Let’s be honest none of us would last 24 hours with just three meals. We snack, that’s what athletes do. If we don’t work out, we think about our next snack. It can be tempting to quickly grab some biscuits or a chocolate bar, just to have a bad conscience afterward. To avoid that I wrote down a list of healthy and quickly made snacks.

Apple slices with peanut- or almond butter

We all know an apple a day keeps the doctor away. To spice it up cover the slices with peanut- or almond butter. Side effect: your snack is high in protein.

Quark or Greek yogurt with oats and fruits

This is one of my favorite snacks. Because of the quark/yogurt, your snack is high in protein. If you lack carbs you can mix oats under. Seasonal fruits like blueberries, raspberries, strawberries, peaches and so on will get you closer to reach the daily intake of vitamins. There are no limits to your creativity here. I would recommend 120 g of yogurt, 70 g of oats and a handful of fruits.

Tortilla chips and guacamole

If you feel like eating crisps this is a healthier option. Ideally, you make the guacamole yourself. It will not only taste better but also be without any preservatives.

Slice of bread with peanut butter and banana

Another protein booster quickly made. The banana slices will cause a sweet sensation.

Carrot and cucumber slices with hummus

We could all eat more veggies on a daily base. This snack is a great way to get better at it. Low in carbs high in protein and vitamin B6.

Protein bar

This is my option for on the road. You don’t always have time to prep a snack, so a protein bar will do. Make sure to only consume protein bars from tested companies to avoid a surprise when drug tested next.

Porridge with chia seeds

Especially on cold and rainy winter days, porridge is my go-to snack. It’s quickly made and warms you up. I add the chia seeds to get a little bit of protein. Some fresh fruits will make it even more delicious.

Crackers with cheese

This is for the cheese lovers of us. All you need is crackers and your favorite cheese. It’s an easy way to get carbs on board.

Scrambled egg with spinach and mushrooms

This snack is something for back at home when you have a bit more time. Thanks to the eggs your snack is extremely high in protein and will bring you a little closer to your daily intake. I like to add some spinach and mushrooms or whatever veggies are in the fridge.

A handful of cashews

Compared to other nuts cashews have the lowest fat content. Still the percentage of unsaturated fatty acid is high. While the contained protein content is quite low, cashews are a vitamin all-rounder. The functions of our nervous systems get supported by the contained vitamin B. Vitamin E is an antioxidant protecting the body for the hardening of the arteries. Last but not least vitamin K stimulates the clotting of the blood.