficult to do. As a matter of fact, most of us eat on the go 50% of the time. There are a lot of convenient and quick-bite foods everywhere, but the truth is most of them are not good choices. Many are packed with fat, sodium, calories, and sugar. 

You can snack healthy on the go but in order for that to happen, you'll have to meal prep and plan. This will ensure that you don't eat poorly when you are hungry and away from home or in a place where you can't get healthy meals. It will be a lot easier for you to say no to a bag of chips or chocolate bars when you've got something healthier and delicious in your purse.

Today I’m sharing three awesome foods you can snack on when you are away from home, working, traveling, etc. Have these them in your purse and you won't be forced to eat junk!


Also known as garbanzo beans, roasted chickpeas are a finger food that is packed with a lot of health benefits. They feature a caloric content of 134 calories per serving, which amounts to less than seven percent of our daily consumption. There are a lot of different ways to prepare roasted chickpeas. You can try making them with your favorite spices like cumin or chili powder in order to get a Mexican flavor, or add curry powder for an Indian variation. Preparing it is easy! Just add a bit of oil to a can of chickpeas, add your spices and bake at 400C until they are crunchy and golden. YUM!


Kale is one of the most nutritious foods you can eat as a snack. It is packed with fiber and iron and other key nutrients. The taste is awesome and will make you crave more! Kale is a wonderful addition to salad, but it can also be made into chips for snacking.

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. ... 
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

I'd recommended that you toss the shredded kale with sea salt and apple cider vinegar. 


Did you know that celery happens to be a great source of potassium which happens to help with the relief of heart and kidney disorders, blood pressure, and stroke while still enhancing muscle strength, water balance, metabolism, and the nervous system? To make celery a snack that can be taken on the go, you can fill the stalks with peanut butter and top it off with raisins.

The peanut butter will provide you with healthy fats + protein, while the raisins add to your fiber intake. You can play with the mixture by swapping the peanut butter for a cashew butter, or swap the raisins with dried cranberries.


Chocolate Banana Muffins

Thank you to my friend and fellow coach, Emily Molnar for sharing her amazing recipe today! I have never tasted anything so flavorful and satisfying. The ingredient list will shock you too. Enjoy! 

Preheat over 350 degrees. Mix all dry ingredients together. In a separate bowl, mash up the bananas and stir in the remaining wet ingredients. Slowly combine both bowls and sprinkle in the chocolate chips. 

Spray muffin tin with cooking spray and pour batter into each muffin tray. Bake 20-25 minutes. Check each one before you take them out! Cool for 5-10 minutes before enjoying :) 

  • 1/2 cup plain greek yogurt 
  • 1 egg
  • 3 mashed bananas
  • 1 Tbs. unsweetened almond milk or skim milk
  • 1/4 cup agave
  • 1 cup almond flour or quinoa 
  • 4 scoops vanilla whey protein
  • 1 tsp. baking soda
  • 1/4 cup dark chocolate chips 

What to eat on travel

I always get asked what to snack on during long trips. It can definitely be tough given limited options. Airport food, however, has gotten a lot better. Most places have legit options and the news shops always have protein bars in an emergency. The main focus is to stay hydrated as to not confuse hunger with thirst, then to dive into protein options and quality carbs. 

Here's a list of go-tos that are caffeine free, and salt/sugar free. We can't have any dehydration when we're on the go! 

#1 - Greek yogurt from the news stand. Pick plain. Forgo the flavored / extra sugar. 

#2 - Protein bar. Quest or Thinkthin. Sugars must be below 8g, carbs try for under 15g! 

#3 - A meal! Think balance. Naked protein (no sauces or breading), whole grain side, or no side and add a salad! 

#4 - Green teas, water, salt free nuts, hard boiled eggs, egg sandwich on whole grain bread, or KIND bars are other adds on to consider. Fruit is also an option. 

My advice is to save your eating for when you've arrived/landed. Think quality!