When life gets busy, the worst thing you can do to derail your healthy eating habits is be unprepared.

Instead of grabbing a candy bar or whatever’s lurking in the vending machine, why not have some smart snacks on hand to keep your energy steady and your mood in check?

Here are some healthy, delicious options that will fuel your body without making you feel like you need a nap.

**Full disclosure: I am not a fan of every option (taste-wise), but everyone is different, and what I like, you may not. I compiled this list of my favorites as well as my clients’ favorites. Pick and choose what you like. Enjoy!

Greek Yogurt: The Protein-Packed Powerhouse

My absolute favorite, Greek yogurt is a superstar snack for a reason. It’s creamy, filling, and loaded with protein—which is key for keeping hunger at bay. Just one serving can pack up to 20 grams of protein at only 100 calories! Pair it with fresh berries like blueberries, strawberries, or raspberries for an antioxidant boost, and add a drizzle of honey for natural sweetness.

If you’re looking for a crunchy texture, toss in a handful of granola or some chopped nuts. Bonus: it’s also packed with probiotics, which help support gut health and improve digestion.

Look for plain or low-sugar options to avoid sneaky added sugars and calories that can spike your energy and cause a crash later. Greek yogurt is a staple in my diet.

Nuts and Seeds: Nature’s Little Energy Bombs

Nuts and seeds are tiny, but don’t let their size fool you—they’re packed with healthy fats, protein, and fiber to keep you satisfied. Almonds, walnuts, cashews, sunflower seeds, and pumpkin seeds are all great choices.

For an extra kick, try spiced or roasted varieties—think chili-lime almonds or cinnamon-dusted cashews. These portable and shelf-stable snacks make them perfect for your bag, desk, or car.

Be careful of portion sizes—a small handful (about 1 ounce) is all you need to get the benefits without overdoing it on calories. Pro tip: mix a variety of nuts and seeds into your own custom trail mix for a snack that’s tailored to your taste.

Fresh Fruit: Sweet, Simple, and Satisfying

When your sweet tooth strikes, fresh fruit is the way to go. Apples, bananas, oranges, and grapes are all portable and easy to eat on the go. Apples, for example, are rich in fiber and vitamin C, while bananas provide potassium to help regulate muscle function.

Pair your fruit with a protein source—like a small piece of cheese, a dollop of Greek yogurt, or a spoonful of almond butter—to make it more filling.

*Pro tip: slice up some apples in advance and sprinkle them with a little lemon juice to keep them from browning. If you’re feeling fancy, make a fruit salad with a mix of berries, kiwi, and melon for a refreshing treat.

With that said I am a fairly simple man and prefer eating a plain apple and being done with it!

Veggies and Hummus: Crunchy and Creamy Goodness

Raw veggies like carrot sticks, celery, bell pepper slices, or cucumber pair perfectly with hummus. It’s the ultimate combination of crunchy and creamy. Hummus, made from chickpeas, is not only delicious but also a great source of fiber, plant-based protein, and healthy fats.

A 2-tablespoon serving can keep you feeling full and satisfied. You can even experiment with different hummus flavors—roasted red pepper, garlic, spicy jalapeño, or even beet hummus—to keep things interesting. For added convenience, portion out your veggies and hummus into small containers for grab-and-go snacks.

Hard-Boiled Eggs: Simple and Satisfying

Hard-boiled eggs are one of the easiest snacks to prep ahead of time.

They’re packed with protein (about 6 grams per egg), vitamins, and healthy fats to keep your energy up. Sprinkle them with a little salt, pepper, or everything bagel seasoning for extra flavor.

If you’re feeling adventurous, slice them in half and top with a dab of sriracha or a pinch of smoked paprika. Bonus: they’re super portable and stay fresh in the fridge for up to a week—just grab and go.

Energy Bites: Sweet Treats with a Healthy Twist

If you’ve never tried making energy bites, you’re missing out. These little balls of goodness are usually made with oats, nut butter, honey, and mix-ins like dark chocolate chips, chia seeds, or dried fruit.

They’re incredibly easy to prep—just mix the ingredients, roll into bite-sized balls, and refrigerate until firm. They’re perfect for satisfying cravings while giving you a boost of energy, thanks to their combination of healthy carbs, fats, and protein. Plus, they’re customizable—add shredded coconut, flaxseeds, or even a pinch of cinnamon to make them your own.

Whole-Grain Crackers and Cheese: A Classic Combo

For something a little heartier, pair whole-grain crackers with a slice or two of your favorite cheese. Whole grains provide a steady source of energy, while cheese adds protein and healthy fats.

Look for crackers made with minimal ingredients and no added sugars. For extra variety, try topping your crackers with avocado slices, cherry tomatoes, or a thin layer of hummus. This snack is perfect for when you need something substantial to power through a long afternoon.

Popcorn: Light and Crunchy

When you’re craving something salty, air-popped popcorn is a great choice. It’s low in calories, high in fiber, and easy to make.

A 3-cup serving of air-popped popcorn has less than 100 calories and provides about 4 grams of fiber.

Skip the butter-drenched movie theater version and try seasoning your popcorn with spices like chili powder, nutritional yeast (for a cheesy flavor), or cinnamon for a hint of sweetness.

You can even drizzle it with a bit of olive oil and sprinkle with sea salt for a gourmet touch.

Dark Chocolate: Because Life’s Too Short

Yes, you can totally have chocolate as a snack—just make it dark chocolate. It’s rich in antioxidants, particularly flavonoids, which can help reduce inflammation and support heart health.

Dark chocolate can also give you a little energy boost thanks to its natural caffeine content and theobromine.

Stick to a small square or two (about 1 ounce) to keep it healthy, and pair it with a handful of almonds or fresh fruit for an indulgent yet balanced snack.

Protein Shakes: Quick and Convenient Fuel

If all else fails there’s always the reliable protein shake. When you need a snack that’s super quick and packs a punch, a protein shake is a fantastic option. It’s versatile, portable, and customizable to suit your taste buds.

Use a high-quality protein powder (whey or plant based) and mix it with your favorite milk or water. Read about whey protein here if you’re unsure on which one to get.

For extra flavor and nutrition, toss in a handful of spinach, a scoop of nut butter, or half a frozen banana. You can even prep it ahead of time and store it in a shaker bottle for those on-the-go moments.

Protein shakes are an excellent way to curb hunger and replenish your muscles after a workout while keeping your energy levels steady.

Stay Ready to Snack Smart

The key to snacking smart (or eating in general) is being prepared. Keep a stash of healthy options at work, in your bag, or at home so you’re not tempted by less healthy choices when hunger strikes. Stock up on reusable containers, portion out your snacks ahead of time, and experiment with different flavor combinations to keep things exciting. With snacks like these, you’ll keep your energy up, your mood steady, and your body fueled for whatever life throws your way.

So, what’s your go-to healthy snack? Let me know in the comments—I’m always looking for new ideas to try!