Healthy snacks for on the run

Healthy snacks for on the run

Let's be honest - making your own snacks or eating whole food snacks (hello fruit and nuts) is always the better option for our health as store bought snacks can be highly processed and not good for our health, even if they are low in calories - NEWSFLASH health is not all about calories!   

But sometimes we understand you just don't have time to prep a snack. SO, what can you have instead? 

Remember! It is REALLY IMPORTANT TO READ THE LABEL of any store-bought snacks to see what’s REALLY in the ingredients. 


Here’s the truth 

Many packaged snacks are loaded with:
 ❌ Added sugars (often hidden under names like fructose, glucose syrup or icing sugar)
❌ Refined flours and empty carbs
❌ Processed oils and emulsifiers
❌ Preservatives, thickeners and artificial flavours
❌ Potential allergens like soy, milk, and gluten — even if you’re not expecting them!
Even snacks that claim to be “high in fibre” or “healthy” can be full of ultra-processed ingredients that do nothing for your gut, energy or wellbeing.

 What to look out for
✅ Short ingredient lists you can understand
✅ Wholefood ingredients like nuts, seeds, dates, oats, and natural spices
✅ Naturally sweetened options (like fruit-based)
✅ Added fibre from real foods (think chia, flaxseed, chicory root)
✅ High protein from clean sources

At the end of the day, Whole Foods are ALWAYS best. 

Why? Because your body knows exactly what to do with it. It fuels you, supports your hormones, boosts your gut health, and gives you sustained energy — no sugar crashes here!

Your health is worth reading the label. Choose snacks that nourish, not just fill you up. 

Nutritionist Mel recently took a trip to the supermarket to check out some of the frozen and refrigerated pre-made meals and other easy options for when us ladies are in a hurry. 

Check out some of her favourite grab n go options HERE!

Healthy snacks when you just want to grab and go

Choose snacks from the Zing Wellbeing meal plans that require no prep. 

  • Carrots/celery/Capsicum and hummus, tuna, peanut butter, or even cottage cheese 
  • Popcorn
  • Greek Yoghurt and berries
  • Cottage cheese and cucumber
  • Olives, apricots, and walnut 
  • Edamame beans
  • Trail mix full of nuts and seeds
  • Boiled eggs
  • Roast chickpeas
  • Blueberries and nuts
  • Apple slices and nut butter

Nutritionist Mel Larking’s Favourite grab and go meals 

  • Meredith dairy goat’s cheese
  • Pilpel hummus
  • Obela beetroot hummus
  • Smoked salmon
  • Hot smoked salmon
  • Frozen fruit and veg to throw in smoothies (organic where possible) including berries, onions, cauliflower, mango, broccoli, peas
  • Fresh bagged greens – spinach, rocket, etc
  • For the kids – Annabel Karmel Little Meals

Mel says, Check out that ingredient list.

Look for whole, recognizable ingredients and avoid those with any preservatives or additives. I recommend opting for meat and veg or plant based protein sources over pasta and rice dishes where possible as these are more nutrient dense. In most cases the shorter the list, the better.

Look at the nutritional panel

Pay attention to calories, fats (especially saturated and trans fats), sugars, and sodium. Understand the serving size to gauge how it fits into your overall diet.

Ideally, we want calories to be under 500 but keep in mind many good foods will be higher in calories as they are nutrient dense.

However, if you are look at a pizza or creamy pasta we can assume the calories are coming from cream and carbs, not healthy fats or protein.

10 Healthy homemade snacks  

Zing Wellbeing has hundreds of healthy snack ideas for you to choose from including:

  • Weetbix slice
  • Tortilla Quiche
  • Choc bliss balls 
  • Homemade chocolate trail mix
  • Homemade granola
  • Muesli bars
  • Rice bubble crunch
  • Snickers slice
  • Cashew Nut bar
  • Protein balls 
  • Banana bread 

Read more:

6 protein packed bliss ball recipes

10 healthy snacks high in protein

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