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10 Snacks You Can Prep on Sunday and Eat Healthy All Week

Two mason jars filled with raspberry parfaits, topped with blue- and raspberries.
JeniFoto/Shutterstock

Whether you work from home or pack your lunch to go, you can prepare these healthy snacks for the week and avoid the pantry or vending machine.

If you can snag just a bit of time every Sunday for snack-prep, you’ll have wholesome and delicious choices all week. Here are 10 of our favorite nutritious snacks.

Yogurt Parfaits

Yogurt parfaits filled with fresh berries and topped with crunchy granola make a fantastic snack you can really look forward to.

You can either wash and use fresh berries or go with frozen. One way you can prepare the parfait is by prepping the yogurt, fruit, and granola, and storing each separately. Then, you can build your delicious treat whenever you’re ready to eat it.

Otherwise, place your frozen (or fresh) fruit at the bottom of a mason jar or other container. Then, top it with yogurt and keep the granola separate. Either way, we recommend you use low-sugar yogurt.

Mixed Nuts

Nuts are a fantastic snack for several reasons. First, they’re a great source of fiber, which helps you maintain a healthy digestive system, which, in turn, is excellent for your immune system.

They also really fill you up! It’s pretty cool that just a handful of something so small can satisfy your hunger for hours.

If you toss some nuts in sea salt, their crunchy, salty goodness will satisfy your late-afternoon craving. Replace your bag of chips with some nuts—they’re the far superior choice.

Fruit Smoothies

A plate each of strawberries, sliced mango, wild blueberries, sliced banana, and a bottle of cinnamon sitting next to a blender.
Emilee Unterkoefler

Smoothies are another great snack option you can prepare ahead of time. However, you want to make sure your snack smoothie is on the lighter side.

Try a handful each of berries and spinach, and half a banana blended with water or nut milk. You can also add a scoop of all-natural peanut butter if you want some extra bulk.

A freshly made smoothie lasts about two days (but no longer) in the fridge. So, you won’t be able to blend a week’s worth of smoothies on Sunday. However, you can prepare all the ingredients on Sunday, so you can quickly make your smoothie one or two days before you need it.

Fresh Fruit

If you want a snack you can really feel good about, sink your teeth into some juicy, fresh fruit! It always does the trick. Also, because it’s officially spring, we highly recommend these in-season fruits:

  • Oranges
  • Pineapples
  • Strawberries
  • Mangoes
  • Honeydew Melons
  • Apricots

Fresh-cut fruit lasts about three to five days in the fridge, so you can prepare enough on Sunday for the whole workweek!

Raw or Cooked Veggies

Veggies are another excellent choice, and they taste great dipped in hummus, veggie dip, or salad dressing. However, not all vegetables are created equal.

Harder veggies, like carrots, bell peppers, cauliflower, and broccoli florets, will likely last for a week after preparation. Softer ones, though, like tomatoes and cucumbers, are usually only good for about two or three days.

After you wash and cut your veggies, make sure they’re 100 percent dry before you store them in airtight containers; otherwise, they’ll spoil faster. Put them in the fridge and grab ’em whenever you’re ready to munch.

A Hard-Boiled Egg

You get about 75 calories and over five grams of protein if you snack on a hard-boiled egg. They’re filling, yummy, perfectly portioned, and ready to eat whenever you’re ready.

You can store them in the fridge with or without their shells, but either way. These wholesome, tasty snacks will also last up to one week in the refrigerator. The only downside is their stinky smell might fill your office.

A Seasoned Avocado

Avocados are super-healthy, and you can easily prepare them on Sunday and eat them throughout the week. Simply place a washed (and dried) avocado in a baggie or storage container, along with salt and pepper or any other seasoning.

Bring a butter knife along with you, so you can cut open your avocado and remove the pit when you’re ready to munch. Season it up and enjoy!

Hummus

Baby carrots, sliced zucchini, and sliced orange bell pepper arranged on a plate around a bowl of hummus that's topped with feta cheese, saltine crackers, and two black olives.
Emilee Unterkoefler

Hummus is a heart-healthy dip that’s full of protein and fiber. Not only does it contain powerful nutrients that energize your body and keep you regular, but it also tastes fantastic!

You can either make some standard hummus and flavor it at home or pick some up at the store.

Fill some mini storage containers with a few tablespoons of hummus. You can pack your chips, crackers, pretzels, or fresh veggies in a plastic bag to take with you. Make a few servings you can eat throughout the week.

Cheese and Whole-Grain Crackers

Cheese and crackers are loved by just about everyone. They’ve been a staple snack in homes for years. Some might view this as an unhealthy snack. But as long as you choose quality crackers (like whole-grain) and healthy (real) cheese, you’ll be all set!

Here are a few of our favorite cheeses:

  • Fresh mozzarella
  • Feta
  • Goat
  • Cottage
  • Cheddar
  • Swiss

Olives

Olives are full of healthy fats that are beneficial for heart health. They taste amazing on sandwiches, in salads, or even on their own.

A small serving of kalamata olives and feta cheese is a satiating, tasty snack you can enjoy throughout the week.

Prep some small food containers and eat these salty fruits at least a few times a week. If you buy them in a jar, olives maintain their flavor and texture for at least 12 months, so there’s no need to gobble them up too quickly!

Emilee Unterkoefler Emilee Unterkoefler
Emilee Unterkoefler is a freelance food writer, hiking enthusiast, and mama with over ten years of experience working in the food industry. Read Full Bio »

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