Life can be very hectic at times, especially when you want to balance your social responsibilities, job, and training. In many cases, it is the diet that suffers the most in times of need and for many, eating on the go is now part of the routine. Hardly anyone has the time - sorry, takes the time to cook in peace and to enjoy the food. Everything has to go fast and you should also be full. Unfortunately, the dishes we least need to do ourselves to be ready to eat are rarely balanced or even healthy - not to mention personal fitness goals.
Whether school, university, work or appointments - everywhere lurk the convenient tripping hazards, which you can hardly resist if you do not like to have a course in "nutritional discipline" completed. And when the stomach first hangs in the hollow of your knees, you receive what you can get, with open arms: kebab, burger, pizza, chocolate bars - and a host of other tasty sins that throw you back for days in the fitness plan.
But how do you get out of this evil trap again? How can you eat on the go, get full and still work towards your goals? The answer is, as so often: You have to be prepared. In other words, you always have the right snack for emergencies, so you do not have to resort to foods that are detrimental not only to your goals but also to your health.
To make the whole thing a little easier, The 8 best Recipes Healthy Snacks on the Go and simplest snacks collected. Try them out, experiment and then choose your favorites to pack on the go. So you take the wrong decisions in the choice of food.
The 8 Best Recipes Healthy Snacks on the Go
Snack # 1: Egg white Muffins
Low Fat and Full Protein: These egg white muffins will satisfy your hunger and provide your body with the building blocks needed to synthesize valuable (and functional) mass. They are relatively low in calories and avoid any midday fatigue (such as caused by overeating).
The Ingredients
1- 12 egg whites (optionally ready to buy separately)
2- Filling of your choice (onions, spinach, bacon, mushrooms
3- Granular cream cheese (to make the muffins more filling)
3- Granular cream cheese (to make the muffins more filling)
The Preparation
1-Preheat oven to 180 ° C and grease muffin mild.
2-Pour egg whites into the mild.
3-Add selected ingredients.
4-Put in the oven for 15 minutes.
Snack # 2: Bananas & Peanut Butter Cups
If this healthy snack does not make you dribble, then I do not know! These exquisite banana and peanut butter cups taste like ice cream and are also very satisfying - so you can satisfy your cravings for sweets very well.
The peanut butter contains mostly good fats and is also a natural source of protein (although, of course, the fat content dominates). The perfect snack for on the go and in between!
The ingredients
1- 1 banana (or 2, 3, 4 - depending on how hungry you are)
2- Peanut butter
3- Additional delicacies, e.g. Chocolate chips, nibs, coconut flakes, etc.
The Preparation
1-Slice the banana (see picture).
2-Put a small piece of peanut butter on each slice.
3-Add the "delicacies" on top of it.
3-Put the whole thing in the freezer for half an hour.
The bananas and peanut butter cups are ready to take you to the 7th heaven! (Attention to all the impatient: You can cheat them that way if you're not on-the-go!)
Snack # 3: Muesli & Greek Yogurt Cups with Whey Protein
This is one of the lightest snacks on this menu. Although it is "Greek yogurt" turn, of course, you can also use natural yogurt or cottage cheese for this recipe. If you choose fruit yogurt, you should be aware of the higher sugar content - the thicker and creamier, the more satisfying (see "Lean quark").
And to push the protein content a bit, here comes a little Impact Whey Protein in a taste of your choice for use.
The Ingredients
1- Greek yogurt (or quark)
2- Nuts and nut butter of your choice, e.g. almond butter
The Preparation
1-Simply stir the protein powder into the yogurt/quark.
2-Add additional toppings (nuts and nut butter).
Snack # 4: Bananas & Egg Pancakes
Pancakes with only two ingredients? (Well, okay - three, if you include the oil used for frying).
The egg is already considered a reference product when it comes to the quality of the protein and it contains as far as all the essential amino acids that the body in the muscle-building mode like to take. In turn, bananas are an excellent source of potassium, which brings with it a whole range of health benefits. Sufficient potassium is important for heart health and bananas are said to help fight depressive states (as they are high in tryptophan, which is converted into the happiness hormone serotonin in the human body).
This snack is refined with a little coconut oil, which provides high-quality fats in the form of MCTs and which has the reputation to bring about the reduction of body fat - if you also eat hypocaloric. On the other hand, it has a regulating effect on blood lipids, makes a positive contribution to skin health and improves the immune system.
