Snack Meal Prep – 25+ Healthy Recipes

by | Jan 15, 2022

Looking for simple snack ideas? I’ve rounded up 25+ healthy snack meal prep ideas that are quick and easy to prepare ahead of time! Just in time for your New Year’s healthy eating resolutions! 

(This post is written by Cheerful Choices contributors, Corrin Coons and Sydney Coons.)

Roasted chickpeas over hummus

Why should you prepare snacks ahead of time? 

When you’re short on time and tired after a long day, it’s easy to reach for processed, less nourishing snack foods like chips, candy, and baked goods. Balance in your diet is important, so it’s okay to have these snacks every once in a while. However, it can be helpful to have healthier options available when you want them. 

Preparing healthy and satisfying snacks at home is a great way to make sure you always have a healthy option on hand during your busy schedule. It can be helpful to plan out a set day to meal prep these snacks so you are ready for the week ahead of you. It’s also best to prepare a couple different snacks so you don’t get bored and can enjoy a variety of foods. 

Need help? Learn more about this unique cooking program where Mackenzie, a registered dietitian, teaches you how to cook nourishing meals and snacks.

Mackenzie Burgess holding energy bites

What makes up a healthy snack for meal prep?

Whether you need a snack to get you through a mid-morning slump or to provide you with energy to finish your day off strong, aim for something that has a combo of these 3 nutrients:

  1. Fiber-rich carbs
  2. Protein
  3. Fat

Examples of “fiber-rich carbs” include rolled oats, vegetables, fruits, nuts, and seeds. While carbs are a great energy source, it’s helpful to pair them with a source of protein and healthy fat to slow their digestion and avoid an energy crash shortly after eating. This could be apples with almond butter, broccoli with hummus, or almonds with cheese cubes.

It can be difficult to come up with good snack options, so I’ve rounded up some of my favorites. Here are the best snack meal prep ideas (both sweet and savory!) to help you stay energized throughout the day. 

These healthy snacks for meal prep are created and approved by registered dietitians so you can be sure they’re satisfying and full of nutrients to help power you through your day!

