When you’re deep into Tough Mudder training, you need to fuel your machine with healthy meals and snacks—but we’re guessing you don’t want to spend hours in the kitchen after spending hours in the gym. The good news: There are plenty of easy, nutritious snacks you can prepare using just three (or fewer) ingredients.
Use your meal prep day to prepare these easy snacks in advance, so all you have to do is grab-and-go—or just stock up on the ingredients since you won’t even need much time to prep. Here are a few ideas to get started:
Jack Link’s Steak Bar: Nothing’s easier than this one: Jerky and protein bar meet in this tasty, super-satisfying snack that you’ll want to buy in bulk. If you love flavor, jerky-based sources of protein like this 100% steak bar will provide a hearty fix. It’s an easy on-the-go snack that tastes great.
Celery, Almond Butter, and Sunflower Seeds: This simple snack is packed with protein and healthy fats and low in the stuff that’s not so great for you. You can meal-prep these at the start of the week, but lay the celery sticks flat on a plate or baking sheet so the almond butter doesn’t spill over. If you want to toss the celery sticks into a reusable container to take on the go, switch to peanut butter since it will hold its shape better.
Sliced Turkey Breast, Lettuce, and Carrots: Turkey roll-ups are such an easy snack to prep and store for a quick snack on-the-go. Take one or two thin-sliced pieces of deli turkey breast, layer on lettuce and carrots, and just roll it up. You can use toothpicks to keep the turkey roll-ups secure if you’re taking them on the go.
Greek Yogurt, Honey, and Peach Slices: Stir some honey into your favorite Greek yogurt and the flavor and texture of the yogurt will instantly lift. Dip some peach slices into the yogurt for a peaches-and-cream treat, or just stir chopped peaches into the yogurt and enjoy.
Peanuts, Dried Mango, and Dried Banana: Go ahead and make a big batch of this easy trail mix, because you’re going to love it. The crunchy peanuts are a perfect complement to dried pieces of mango and banana. It’s an ideal afternoon pick-me-up snack.
Rice Cake, Peanut Butter, and Sliced Banana: This combo will fuel you with a quick supply of energy and electrolytes, so it’s an ideal snack to help you feel replenished after a workout. Spread your peanut butter right over a rice cake and just add your banana slices.
Chia Seeds, Coconut Milk, and Honey: Chia pudding is a refreshing snack loaded with nutrition and protein, and it’s so easy to make. Pour your chia seeds into a small mason jar or glass filled with coconut milk and let it soak for several minutes until it reaches a tapioca-like consistency. Stir the mixture. Then, add in some honey (or extra chia seeds if needed) to make the texture fluffy.
Hard-Boiled Eggs, Apple Cider Vinegar, and Dijon Mustard: If you love snacking on hard-boiled eggs, you can easily spice it up and prep some deviled eggs for a yummy treat. Add a splash of apple cider vinegar and dijon mustard to taste to your hard-boiled egg yolks and blend the ingredients with a fork. Add the zingy, fluffy yolks back into the halved egg whites.
Almonds, Dark Chocolate Chips, and Dried Goji Berries: This easy trail mix is a perfect dessert replacement. If you’re just craving a little lift from something sweet, chances are this mix will satiate your craving. Goji berries are packed with antioxidants and nutrition, but you can replace them with raisins or craisins, too.
Banana, Peanut Butter, and Maple Syrup: This is another healthy snack that will satisfy a sweet tooth. Blend all of the ingredients together (or mash with a fork) and layer the mixture into a freezer-safe container. Freeze the blend and when you check back later, you’ll find what actually tastes and feels (texture-wise) like sweet, creamy ice cream.