All in all, these pancakes are good for you!
The Ingredients
1- 2 medium (or large) eggs
2- 1 big banana
3- 1 tablespoon of coconut oil
The Preparation
1-First, the pan is preheated. Add the coconut oil.
2-Put the eggs in a bowl, add the banana and mix until you have a creamy dough (hand blender and blender also go - the banana can be crushed with a fork).
3-Put the dough in the pan and roast the pancake first from one side and then from the other side.
Snack # 5: Oat & Raisin Cookies
This tasty snack also does not need many ingredients - and it contains the most favorite food for the weight trainer: the traditional Oats, which are rich in complex carbohydrates, lastingly saturate and also contain a tiny bit of protein.
The benefit of these homemade biscuits is that they can do without any flavor enhancers or preservatives - their natural flavor gives them the distinctive, delicious taste that some may even know from Mother's Kitchen.
Raisins are a natural source of iron which, although vegetable in nature, is less bioavailable, e.g. the iron from meat, nonetheless, the small calorie bombs remain a handsome supplier of the mineral. In addition, they contain valuable fiber. Also visually and tastily, the dry fruit makes good in the cookies.
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The Ingredients
1- 1 or 2 big bananas
2- 1 handful of raisins
3- 50g oatmeal
Depending on how many people you make the cookies for, you should, of course, adjust the quantities to the top.
The Preparation
1-Preheat the oven to 180 ° C!
2-Smash the banana with a fork in the bowl, add the oatmeal. Now the raisins.
3-Stir everything until you have a homogeneous mass.
4-Form small balls or "cookies" out of the dough.
5-Put the cookies on a baking sheet and bake in the oven for 10-15 minutes.
Snack # 6: Peanut Butter Smoothie
Shakes/smoothies have become increasingly popular in recent years - they promise a healthy and filling, a fast-paced meal that does not make you bend your fingers. The consumption of shakes enjoys of course under strength athletes great popularity, especially because you usually get down more calories during the day (which especially for Hardgainer - "bad eaters" - may be useful).
The peanut butter smoothie presented here is rich in protein and high-quality fats, tastes absolutely fantastic and can last longer, depending on the number of ingredients used. What else? You can easily pack it on the go - provided you have a suitable container to transport!
Feel free to get creative with this smoothie and add other ingredients to get the ultimate taste experience.
The Ingredients
1- 1-2 Scoops Impact Whey Protein
2- 250-300ml almond milk (or cow's milk)
3- 1-2 tablespoons of peanut butter
4- 1 medium sized banana
The Preparation
The easiest recipe of all: chase everything in the blender and for 1-2 minutes until the desired consistency is achieved
Snack # 7: Turkey & Egg Cups
This is another recipe from the "Fast & Easy" class - and the turkey fillet (chicken, too) combination with egg makes sure it's a high-quality and nutritious snack full of protein.
And if you still need it: why not add some cheese and some onion rings to spice up your taste!
The Ingredients
1-1 or 2 turkey breast fillets, cut into small pieces
2-1 egg (PRO Cup is recommended)
3-Optional ingredients (cheese, onions, spinach etc.)
The Preparation
1-Preheat the oven to 180 ° C first.
2-Grab a muffin tin and put a piece of turkey in each tin.
Add the Optional Ingredients.
1-Beat the eggs and place them in their respective shape (the egg white will automatically sink down).
2-Put the muffins in the oven for 20-25 minutes.
Snack # 8: Kale Chips
This recipe can basically be made with delicious spinach. Whether you choose curly kale or spinach, the result remains the same: a nutritious, nutrient-rich (but low-calorie) snack for in-between meals or a tan television evening.
Of course, I do not need to mention that these chips do not make you sweat your stomach when you grab something heartier, right? And you need this for:
The Ingredients
1- Kale, washed and ideally pre-dried.
2- A drying machine (or you can dry the vegetables in the oven)
The Preparation
1-Preheat the oven to 180 ° C.
2-Cover a baking tray with baking paper. Generate the kale generously. (Caution: if it's already pre-dried, the chips will not take as long as you need to dry them)
3-You can spray the chips with Low-fat Spray, they will be even crunchier. If necessary you can spice up the chips.
4-Bake the whole thing - depending on the moisture content of the vegetables. (Check it more often).
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