Soy Maple Glazed Walnuts
Can’t decide between sweet or savory? These umami-packed soy glazed walnuts are a savory snack with a hint of sweetness – giving you the best of both worlds.
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Soy Glazed Walnuts 9
Easy Trail Mix Bars
These trail mix bars are the perfect on-the-go snack full of healthy fats and fiber-rich carbs. They’re easy to make in a large batch that can be eaten throughout the week!
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Trail Mix Bars
Protein Packed Chocolate Bliss Balls
Chocolate and peanut butter is always a good combination, especially when mixed into these conviennent, nutrient-dense bliss balls.
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Chocolate Bliss Balls
Chocolate Chip Banana Protein Muffins
Muffins aren’t just for dessert, try making a large batch to use as snacks throughout the week. This recipe is naturally sweetened with bananas and provides a great blend of protein, carbs, and healthy fats.
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Banana Protein Muffins 6
Hummus Layered Dip
This dip is the perfect way to sneak in some extra veggies at snack time! The protein from the hummus combined with the healthy fats from the olives make this a great snack that will keep you satisfied and energized.
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Nut Butter Stuffed Dates
These stuffed dates take just minutes to prepare and are very customizable. Top them with pomegranate seeds, coconut flakes, or whatever your heart desires.
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Chocolate Strawberry Chia Pudding
With only 3 ingredients, this chocolate strawberry chia pudding is a quick and convenient snack that can be taken on the go! This pudding is packed with fiber from the chia seeds and protein from the chocolate milk.
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Chocolate Strawberry Chia Pudding
Simple Oatmeal Protein Cookies
These cookies are higher in protein than your typical oatmeal cookie due to the chia seeds, flax seeds, and peanut butter. This makes them the perfect protein-filled, satisfying snack that will add energy to your day!
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Simple Oatmeal Protein Cookies 600 x 800
10 Minute Protein Energy balls
Protein balls make the perfect snack for anyone craving something sweet and satisfying! We love this recipe because it’s packed with flavor from the chocolate chips and cherries while providing tons of fiber and protein to keep you energized throughout the day.
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Air Fryer Snap Peas
Coated with teriyaki sauce and topped with sesame seeds, this recipe takes snap peas to the next level. Plus, they’re super easy to make and are a great low calorie snack that’s full of flavor and nutrients.
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Pumpkin Oatmeal Breakfast Squares
Oatmeal squares are easy to make in large batches and are perfect to use for snacks throughout the week. This recipe packs in extra flavor and nutrients with pumpkin and spices!
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Customizable Avocado Truffles
These dark chocolate avocado truffles are completely customizable and call for just 3 ingredients. Plus, they are ready to go in just under 20 minutes with no baking involved!
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Lemon Blueberry Quinoa Breakfast Bars
Lemon and blueberry is a classic combination. And for good reason! These refreshing breakfast bars are a great addition to a balanced breakfast and are perfect for eating on the go!
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Lemon Blueberry Quinoa Breakfast Bars
Healthy Banana Coconut Bread
Chia seeds are full of fiber and healthy fats and are the secret ingredient in this banana coconut bread. Plus, this recipe can be easily turned vegan by substituting the egg with a flax egg.
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Healthy Banana Coconut Bread
Apple Banana Smoothie
Smoothies are a classic on-the-go snack that are quick and easy to make. Try making this apple banana smoothie that is packed full of nutrients like vitamins and soluble fiber.
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Apple Banana Smoothie Square
Pumpkin Cookie Dough Bites
Cookie dough bites are a nutrient dense snack that will keep you energized until your next meal. This recipe is easy to make and provides alternatives to each ingredient so you can make them however you like!
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Protein Mug Cake
My most popular recipe! This mug cake is ready in just 1 minute and only requires 6 simple ingredients. Plus, it’s packed with protein and healthy fats to keep you energized throughout your day!
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Protein Mug Cake 3 2
Vegan Black Eyed Pea Dip with Avocado
If you don’t eat black eyed peas that often, try something new with this black eyed pea dip. Fiber filled-black eyed peas are combined with avocado and plenty of flavorful ingredients to make both your stomach and your taste buds happy!
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Greek Yogurt Protein Bark – 3 Ways
From peanut butter chocolate to lemon blueberry, this greek yogurt protein bark provides a simple base that allows you to get creative and add variety to your snack routine.
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Chickpea Cookie Dough
Packed with protein and healthy fats, this cookie dough is a great snack that’s sure to satisfy your appetite and your sweet tooth!
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Carrot and White Bean Vegan Blondies
Think beans and carrots are only savory? Think again. These blondies are perfect for a mid-afternoon snack or dessert!
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White Bean Blondies 6
Air Fryer Roasted Chickpeas
Craving something crunchy? These roasted chickpeas can be made in just 12 minutes and are easily customizable with different spices and seasonings of your choice.
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Air Fried Chickpeas Square 1
Everything Bagel Deviled Eggs
Spice up your traditional deviled eggs with this everything bagel deviled egg recipe. Eggs are full of protein and fat and make the perfect on-the-go-snack.
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Coconut Seed Clusters
These coconut seed clusters provide the perfect combination of salty, chewy, and crunchy. Plus, they can be eaten on their own or crumbled over oatmeal, yogurt, or cottage cheese.
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Homemade Protein Bars
Want to save money and know exactly what’s in your protein bars? Try making these homemade protein bars that can be easily wrapped and taken on the go for a flavorful and chewy snack.
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Healthy Cottage Cheese Caprese
This isn’t your average bowl of cottage cheese. It’s elevated with balsamic vinaigrette, tomatoes, cucumber, and basil to make a delicious and satisfying snack.
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healthy cottage cheese caprese salad
Pasta Chips
Pasta doesn’t have to be reserved for mealtime. Try making these dorito inspired pasta chips or use any seasoning combination you like to make the perfect flavorful and crunchy snack.
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Strawberry Shortcake Bliss Balls
These strawberry shortcake bliss balls are naturally sweetened with dates and maple syrup and are ready to go in just 15 minutes!
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Strawberry shortcake bliss balls 2
Crunchy Granola with Quinoa
This recipe is the perfect combination of sweet and crunchy. The quinoa provides a satisfying crunch and packs in some added protein and nutrients. Eat on its own as a snack or mix into a yogurt parfait.
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Quinoa Crunch Granola Square

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

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25+ healthy snack meal prep
Corrin and Sydney

Bio: Corrin and Sydney are both Registered-Dietitians-to-be from Westminster, Colorado who are passionate about helping others through food and nutrition. They are both currently Food Science and Human Nutrition majors at Colorado State University looking to graduate in 2023 and pursue their Masters in Dietetics. In their free time, Sydney and Corrin enjoy backpacking in the Colorado mountains, doing yoga, and cooking new recipes. They love sharing their passion for food with others and providing food inspiration on their Instagram page. You can connect with them on Instagram @nutri.liciouseats!

Hi, I'm Mackenzie...

nice to meet you!

I’m a registered dietitian nutritionist (RDN) and recipe developer. I create simple recipes with customizable ingredients “of your choice.” I also help busy people gain kitchen confidence through my hands-on program.

Need more hands-on help?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen. Click here to learn more about this virtual program with a dietitian!

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