Eating on the Go: Quick and Healthy Snack Ideas for Busy Dancers

Welcome to part two of our nutrition series for competitive dancers! In our last blog, "Fueling Your Performance: Nutrition Tips for Competitive Dancers," we discussed the importance of understanding macronutrients, sustaining energy levels, choosing high satiety foods, and balancing your meals. Now, let's dive into practical snack ideas that adhere to these principles, perfect for those busy days when you're running from school or work straight to dance practice, or spending your weekend at competitions or auditions.

Quick and Healthy Snack Ideas

1. Simple Trail Mix

• Ingredients: Cashews, almonds, and dark chocolate chunks, with a side of apple slices

• Why it works: This trail mix provides healthy fats, protein, and a touch of sweetness, while apple slices add fiber and vitamins. It’s a balanced and portable snack.

2. Veggies with Hummus

• Ingredients: Carrots, cucumbers, peppers, hummus

• Why it works: This combo offers a great mix of fiber, protein, and healthy fats, keeping you full and energized.

3. Cottage Cheese or Greek Yogurt with Fresh Fruit and Walnuts

• Ingredients: 1/2 cup cottage cheese or Greek yogurt, 1 cup fresh fruit, 1/4 cup walnuts

• Why it works: A protein-packed snack with healthy fats from the walnuts and natural sweetness from the fruit.

4. Wholegrain Bread with Nut Butter and Banana

• Ingredients: 2 slices wholegrain or sourdough bread, 2 tbsp. nut butter, 1 banana, 2 tbsp. hemp hearts

• Why it works: This snack combines protein, healthy fats, and complex carbs, providing sustained energy.

5. Avocado Toast and Hardboiled Eggs

• Ingredients: 2 slices wholegrain or sourdough bread, 1/2 avocado, 2 hardboiled eggs

• Why it works: Packed with protein and healthy fats, this is a great option for a more substantial snack.

6. Veggie Omelette

• Ingredients: 2 eggs, kale/spinach/onion, tomatoes, red pepper, 1 oz feta cheese

• Why it works: A protein-rich option that’s also full of healthy fats and vitamins from the vegetables.

7. Tropical Kale Smoothie

• Ingredients: 3/4 cup plain Greek yogurt, 1 cup unsweetened almond or soy milk, 1 cup chopped kale, 1/2 cup frozen diced pineapple, 1 banana

• Why it works: This smoothie is rich in vitamins and minerals, along with some healthy fats and protein, providing a refreshing and energizing snack. You can increase the protein more by adding a scoop of plant-based or whey protein powder to the smoothie!

8. Greek Yogurt Parfait

• Ingredients: 3/4 cup Greek yogurt, 1 cup berries, 1 tbsp. hemp hearts, 1 tbsp. chopped almonds, 1 tsp honey, sprinkle of cinnamon

• Why it works: A delicious and nutritious snack with a balance of protein, fiber, and antioxidants.

9. Sliced Chicken Breast with Raw Vegetables

• Ingredients: Sliced chicken breast, raw vegetables (such as carrots, cucumbers, or peppers)

• Why it works: Lean protein paired with fiber-rich veggies keeps you full and supports muscle recovery.

10. High Protein Oatmeal

• Ingredients: 2/3 cup oatmeal, 1/4 cup vanilla almond milk, 1 tbsp. chia seeds, 1 tbsp. slivered almonds, 1 cup berries

• Why it works: This oatmeal offers sustained energy from protein and complex carbs, with the addition of antioxidants from berries.

11. Chocolate Protein Shake

• Ingredients: chocolate whey or plant-based protein powder, milk or plant-based milk, and banana, with an optional avocado or handful of spinach.

• Why it works: A quick and easy way to get a protein boost, with added nutrients from spinach or avocado.

12. Sliced Apple with Walnuts

• Ingredients: Sliced apple, handful of walnuts

• Why it works: A simple yet effective snack combining fiber and healthy fats.

13. Banana with Nut Butter

• Ingredients: Banana, peanut or almond butter

• Why it works: Quick, tasty, and provides a good mix of protein, healthy fats, and natural sugars.

14. Mango Smoothie

• Ingredients: Mango chunks, Greek yogurt, ice, banana

• Why it works: Refreshing and rich in vitamins and mineral from fresh fruit. You can increase the protein more by adding a scoop of plant-based or whey protein powder to the smoothie!

15. Scrambled Egg in Whole Grain Pita

• Ingredients: Scrambled egg and a whole grain pita, with a side of sliced apple

• Why it works: A protein-rich snack with fiber from the pita and apple.

By incorporating these snacks into your routine, you’ll maintain consistent energy levels and stay fueled throughout your busy dance schedule. Remember, balance is key—combine protein with fruits, vegetables, and whole grains to ensure you’re getting a well-rounded intake of nutrients.

Stay tuned for more tips and tricks to keep your performance at its peak, and happy dancing!

​​*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*

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Shils ME et al. Modern Nutrition in Health and Disease. 10th ed. Lippincott Williams and Wilkins; 2005.

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