Squeezing healthy eating into our busy lives can be tough, because so much ready-made food is full of sugar, artificial ingredients, and other not-so-great stuff. It’s why we made Rumble Supershake - to give you the balanced nutrition you need, with the twist of a cap. But Rumble is just one of many awesome snack options to keep you (or your kids) fuelled for the day. All it takes to set yourself up for a week full of healthy, ready-to-go snacks is a little bit of advance planning and prep. Read on for our list of 5 tips to get you started!
Sure, you’ve heard of weekly meal planning, but what about snack planning? Thinking ahead will help you respond to those afternoon cravings without running to the coffee shop. To start your snack plan, pinpoint the types of snacks you like eating at different times of day. Then, brainstorm healthy options that still satisfy those cravings. For example, if you love a little chocolate after lunch, you could plan to pack a few squares in your lunch kit each day, so you don’t have to run to the store for a whole chocolate bar.
Once you have your list of snacks, be sure to include the ingredients and items in your grocery list for the upcoming week. Buying everything at once (like you would for a weekly meal plan), will ensure your kitchen is stocked throughout the week. Then, make room in your schedule for prep (Sundays are great for this!).
While it’s great to have lots of healthy food in the fridge and pantry, if it’s not quick and easy to assemble, you’ll be more likely to buy something to-go when you’re short on time. This is why investing even a half hour each week for prep is so essential.
To prep your snacks, chop all of your veggies into bite-sized pieces, and pre-slice fruit like watermelon and pineapple. Chopped veggies can also be used in dinners or salad bowls, so it’s really a no-brainer to chop them as soon as you bring them home from the grocery store.
Other items you can prepare in advance include chopped cheese, and homemade dips, spreads, and dressings.
If you’re willing to take your prep to the next level, try a homemade version of some of your favourite snacks! We love this recipe for whole wheat cheddar crackers, and this one for sweet potato and blueberry muffins. For a super easy snack, try this recipe for no-bake energy bites! Instead of buying a bag of popcorn, try popping a batch of your own.
Batch baking every week or two will save you time, since you can make double or triple-batches of your favourite baked goods, and store them in your freezer until they’re ready to be eaten.
For snack prep, storage is key. To make your snacks truly grab-and-go, you’ll need lots of small storage containers. We like small mason jars of various sizes, since they’re glass and the lids will never break.
Pack your chopped fruits, veggies, dips and spreads in small containers in your fridge for each day of the week, so you can grab individual containers as you’re headed out the door. Do the same for nuts and other pantry items.
You’ll also want airtight containers to store baked goods and freezer snacks. You can use glass in the freezer, but let the contents of the container freeze first before sealing in order to prevent the glass from breaking.
Be sure to have more small containers on hand for packing individual portions of baked goods and other snacks as needed throughout the week.
5. Grab and Go
While lots of tasty things like vegetables and baked goods require advance prep, there’s still a whole other category of snack that you can just grab out of your fridge or pantry. Whole fruit (like bananas, apples, peaches, and oranges) are an obvious choice, but don’t forget about those items you can find in your natural food aisle, like Rumble!
When chocolate cravings strike, nothing beats a Rumble Dutch Cocoa. When we’re too rushed for breakfast and a coffee, we always grab a Rumble Coffee Bean. And when we need a sweet, mapley treat, Rumble Vanilla Maple is our go-to. With 20 grams of protein and a hearty helping of fibre and healthy fats, Rumble is a powerful snack or light meal to have at the ready.
Stock that fridge with Rumble and other healthy snacks, and you’ll be set all week long.