Healthy Snacks to Energize Your Workouts & Life! | Nutrition Coaching in Kirkland

Clients frequently ask me what they should be eating either before or after workouts, or just on a daily basis when they are starving to death mid to late afternoon. All of these snack ideas have been personally conceived by yours truly, and I’ve taken the extra time to make sure they are absolutely balanced, with just the right amount of protein, carbohydrates and fat.

These snacks will definitely energize you and help you get past the mid afternoon blahs, and particularly recover from a workout.  Even better, if you are on the run it’s fairly easy to pop into a grocery store and find most of the items.  If the snacks feel a bit light feel free to double them. Please drink an 8 oz glass of water with each snack for satiety. Tip:  carry a small cooler with ice pack in your car ~ everything stays fresh and tasty.  Bon appétit!


  • 2 oz.deli turkey breast
  • 1 plum or 2 kiwi
  • 2 t. almonds


  • 2 hard boiled eggs
  • 1 orange
  • 1 ½ t. peanuts


  • ½ cup low fat cottage cheese
  • 1 Lara bar


  • 3 oz. cooked salmon
  • 1 ½ cup strawberries


  • 1 oz. cheddar cheese
  • 1 small Granny Smith
  • 1 cup 1% milk


  • 3 oz. shrimp
  • 4 T. cocktail sauce
  • 1 t. Tartar sauce


  • 2 oz cooked chicken (BBQ or deli)
  • 1 cup blueberries
  • 1 ½ t. almonds


  • 1 cup Nancy’s low fat yogurt (no fruit/honey/sugar added)


  • 2 oz cooked roast beef
  • ½ pear
  • Yogurt Dip & Veggies: 1½ T. non fat sour cream 1 cup low fat plain yogurt/ 1 t. garlic/1 t. Basil 1½ oz. goat cheese/ 1 cup raw veggies (mixed)


  • Caesar Salad: 6 c. romaine/ 2 anchovy filets 12 croutons/ 1 T. parmesan Oil & Vinegar: 2/3 t. oil/ 1&1/3 t vinegar
  • ½ can water packed tuna/ 1 t. mayo/ ¼ c. yogurt 1 slice Ezekiel 4:9 bread/ 1 sliced tomato


  • 2% latte (12 oz)
  • ½ Balance Bar


  • 2 oz. turkey
  • 4 T. hummus
  • 1 cup raw veggies


  • ½ c. low fat cottage cheese
  • ⅔ c. applesauce or 1 small apple
  • 1 ½ T. granola


  • Spinach & Shrimp Salad: 4 c. raw spinach ¼ Spanish onion/ ¼ c. mushrooms 3 oz shrimp/ 6 croutons/ lemon juice


  • Protein Shake: ½ scoop egg or whey protein pdr 1 c. frozen blueberries, blackberries or raspberries 2/3 t. almond or peanut butter/ ½ c. water (To make this shake a meal rather than a snack simply double the ingredients)





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