10 Delicious Easy Healthy Snacks On the Go

Women in menopause, rejoice! Eating healthy snacks on the go doesn’t have to be complicated and is just one of many ways to combat relentless cravings and those extra, unwanted pounds. With a little prep and a few smart choices, you can fuel your body with nutritious, satisfying snacks that keep you energized all day long.

Let’s face it—life moves fast! Between work, errands, family, social commitments, and that never-ending to-do list, finding time to eat healthy can feel impossible especially when you’re basically hungry all the time and mostly hungry for sweet, salty, fatty foods. You’re not alone, Healthline reports that hormonal fluctuations play a key role in cravings and are difficult to contend with, but skipping meals or grabbing whatever is most convenient (hello, vending machine mystery snacks) isn’t the best way to keep your energy up and it definitely doesn’t help the expanding waistline.

So, whether you’re heading to the office, running errands, or managing a household, these 10 easy, healthy snacks will keep you going without the hassle and you don’t need to spend hours in the kitchen to make it happen. I’m constantly reminding my coaching clients (as well as myself) that eating smaller snack-sized meals throughout the day helps regulate blood sugar and reduce the desire for those sweets and salty snacks.

1. Greek Yogurt with Berries and Honey - Greek yogurt is packed with protein, probiotics, and calcium, making it a perfect on-the-go snack. Add some fresh berries for a boost of antioxidants and a drizzle of honey for natural sweetness. Coaching tip: pre-portion the yogurt and toppings into small containers so you can grab one as you rush out the door.

2. Hummus and Veggie Sticks - Hummus is a delicious and nutrient-dense dip made from chickpeas, tahini, and olive oil. Pair it with crunchy veggies like carrots, cucumbers, and bell peppers for a snack that’s rich in fiber, protein, and healthy fats. Plus, it’s  super easy to prep ahead of time!

3. Nut Butter and Apple Slices - Apple slices with almond or peanut butter make for a satisfying and nutrient-packed snack. The apple provides natural sweetness and fiber, while the nut butter delivers protein and healthy fats to keep you full longer. If you need a portable option, look for single-serving nut butter packs.

4. Hard-Boiled Eggs with Everything Bagel Seasoning - Hard-boiled eggs are one of the easiest protein-packed snacks to prepare in advance. Sprinkle them with everything bagel seasoning (or a pinch of salt and pepper) for a flavorful boost. Store them in the fridge and grab one whenever you need a quick bite.

5. Trail Mix (Homemade for the Win!) - Store-bought trail mix can be loaded with added sugars and unhealthy oils. Instead, make your own by mixing raw nuts, seeds, dried fruit, and a sprinkle of dark chocolate chips. This snack is full of healthy fats, protein, and antioxidants, and it’s perfect for stashing in your purse or car.

6. Cottage Cheese and Pineapple - Cottage cheese is a fantastic source of protein and calcium, and when paired with pineapple, it creates a sweet and creamy treat that’s hard to resist. If pineapple isn’t your thing, try it with peaches, berries, or even a drizzle of honey.

7. Protein Bars (Choose Wisely!) - Not all protein bars are created equal! Look for options with minimal ingredients, high protein content, and low added sugars. Brands that use whole foods like nuts, seeds, and natural sweeteners are your best bet. Keep one in your bag for those extra hectic days.

8. Roasted Chickpeas - For a crunchy, savory snack, roasted chickpeas are a fantastic option. They’re high in protein and fiber, and you can customize the seasoning to suit your taste—try garlic and paprika, curry powder, or just a pinch of sea salt. Make a batch on Sunday and enjoy them all week long.

9. Avocado Toast on Whole Grain Crackers - Avocado toast is a classic, but if you’re on the go, whole-grain crackers make a great alternative to bread. Top them with mashed avocado, a sprinkle of salt, and a dash of red pepper flakes for a creamy, nutritious snack that’s packed with heart-healthy fats.

10. Dark Chocolate and Almonds - Sometimes, you just need a little chocolate! Dark chocolate (70% cacao or higher) is full of antioxidants and pairs beautifully with almonds for a satisfying mix of sweetness and crunch. Pre-portion small servings to keep it balanced and prevent overindulgence.

Hopefully, I’ve convinced you that eating healthy on the go doesn’t have to be complicated. The key is to stay nimble with your choices and have a game plan for those inevitable cravings to come. Keep a small stash of nutritious nosh in your bag, car, or desk drawer so you’re never caught off guard. Prepping in advance, choosing whole foods, and being mindful of ingredients can help you maintain healthy habits no matter how packed your schedule gets. You got this!!