Planning is truly the key to being successful when it comes to eating healthy, well-balanced meals and snacks. You need to have a game plan to keep yourself on track when hunger strikes. Stocking your fridge with ingredients for quick and healthy snacks can help you resist the vending machine when you’re at work or avoid that pint of ice cream in the freezer.

So, whether you’re juggling family activities, work requirements or social commitments, here are a few of my favorite quick snack ideas along with a recipe for our own family favorite – High-Protein Energy Bites - that we always like to keep on hand.

12 Healthy Snacks to Keep You Going All Day

  1. Turkey slices with cucumbers and carrots
  2. Celery sticks topped with 1 can of water-packed tuna
  3. Apple slices with 1 tablespoon raw almond butter
  4. Two cups air-popped popcorn with sea salt plus one kiwi
  5. Cucumber slices with organic hummus
  6. Diced hardboiled eggs on cucumber slices
  7. No-Bake Energy Bites (Recipe Included below) plus handful of fresh berries
  8. Handful of organic pumpkin seeds plus raw carrot slices
  9. Handful of raw sprouted cashews and fresh berries
  10. Prosciutto-wrapped melon slices
  11. Shrimp cocktail
  12. Homemade Trail Mix – mix a combination of favorite sprouted raw nuts and seeds, no-sugar added dried fruit, and small pieces of dark chocolate

Stock your refrigerator with some of the items above. If you have them ready to grab, it is a lot easier to make the healthier choices.

Below is a recipe for the No-Bake Energy Bites listed above. For a treat that takes only 5 minutes to throw together, you really can’t go wrong by keeping these on hand. They are a perfect way to start your day or grab as an easy snack. They last a good week in the fridge and boast a punch of protein, a hit of Omegas, and are totally nutrient dense.

If you pair them with a hard-boiled egg or some fresh raw fruit or vegetables you will have a great grab-and-go meal that will keep you satisfied for hours.

High-Protein Energy Bites


  • 1 Cup Certified Gluten Free Oats
  • 3 Tablespoons Ground Chia
  • 3 Tablespoons Raw Hemp Seeds (or Pumpkin Seeds, Coarsely Chopped)
  • 2-3 Tablespoons Raw Cacao Powder
  • 3/4 Scoop Vanilla Protein Powder (optional)
  • 1 teaspoon Cinnamon
  • 1/4 teaspoon Sea Salt
  • 2/3 Cup Almond, or Cashew, Butter
  • 1/3 Cup Maple Syrup OR Raw Honey
  • 2 teaspoons Vanilla
  • 1/3 – 1/2 Cup Mix-Ins (such as Raisins, Dried Cranberries, or Dark Chocolate Chips-or a combination of all)


1.  In large bowl, combine Oats, Ground Chia, Hemp Seeds, Cacao Powder, Protein Powder (if using), Cinnamon, and Sea Salt. Add in Nut Butter, Maple Syrup, Vanilla, and Mix-Ins. Stir until evenly combined.

2.  Lightly grease an 8x8 or 9x9-inch baking pan. Press mixture into pan until evenly distributed. Chill for at least 1 hour.  Once chilled, cut evenly into squares. Will keep in the refrigerator for one week. Alternatively, you can wrap each square with plastic wrap and freeze for up to 1 month for an easy, quick-to-grab snack.

Note: If preferred, you can alternatively form these into balls. Simply line a baking sheet with parchment paper. Scoop 1 Tbsp of mixture and roll between hands into ball. Place on cookie sheet. Repeat until all the mixture is used. Depending on the size, this should make about 20-30 balls.  Place cookie sheet in refrigerator for about 30 minutes to set. Once chilled, store in airtight container in refrigerator for up to 1 week or in freezer for 1 month.