Delightful Bites: Quick Snacks & Light Eats

Posted on January 20, 2025

  

Nutritional quality isn’t always a top consideration when the stomach is growling and you’ve got a list of things to do as long as your arm.

  

The most convenient and immediately satisfying foods can be hard to ignore.

  

This is why having a range of healthy snack options up your sleeve is an absolute must for anyone wanting to keep on track with their nutrition.  

  

Of course, given the progression of big food’s ultra processed food-like products, there are no shortage of temptations.

  

In fact, it can be a nightmare walking the aisles of the supermarkets for anyone trying to eat healthy these days.

  

But fear not!

  

With a little planning, you can have healthy snacks and light meals ready to go with ease.

  

It’s worth mentioning, though it may seem rudimentary, even healthy food consumed in excess of requirements can lead to weight gain.

  

A snack as seemingly innocuous as guacamole and rice crackers can easily blow out your daily energy needs.

  

And though it’s obviously a better option than a bag of potato chips and a chocolate bar, it’s still not ideal if you don’t need the kilojoules or calories.

 

  

Great food options are those rich in protein and fibre, which can be a hard sell when you’re craving something unholy.

  

A salad with a can of tuna on top will hardly satisfy a hunger pang, even with extra iceberg lettuce.

  

But what about a salad that contains mixed lettuce and herbs, a tasty low-fat dressing and drizzle of olive oil, a few diced anchovies or parmesan or goat fetta, with a can of tuna slices in springwater.

  

Then add in some grated beetroot and carrot, maybe a splash of white wine vinegar and some mixed-colour cherry tomatoes.

  

Obviously, you can go the gourmet route and create something delicious that satisfies.

  

Or produce a stock standard salad that is boring, unpalatable and makes you question the entirety of your existence. 

  

Let’s look at some innovative high protein snacks that are designed to not only neutralise cravings, but also support muscle recovery and adaptation to exercise via their inclusion of highly bioavailable protein sources.  

  

Some you will need to prepare at home, while other are packaged snack options that are available at Sporty’s Health.

 

Protein bar options can always be paired with a handful of nuts or seeds and a piece of fruit to bulk them out.

  

 

 

Cottage Cheese Dip

Cottage cheese may not sound like the most appealing food, especially when you’re craving hot chips or deep-fried Pluto Pups.

  

But with a little slicing and dicing, you can transform this dairy product into a tasty source of bioavailable protein and calcium.

  

Dipping options don’t necessarily have to revolve around crackers, and can include carrot or celery sticks, or try wrapping some up in a lettuce leaf.

  

Ideally, consume around 200g low-fat cottage cheese to ensure you hit the coveted 20g protein mark.

  

This protein quantity, as long as it is of a high quality, triggers a response in the body (mTOR) that leads to protein anabolism.

  

Add 200g cottage cheese to the bowl you want to eat from and add in diced red onion, shallots, cherry tomatoes, salt and pepper.

 

Then it’s a simple as mixing thoroughly and enjoying the snack or light meal.

  

Obviously, cottage cheese can be as simple as cheese and crackers.

  

Or it can bring into the picture a range of salads and fresh produce that can be enjoyed, without much cards at all if that’s your thing.

  

Ultimately, this can be a satisfying snack that contains ample protein and delivers fibre, without an excessive amount of kilojoules to worry about.

  

Just be sure to keep the staples on hand so you can whip up a batch at a moment’s notice!

  

Fibre Boost Cold Pressed Protein Bars

Not all protein bars are made equal.

 

Some might taste like candy, while others may be formulated to emulate choc fudge.

  

Fibre boost can do it all, yet with a brief ingredients list that won’t make you reach for the digital dictionary.

  

In fact, some of their flavours have only seven ingredients in total.

  

With a soluble fibre base from corn, Fibre Boost bars deliver a whopping 27 grams of fibre to keep you satiated with the calories.

 

Soluble fibre also assist with digestive health and the viability of the microbiome.

  

The beneficial bacteria that live in the gastrointestinal tract utilise soluble fibres like inulin as a fuel source.

  

In addition to this premium base ingredient, these protein bars are packed with over 20 grams of bioavailable protein.

