vegan plane snacks

Snacks

Avocado Hummus Snack Jars

 

1 can chickpeas

½ cup tahini

1 avocado, diced

2 cloves garlic, minced

1 tbsp lemon juice

½ tsp salt

¼ cup water

Sliced sun-dried tomatoes (options)

Carrot sticks

Celery sticks

Cucumber sticks

Assorted crackers

259 calories per servings

Add all of your ingredients, minus the veggie sticks, sun-dried tomatoes, and crackers into a blender or food processor. Blend well on the lowest speed for 30 seconds. Continue blending, periodically stirring to ensure that all ingredients are mixed. Scoop out mixture into individual serving jars. Top with optional sun-dried tomatoes and serve with veggie sticks/crackers.

Easy Bake Oatmeal Muffins (PB&J)

 

1 ½ cups rolled oats

1 tsp baking powder

1 large egg

¼ cup maple syrup

1 cup milk

½ cup smooth peanut butter

6 tbsp jam for topping

132 calories per serving

Preheat your oven to 350 degrees. Line your muffin tray with liners, or use a non-stick spray. In a large bowl, combine all ingredients minus jam topping. Mix well, dividing equally into the muffin tray. Bake for 20-25 minutes until the desired texture has been achieved. Cool completely and then top with jam. They can be stored at room temperature for up to 4 days, in the freezer for up to 3 months.

Easy Everyday Granola

 

¼ cup vegetable oil

¼ cup maple syrup

⅓ cup honey

2 ½ tsp ground cinnamon

½ tsp ground nutmeg

¼ tsp ground ginger

1 tsp vanilla extract

1 tsp salt

4 cups old fashioned oats

1 cup unsweetened coconut flakes

¾ cup sliced almonds

⅓ cup flaxseeds

¼ cup chia seeds

150 calories per serving

Preheat your oven to 325 degrees. In a large bowl, combine vegetable oil, maple syrup, and honey. Once mixed well, add in cinnamon, nutmeg, ginger, vanilla extract, and salt. Whisk everything to combine well. Place oats on top of the mixture. Toss in your coconut flakes, almonds, chia seeds, and flaxseeds. Make sure to mix until everything is fully combined. Spread the granola onto a lined baking sheet and bake for 20 minutes. Pull out of the oven and give the granola a quick toss. Continue to bake for an additional 10 minutes so that it is even on both sides. Pull it out when you notice that it is turning golden brown. Let the granola cool for 15 minutes before portioning. It can be stored in an airtight container for up to 1 week.

Tuna Protein Boxes

 

4 whole eggs

4 carrots, peeled and chopped

2-3 ribs celery, chopped

1 cup grapes

1 cup blueberries

8 oz cheddar cheese, cubed

Tuna Salad:

5 oz can tuna

2 tbsp mayo

2 tbsp celery, finely chopped

Salt and pepper to taste

414 calories per box

Cook and cool hard boiled eggs. Leave them in their shells and peel once fully cooled. Stir together tuna salad ingredients and separate it into appropriate portions. Divide all of the other ingredients equally between the containers. Store in the fridge for up to 4 days. Serve chilled.

Oven-Baked Egg Bites (2 Flavors)

 

Bacon and Gruyere:

1 tbsp olive oil

16 eggs, whisked

1 cup bacon or turkey bacon, cooked and chopped

1 cup gruyere cheese, shredded

Egg White and Red Pepper:

1 tbsp olive oil

4 cups egg whites

1 cup roasted red peppers, diced

1 cup spinach, finely chopped

1 cup Monterey jack cheese, shredded

178 calories per serving

Preheat your oven to 325 degrees. Fill two 9 by 11-inch baking dishes halfway with warm water. Placed a greased silicone muffin tray over the top of each one (use olive oil to grease). Divide the egg mixture into each part of the muffin tray and then top with appropriate toppings. Bake in the oven for 60 minutes, or until eggs have set. Remove the bites from the trays and place on a cooling rack. Refrigerate to store them.

Vanilla Cashew Butter Cups

 

7 oz dark chocolate, chopped (alternatively, use milk chocolate)

1 cup cashew butter

2 tbsp honey

1 tbsp vanilla extract

A pinch of salt

Flaky sea salt for topping

100 calories per serving

Line a muffin tray with liners. Place ⅔ of your chocolate into a pan over low heat. Once it begins to appear glossy, remove it from the heat and add the remaining chocolate. Stir a few times in order to combine well. Working one at a time, add about a tablespoon of chocolate into each muffin liner. Tip it on its side to rotate it until the chocolate has reached ⅓ of the way up the liner on all sides. Repeat for all liners and then place them in the fridge to cool. Mix cashew butter, honey, vanilla, and salt in a medium-sized bowl. Once the chocolate cups have hardened and the cashew butter mixture has been made, fill each cup equally. Use your fingers to push the mixture all the way into the cups. Pour the remaining chocolate over the tops of each cup. Place them back into the fridge until hardened. Finally, sprinkle the sea salt topping over each one.

