No doubt all you Starbucks-loving ladies have seen the Protein Bistro Boxes available in Starbucks stores. They’ve become so popular that other brands have started creating them to sell in supermarkets. Making a protein-packed, grab-and-go snack box at home is easy and inexpensive. These three are between 400-700 calories, so can be both your daily snacks AND a replacement for a full meal.
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- Kitchen scale: A kitchen scale is a great tool to have on hand for many reasons. For this purpose, it’s to make sure you’re sizing your portions correctly. For things like nuts, seeds, cheese, and chips, one serving is typically one ounce, or 28g.
- Containers: I fill a divided, reusable, lidded container with a selection of tasty snacks to enjoy alone or share with a friend (or child). These are great if you’re on the go, traveling, at your desk at work, or to keep in your fridge for portion control.
- Silicone baking cups: similarly to my post on Toddler Bento Box Lunches, I love to use silicone baking cups as dividers for my snack boxes. They are perfect for fitting a single serving of nuts, beans, seeds, fruits, and veggies.
So what should you put in your on-the-go snack box? I’m a fan of a well-rounded and balanced diets. Fad diets do not fit into my 6 happy food philosophies. So in my boxes you’ll see some solid protein, fruit and vegetables, whole grains, and healthy fats.
Step 1: Pick your Protein
We all learned in school that protein is good for the growth and repair of tissues. Our bodies also use protein to make enzymes, hormones, and other body chemicals. Protein is a macronutrient, and an important building block of bones, muscles, cartilage, skin, and blood. However, it’s important to note that we don’t need a high-protein diet to build muscle. It doesn’t give us extra strength, but can curb hunger. Adult women need only about 6 oz of protein daily, or 168 grams.
Personally, I love boiled eggs, so you’ll notice they’re a star in every one of my boxes. But if they’re not your thing, choose a couple of any of the following:
- Boiled eggs
- Greek yogurt
- Beans or bean salad
- Nuts or nut butters
- Chickpeas / hummus
- Deli meats
Step 2: Add Fruit and Veg
I think a combination of fresh and dried fruit is great, because I like variety. I try to eat seasonally and enjoy a variety of fruit/vegetable families and colors.
Step 3: Add some Crunch or Carbohydrates
Some of my favorite ways to add crunch are actually a way to sneak in fruits and vegetables–like apple slices or veggie chips, or protein like nuts and seeds. But when you want to add some extra carbohydrates, always go for whole grains.
- Popcorn (popped yourself with a little salt, not smothered in butter or other flavors)
- Vegetable chips
- Whole grain pita chips, bagel crisps, or crackers
- Melba toast
- Granola (I like to sprinkle Nature Valley Protein Granola on my Greek yogurt)
Snack Box 1: Teal Box
114g plain Greek yogurt
60g mini sweet peppers
30g unsalted, roasted cashews
Snack Box 2: Red Box
14g dried canberries
28g salted sunflower seeds
21g aged, sharp Vermont cheddar
21g vegetable chips
60g fresh pineapple
Snack Box 3: Purple Box
21g almond butter
100g apple slices
So what are your favorite things to snack on? What would be in your on-the-go snack box? Share in the comments below and give me more ideas!