  

And we’re not talking about collagen or gelatin.

  

The protein sources are dairy based, and include whey and casein in the form of WPI and Milk Protein Isolate.

  

This ensures you have a high-quality source of amino acids, including the EAAs and BCAAs, to promote overall wellness, exercise recovery and lean muscle.

 

  

 

 

Other typical ingredients include almonds, flavours, salt and the natural sweetener stevia.

  

With around 137 calories per bar, these won’t break your energy budget are only the very best packaged snack options available.

  

And yes, they are available in lemon cheesecake, peanut choc caramel, crème brulee, banana lolloies, lamington and strawberry cheesecake flavours, plus many more!

  

Yoghurt with Superfoods

With the quality yoghurt’s that are now available, it’s easy to bolster your protein intake without having to plough through a large container in one sitting.

  

This means, with around 250g yoghurt you can be consuming over 20 grams of protein, which is nutritionally an ideal (minimal) protein target for a snack.

 

But who wants to sit and eat plain yoghurt, without much flavour?

  

Overconsuming bland food just for it’s nutritional value can just lead to cravings building over time, until one day you lose control and forget that self-control is a thing.

  

Yoghurt is a perfectly versatile food for a broad range of additive ingredients, such as:

• Cacao Nibs.
• Dried Goji Berries.
• Fresh Berries.
• Hemp Seeds.
• Almond Meal.
• Chia Seed Meal.
• Linseed Meal.
• Vanilla Protein Powder.
• Drizzled Honey.

  

 

 

It’s actually super-easy to go overboard here, adding just about every delicious ingredient until you’ve got a 1,000 calorie 50g protein super meal, likely well in excess of your needs.

  

So just start with two or three ingredients and see which combinations you enjoy the most.

  

Just be cautious of the nuts and seeds, which can quite quickly increase the energy density of your snack—sprinkle scantily.

  

If your protein needs are high, try some vanilla protein powder (preferably whey) and almond meal.

  

This combination tastes absolutely delicious, and can break up the protein shake monotony.

  

Snack Switch

Switch Nutrition have created an innovative bar that delivers key healthy ingredients with plant-based protein and soluble fibre.

  

With pea and fava bean protein, these protein bars contain a quality blend of natural amino acids, in addition to added naturally fermented L-Glutamine.

  

This ensure your body will have the protein required to repair muscle and promote overall health and wellness.

  

With organic prebiotic fibre to support beneficial bacteria growth and digestive health, Snack Switch protein bars are holistically formulated to make an ongoing difference to your wellbeing.

  

Other ingredients often included are almond butter, roasted almonds, vegan dark chocolate, dried fruit, cocoa, dates, rice malt and more.

  

These protein bars are formulated for the health conscious, ensuring each bite offers maximum nutrition and satisfies the taste buds.

  

With plenty of flavours to choose from, including choc peanut butter, choc berry ripe, cookies and cream, rocky road and choc fudge brownie, you’ll be wondering how healthy packaged food could ever taste so good.

  

Perfect for the back pocket, handbag or gym bag, having a protein bar available when you’re out and about can make all the difference when hunger strikes.

  

And what better way to snack than in style with Switch Nutrition Snack Switch Protein Bars?

  

Seriously though … is there a more stylish way to snack?

  

Crispy Flavoured Edamame

If you’re really after something different and delicious, why not try something more popular in the east?

  

Edamame is made from green soybeans, a rich source of protein, fibre and beneficial phytochemicals.

  

These snacks taste simply delicious, and make for a convenient snack that is easy to prepare and consume on the go.

  

Though the internet is loaded with a range of recipes, some are cooked in an over while others utilise an air fryer.

  

It’s quite easy to consume 20 grams of protein with these delicious beans.

  

Though, you could add a range of other dried nuts or seeds to make a trail mix.

  

Though some have concerns over potential feminizing effects of soy products, a meta-analysis published in 2021 indicates otherwise.

  

The study published by the journal Reproductive Toxicology indicated that no significant effects of soy protein or isoflavone intake on total testosterone, free testosterone, sex hormone binding globulin or several estrogens.

  

So with fears allayed, prepare yourself for some food preparation and an enjoyable crunchy nutritional experience!