10 Best Snacks for Health and Performance

By December 12, 2016 November 7th, 2017 One Comment

We get asked quite often by our members about snacks that they can eat to help them keep up their energy for workouts as well as keep their weight under control. In order for a snack to be a healthy choice, I like to make sure that it is whole food based, gluten and dairy free and satisfying. The options are endless and are only limited by our imaginations, but here are a few examples to get you started.

Trail Mix

By mixing a selection of nuts, seeds and raisins, you give yourself a snack with a nice balance of fat, protein and carbohydrates in it. It’s also fairly non-perishable, portable and tastes great.


Be careful of buying this in the stores, as store bought jerky tends to be filled with preservatives and flavourings. However, if you can find a clean jerky product, with no nitrites, preservatives or artificial flavours, then you have a snack that is filling and a great source of protein. The best source is to make it yourself.


Eaten with carrot or celery sticks, guacamole is a great source of healthy fats. It’s filling and along with the carrots or celery, has plenty of fibre.

Apple Slices and Almond Butter

This is a classic healthy snack. Simply cut an apple into slices large enough to scoop up almond butter. Then place a couple of tablespoons of almond butter in a small dish or bowl. Enjoy each slice with some almond butter, knowing that you’re satisfying yourself with a clean and healthy snack.

Baked Acorn Squash

This is easy to make and very delicious. Especially in the fall, when acorn squashes are in season. Simply cut an acorn squash in half and scoop out the seeds and stringy pulp. Place the halves in an oven safe dish, sprinkle them with cinnamon, and fill the inside of each half with raisins, orange juice and, if you like, a teaspoon of organic grass fed butter. Then cover them with foil, and bake for 30min at 350F. Once that’s done, uncover them and bake for another 15min at 385F. These are best enjoyed warm.

Almond Flour Banana Bread

This simple to prepare snack is healthy and delicious. Thoroughly blend 2 cups of almond flour, 3 eggs, 3 mashed bananas, a teaspoon of vanilla extract, a teaspoon of baking soda and a teaspoon of salt in a mixing bowl. Pour the mixture in a loaf pan, lined with parchment paper. Then bake at 350F for 50min and let cool before removing from the pan. This can be used as a base recipe. Feel free to add spices such as cinnamon, cardamom and nutmeg or other options such as raisins, nuts, seeds and/or chocolate chips (dark, of course).


This is one of my favourite things to eat!!! There are all kinds of soups available for you to eat. I would suggest one that is made from a protein based stock and has a source of healthy fat along with plenty of vegetables for vitamins, minerals and fibre. Heat it up in the morning and place it in a thermos, so that you have a warm and comforting snack waiting for you later on in the day.

Coconut Carob Bark

This is super easy and a favourite for people looking for a chocolate alternative. Okay, so it’s not exactly the same, but it’s pretty darn close. Simply mix together equal amounts of melted coconut oil and carob powder. You can add a bit of honey or maple syrup, if you’d like a bit of sweetness to it. Then pour it in a large casserole dish, so that it’s no more than a quarter inch thick. Place it in the freezer over night, then remove it in the morning while breaking it apart in small chunks. Store in a container and leave it in a freezer. Although it must stay frozen, so it’s not very portable, this can be a great solution to those who love to snack on chocolate bars. You can also sprinkle some dried fruit and seeds on top of the bark before it freezes, to make all kinds of creative tastes.

Almond Cookies

Take a cup of almond butter, a pinch of sea salt and thoroughly mix in one egg. Then take spoonfuls of the mixture and shape them into flat cookies on a cookie tray, lined with parchment paper. Bake for 10min at 400F, then allow to cool overnight. Treat this as a base recipe where you can add honey/maple syrup for sweetness, dark chocolate chips (+85%), raisins, nuts, seeds, etc., based on the taste that you would like to create.

Coconut Chunks

Breaking up the flesh of a coconut and eating it on its own is a great way to get in some fibre and very healthy fats. Coconut flesh is a filling and nutritious snack that you can bring with you anywhere.

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