Healthy Snack Hacks for Busy People

Let’s admit, no one wakes up on a Monday morning, jumping out of bed, arms waving in the air saying YAY another week at work. There are some or more like, many mornings where we hit the snooze button for the 8th time and then have to launch out of bed, only to be reminded that it’s only Tuesday, Grrr! Less than half way through a work week!

Priority number 1 – COFFEE!  

Priority number 2, if you have kids, get them ready for school and try to make them look like they are NOT off the set of Orphan Annie

Priority number 3, try to make yourself look like you are not an extra in Lord of the Rings

Once achieved, grab a handful of cereal or a crappy breakfast bar on your way out the door. We are not aiming for a gourmet breakfast here, but that doesn’t mean we should settle for a sugar high that will leave you hungry in half an hour. Breakfast is (probably the most) important meal in your day and can either set you up for a kick ass day or a being kicked in the ass day! Surprisingly there are many healthy breakfast ideas that require very little effort.

Tips for healthy meals and snacks –

  • Mixing a carbohydrate with a protein will keep you fuller and your blood sugar levels stable for longer
  • Try not to eat on the run – if we are busy trying to eat while doing other things, we often don’t pay attention to what we eat and therefore eat much more than we need
  • Take a lunch break – even if it’s only 20 minutes
  • Prep your meals for the week; the weekend before
  • A small handful of plain nuts and an apple always fill the gap


Muffin Frittatas – Easy to make and super healthy; packed with a protein punch. For a muffin tray of 12:

  1. Mix 12 eggs together and season well
  2. Grease a muffin tray
  3. Pour the egg mixture into the muffin holders ¾ full
  4. Add in any delicious flavouring like grated cheese, fresh basil, chopped cherry tomatoes, chopped spring onion, chopped peppers, baby spinach, chopped broccoli, feta, chorizo, bacon or ham. The variations are endless!
  5. Bake in a preheated oven at 180 C for about 15 -20 minutes until the eggs have risen and are cooked through.
  6. Decant into a sealed Tupperware and store in the fridge for easy breakfasts and work snacks.

Whole-wheat Wraps

These are fantastic because they freeze well so they also make great work lunches. Make your wrap with the filling/s of your choice and seal tightly in foil or cling wrap before freezing. Defrost the evening before, for a quick and easy breakfast or for your work lunch.

Try combinations such as:

  • Scrabbled egg, ham and baby spinach
  • 3 bean mix, spring onion, mixed peppers and fresh parsley
  • Grated cheese, baby spinach, tomato and low-fat mayonnaise
  • Tuna mayonnaise (low fat) with chopped peppers, and spring onion
  • Broccoli, avocado and quinoa
  • Chickpea, chorizo, carrot and sweet chilli

Spinach, Cheddar, Basil, Olive Microwave Quiche

Yes you can!

Fill a mug halfway with baby spinach – cover with water and microwave for 1 minute. Drain well and add an egg, a dash of milk, grated cheese, diced ham, chopped olives and chopped basil and microwave for 3 minutes – cover with cling film to eat later or eat right away.

Yogurt Dipped Frozen Berries

Dip fresh berries into thick, natural yogurt and freeze individually on a lightly greased tray. Blue berries are super delicious like this. Once frozen, transfer into small bags for snacking.

Egg Fried Quinoa

Superfood quinoa is especially high in protein and low in fat.

  1. Cook 1 cup of quinoa with 2 cups water and a little salt until the water is absorbed.
  2. Fry some onion, peppers, mushroom, frozen peas and garlic until just cooked and scramble in 3 x eggs. Once the eggs just start to cook, add the quinoa and mix together so that the eggs coat the quinoa and cook through.  Season well.
  3. Portion and freeze.

Happy cooking and eating!