 

 

Benefits

A common misconception about meal prepping is that there are no snacks involved. Luckily, that isn’t true! Snacks are incredibly important as they get you from one meal to the next. Kids especially need snacks, as they tend to get hungry more frequently. When your family has a few healthy snacking options, they will be less likely to stray from the healthy meal plan that you have taken the time to create. All of these snacks are filling and delicious, not skimping on flavor even despite being lower-calorie options. You don’t have to eat things that taste like cardboard in order to value your health!

Portion control is especially important with snacking. While these snacks are all fairly simple to prep, what matters most is the way that you divide them up. When you show your family what a typical portion should look like, this will bring awareness to the fact that a snack is not going to fill you up like a meal. It is simply meant to hold you over until you are ready to eat your next meal. A snack should give you a natural boost of energy instead of a sugar rush or a sluggish feeling. A lot of artificial ingredients can be found in most pre-packaged snacks. While you might be used to eating these things as a family, this is a chance for you to change your habits.

A snack doesn’t have to be bland in order to be healthy. These recipes show that you can still snack well without sacrificing any of the things that you love. When you are meal prepping as a family, you can’t think about it as a diet. While kids do need to eat healthily, they do not need to follow strict dietary rules unless it is medically necessary. Be open to the fact that your kids are going to want several snacks throughout the day, and that is okay! You and your spouse might even find yourselves snacking more after you taste some of these delicious recipes.

Most of the time, snacks don’t get old since they are eaten sparingly. You might find that you can utilize these recipes for a very long time before you get any requests for changes. In order to revamp a snack, there isn’t much that needs to be done. Changing them up will not take any additional time or energy on your part. Simply substituting an ingredient or two will give your family something different without having to completely change the menu.

Pay attention to your family’s snacking habits. You will know if there is too much snacking going on based on the amount of larger meals that are eaten. If you get to the end of the week and realize that all of your snacks are gone, yet there are still meals left over, then you likely need to adjust your portioning. This part can involve a little trial and error, but you will get the hang of it! Part of your job as the meal prep organizer is to simply observe the way that your family eats. You will get used to this after a few weeks of meal prepping.

When you come up with new snacks, think about what your family could be eating more of. If you focus on a specific ingredient or type of snack, you should be able to come up with creative ways to serve these nutrients to your family members. Just like every other aspect of meal planning, keep talking about what foods you are craving and what foods are getting old. Don’t take offense if your once-favorite snacks need to be changed. The more snacks that you are able to perfect, the more snacks you will be able to return to once you need to start rotating the menu.

Whether you have snacked yourself in the past or you are just now incorporating snacking into your eating habits, you will find that you will be less likely to stray from the meal plan. You are a leader who leads by example. If the kids see that you are starting to deviate from the meal plan, this gives them room to stray as well. You can inspire your spouse and children by staying on track instead of throwing away the whole plan because you are craving certain foods. Try to snack when you feel like you are becoming restless in between meals. Once you receive your extra boost of energy and you satisfy that craving, you will be ready to keep to your plan.

The great part about these snacks is that they are not mandatory— all snacks are optional! If you find that your snacks aren’t getting eaten by the end of the week, you might want to consider making less of them. In the beginning, it is best to try 1-2 recipes at a time so that no food goes to waste. You can observe how much food is going to waste and how much is actually being eaten in order to see how essential snacks are to your family. Everyone has different preferences, so you might find that your family is less of a snacking family than you thought. Alternatively, you might find that you need to make even more snacks than you originally prepared. Depending on what the kids have going on after school and between their other meals, you should be able to predict how much food will be required. Extracurricular activities typically put snacks in higher demand.

Don’t forget to have fun with this process! Most of these snacks require very minimal prep time, so you can get pretty creative. Experiment with different ingredients and different variations of the recipes that were provided above. The kids can definitely get involved with the prep process for a lot of these snacks. When they see where their snacks are coming from, this brings them even more awareness of exactly what it takes to prepare food and to nourish their bodies.

You are going to discover that meal prepping is a lot more than making food. With every dish that you make, you are going to be doing a lot of learning. Whether you pick up a new cooking technique or realize that there are better ways for you to store and portion your meals, you’ll be an expert in no time. Staying involved is the key to staying on top of your meal plan. When you can get the whole family motivated to help with the plan, you will have a great time perfecting it together.

 

 

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