Summer is just around the corner—whether you’re heading out for a camping trip, diving into sports and outdoor adventures, or simply soaking up the sun at the beach, it’s the perfect time to fuel up with snacks that are both satisfying and smart. Keep your energy high and your goals on track with easy, grab-and-go options that bring the flavour and the fun. Check out these summer snacks with some tips to keep them fun and flavourful. These snacks will help keep blood sugars stable and help curb cravings!

Store bought Protein snacks

• Roasted chickpeas or edamame: Crunchy, salty, travel well; packed with protein and fibre
  Beef or turkey jerky  Choose low-sodium, low-sugar options; shelf-stable
• Tuna or salmon pouches: Tear-and-eat; pair with crackers or wrap in lettuce
• Protein bars: Aim for 10–20g protein, under 8g sugar (RXBAR, Quest, Built, etc.)

Easy prep at home

• Overnight oats with a scoop of protein powder: Made in a jar; easy, filling, and ready to grab
• Hard-boiled eggs: Great for coolers; season with everything bagel spice
• DIY trail mix: Mix of nuts, seeds, dried fruit, dark chocolate = energy + nutrients
• Greek yogurt mixed with berries: Freeze for a creamy, cooling protein boost

Fat based snacks and carbs (some protein)

• Frozen grapes or berries with a handful of plain nuts: Naturally sweet, hydrating, and refreshing
• Chia pudding cups: Made with almond milk + fruit; healthy fats + fibre
• Energy balls: Oats, nut butter, seeds, honey, dark chocolate = bite-sized fuel
• Banana + nut butter: Pre-portioned before hand – natural almond or peanut butter
• Whole grain crackers + cheese or tuna: Balanced combo of carbs + protein + fat
• Babybel or string cheese: Stays fresh for a few hours; calcium + protein combo
• Rice cakes + nut butter: Crunchy, lightweight, and energizing

Fruit and Vegs quick grabs

• Veggie sticks + hummus: Use travel cups or individual hummus packs
• Mini bell peppers or snap peas: Crisp, sweet, and hydrating—no prep needed
• Cucumber slices + tzatziki: Cool, light, and gut-friendly
• Apple or pear slices: Add cinnamon or lemon juice to prevent browning

General Tips

• Keep a mini cooler or insulated bag in your car with an ice pack
• Build a “Snack Survival Kit”: jerky, nut butter, trail mix, protein bars
• Focus on snacks with protein + fibre + healthy fats for energy and satiety
• Avoid high-sugar granola bars, chocolate-covered snacks (they melt!), and crumbly pastries

If wanting more tips for summer or to get your health journey, contact us!

Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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