70 Healthy On The Go Portable Snacks

Make your snacks healthy whether you are at school, work, home, or traveling. Spice up your regular boring snacks with this list of 70 healthy snack ideas on-the-go. Healthy snacking made simple with delicious and easy ideas. 

70 Healthy On The Go Portable Snacks

Keep reading for the list of my favorite to-go snacks.

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I am all about snacking.

There’s something inside my head that makes it nearly impossible to go from one meal all the way to another without getting a case of the munchies.

It’s especially bad when I’m at work; something about running around treating patients all day inevitably leaves me famished.

Today I wanted to share with you 50 of my go-to healthy snacks that I pack regularly to work; they’re perfect for work, school (most go great in lunch boxes), or even just to keep on hand to munch on throughout the day.

Guilt-free snacking? Sign me up. 

 

HOW TO MAKE A HEALTHY SNACK

Snacks can be necessary to include throughout your day to get you through to the next meal, give you an energy boost, or give you a much-needed break. 

If you want to make your snacks healthy, you’ll want to stay away from most packaged food. Chips, crackers, bars, etc. are not the best choice- even when they seem healthy they can actually be full of unhealthy fats and added sugar. 

If you plan ahead, you can always have a healthy snack on hand so you don’t have to run to the vending machine or eat the cookies in the break room. 

To make a balanced snack, plan for more than one of the macronutrients- carbohydrate, fat, and protein.

I recommend to focus on including carbs and protein for snacks. Some great examples of snacks with a carb and protein would be: hummus and vegetables, greek yogurt and fruit, cheese and apples, or peanut butter and whole-grain crackers. These balanced snacks will help you feel full and satisfied. 

Don’t snack mindlessly when you are watching TV, on the computer, on your phone etc. because you might find that you eat way more than you mean too. Take a 5 minute break and enjoy your snack. It’s best to portion your snack ahead of time so you will eat an appropriate amount. 

HOW MANY CALORIES SHOULD BE IN A SNACK? 

Let’s face it- we are part of a snacking culture. Snacks are very common and most people have at least 1 snack per day, sometimes more. Depending on your calorie level, physical activity, and other factors, it could be appropriate to have 1-3 snacks per day. 

You’ll want to keep your snacks small, remember they are not a meal. You don’t need to feel completely full after a snack, the purpose is to give you a little energy and healthy nutrition. 

A snack should have no more than 300 calories. But you’ll find that many healthy snacks can leave you satisfied with a lot less calories.

Some of my favorite snacks on this list are less than 100 calories.

Top 70 Healthy To-Go Snacks:

Pick 1 or 2 things on this list for each snack you include during the day. Remember it’s best to include a protein food (like nuts, cheese, hummus, yogurt) and a carbohydrate food (grains, fruit, dairy) and as many veggies as you want. 

Fruit

It’s always a good idea to include at least 2 fruits throughout the day. Fruit is always a great healthy snack.

Grapes – (especially good frozen) (53 calories in 80 g)

Cantaloupe – (60 calories in 177 g)

Watermelon – (46 calories in 1 cup)

Apples – (116 calories in 1 large apple, 223 g)

Bananas – (105 calories in 1 medium banana, 7 -8 inches long)

Oranges – (70 calories in a 3″ diameter orange)

Strawberries – (50 calories in 1 cup)

Raspberries – (try them covered in Greek yogurt and frozen) (64 calories in 1 cup)

Mangoes – (145 calories in 1 fruit; 207 g)

Grapefruit – (52 calories in 1/2 fruit; 4″ diameter)

Honeydew Melon – (50 calories in 134 g)

Peaches – (38 calories in 1 medium peach; 2.5″ diameter)

Nectarines – (62 calories in 1 medium nectarine; 2.5″ diameter)

Blueberries – (83 calories in 1 cup)

Plums – (20 calories in 1 fruit; 2″ diameter)

Dried Plums (prunes) – (200 calories in 1/2 cup)

Pineapple – (82 calories in 1 cup – chunks)

Pears – (96 calories in 1 medium pear)

Apricots – (1 whole small fruit – 17 calories)

Veggies

Boost your veggie intake by bringing some for snacks. Eat them with hummus, a little bit of dip, or plain. I like to buy a lot of fresh veggies and then cut them all up, portion them in containers, and leave them in the fridge so I can quickly grab them. I’m much more likely to eat vegetables when they are cut and ready to go. 

