Making sure you are fully prepared with energizing snacks to bring on the go or store at work is a perfect way to avoid grabbing junk food when hunger strikes. I always carry snacks in my purse because let’s be honest being hangry sucks. I have found that with my clients they are great at getting down quality meals, but when it comes to snacking it can be difficult to choose the right foods. I have put together a list of some of my favourite healthy on the go snacks.

The key is to have snacks containing mainly protein and/or fat because those two macronutrients are digested much slower than carbohydrates. This will stabilize blood sugar and keep you fuller longer so you don’t end up with junky cravings. I always aim for simple and whole foods when snacking, while grabbing a granola bar or bag of chips may seem easier, it is a disservice in the end. These foods are typically highly processed, with added sugar and preservatives. While you may feel satisfied at first, your blood sugar will rapidly raise and fall, leaving you wanting to reach for that 3pm coffee or pastry.

Here is a list of options that will keep your brain sharp and focused, your metabolism revved up, and your blood sugar under control so you don’t end up feeling like you need a heavy hit of sugar or caffeine to wake you up when 3pm rolls around.

  • 1-2 boiled eggs with 1/4 avocado
  • unsweetened coconut chips
  • 1/2 cup hummus with chopped raw vegetables
  • nutritional shake containing greens and protein for an energy boost (can be mixed with unsweetened almond milk)
  • homemade plantain chips (baked or lightly pan fried in coconut oil or organic butter)
  • kale chips (homemade or store bought)
  • 1 tablespoon of coconut oil (good trick to karate kick your sweet tooth craving)
  • 1/2 cup beef jerky + 1 apple
  • 1 fruit + 10-12 nuts or 1-2 tablespoons of nut butter
  • fresh berries + 1/4 cup organic full fat cottage cheese, or plain yogurt, or kefir
  • 4 turkey breast slices + 1/4 avocado wrapped in lettuce
  • sea snax (seaweed nori-style snack packs) these contain a high mineral content, which help keep cravings at bay
  • olives (packed in good quality olive oil) with chopped tomato
  • small banana rolled in hemp seeds and cacao nibs
  • smoked salmon on zucchini, cucumber, or radish slices
  • DIY trail mix (ie: raw nuts or seeds (unsalted and unroasted), goji berries, mulberries, and cacao nibs – all available at bulk stores.

If you’re looking for more guidance and ideas my  Crunch Time Meal Plan includes healthy and simple snacks, along with recipes and grocery lists for 21 days!

This article previously appeared on www.fitfactoryfitness.com.