Baby Carrots – (30 calories in 85 grams)

Cucumbers – (8 calories in 1/2 cup, sliced)

Tomatoes – (16 calories in 1 small tomato, 2″ diameter)

Spinach (great for green smoothies) – (7 calories in 1 cup)

Kale – (33 calories in 1 cup, chopped)

Zucchini – (20 calories in 1 cup, chopped)

Green Beans – (44 calories in 1 cup)

Celery – (3 calories in a 4″ stalk)

Broccoli – (31 calories in 1 cup, chopped)

Cauliflower – (25 calories in 1 cup)

Asparagus – (27 calories in 1 cup)

Sugar Snap Peas – (52 calories in 1 cup)

Green Bell Pepper – (24 calories in 1 medium pepper)

Cherry Tomatoes – (20 calories in 5 cherry tomatoes)

Red Bell Pepper – (15 calories in 1 medium pepper)

Edamame – (120 calories in 1/2 cup)

Dips

If dips help you to eat your veggies, then do it! Sometimes veggies need a little something to make them more exciting, but go easy on the dressings. Hummus is my favorite thing to eat with vegetables. 

Lite Ranch – (60 calories in 2 tbsp)

Hummus – (54 calories in 2 tbsp)

Natural Peanut Butter (no sugar added) – (100 calories in 1 tbsp)

Almond Butter – (200 calories in 2 tbsp)

Snacks for the pantry

Nuts are a really healthy snack, but they can be full of calories so make sure you are watching your portion size and not snacking mindlessly. Look for whole-grain crackers and pretzels. If you are going to eat protein bars, choose a kind that has 15-20g protein, less than 9g sugar, and less than 5g of saturated fat.

Almonds – (164 calories in 1 ounce, about 24 almonds)

Cashews – (170 calories in 1/4 cup)

Walnuts – (210 calories in 1/4 cup)

Pecans – (100 calories in 10 pieces)

Pistachios – (163 calories in 47 nuts)

Peanuts – (166 calories in 1 ounce, 28 g)

Trail Mix – (150 calories in 1/4 cup)

Pumpkin Seeds – (56 calories in 1 tbsp)

Granola – (180 calories in 1/2 cup)

Whole Grain Bread – (85 calories in 1 slice)

Dates – (23 calories in 1 date)

Unsweetened Applesauce – (105 calories in 1 cup)

Unsweetened Raisins – (42 calories in 1 mini box; 1/2 oz)

Edamame – (188 calories in 1/2 cup)

Pretzels – (110 calories in 28 g)

Wheat Thins – (130 calories in 29 g)

Air-Popped Popcorn (this is my favorite popcorn popper) – (93 calories in 3 cups)

Turkey Jerky – (120 calories in 2 oz)

Bean Chips (chips made from black beans) (140 calories in 1 oz/10 chips)

Dried Fruit Chips (no sugar added) (110 calories in 1/3 cup)

Lara Bars (200 calories in 1 bar; 48 g)

Kind Bars – (108 calories in 1 bar; 24 g)

Snacks to keep in your fridge

Cheese Sticks / String Cheese – (80 calories in one piece; 28 g)

Greek Yogurt (I personally prefer Fage brand) – (150 calories in 7 oz)

Hard-Boiled Eggs – (72 calories in 1 large hard-boiled egg)

Pickles – (8 calories in one 4″ pickle)

Cottage Cheese – (I dip wheat thins in mine) (81 calories in 4 oz)

Bagged Salad – (15 calories in 3 ounces)

Tomato Juice – (41 calories in 1 cup)

Fruit-Infused Water (this is my favorite water bottle to make this) – (usually 5-10 calories per 8 ounce glass depending on the fruit used)

Fruit Smoothie – (check out 25 Easy Green Smoothie Recipes here) (calories vary based on amount and type of fruit used)

THE BEST CONTAINER FOR PORTIONING SNACKS

I’m always taking one or two (or four or five) of these snacks to work; I used to put them in plastic baggies and recycle them when I was done.

While it served its purpose, I was convinced there was a smarter way. Luckily, so did the good people over at Blender Bottle. You have to check out the Blender Bottle GoStak.

Simple, portable, versatile, and an outstanding way to maximize portion control. It’s also great for supplements as you can take only pre-measured portions with you wherever you go. Here are a few of my favorite GoStak combinations.

 

Lite Ranch – 60 calories in 2 Tbsp
Whole Almonds – 82 calories in 12 almonds
Grapes – 30 calories in 15 grapes
Carrot Sticks – 24 calories in 6 baby carrots
Entire GoStak = 196 calories

Trail Mix (top 2 compartments) – 150 calories in 1/4 cup
Grapes – 30 calories in 15 grapes
Watermelon – 23 calories in 1/2 cup
Entire GoStak = 203 calories

Whole Almonds – 82 calories in 12 almonds
Protein Powder – 200 calories
Blueberries – 42 calories in 1/2 cup
Grapes – 30 calories in 15 grapes
Entire GoStak = 344 calories

If you’re looking for easy, convenient, portable snacking and storage – you just can’t go wrong with the Blender Bottle GoStak.

Be sure to follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and YouTube for more workouts, recipes, and fitness ideas.

Looking for some recipes? Try these healthy dinner ideas. 

Grilled Chicken Protein Bowls

Ground Turkey Taco Lettuce Wraps

Chili Lime Chicken Fajitas

Make it happen,

Jared