9 Simple Quick & Healthy Snacks & Treats



Hey, Good Lookin’!

We are fully into summer now and it seems like everyone is looking for those healthy snack options to either lose weight, satisfy or curb cravings, or stay on the right track with their progress thus far.

I figured I’d help you out with a few ideas in case you’re also in one of those boats =) 

While there are no shortcuts or instant gratification when it comes to our health and fitness progress, we can make some instantly gratifying eats in a very short time!

From drinks and sweets, to healthy quick-grab snacks and late night treats, you’re gonna wanna check out these ideas I have for you here! 


Chocolate Cheesecake Protein Shake

  • 1 Scoop of Rule 1 Chocolate Fudge Protein (or whatever your favorite protein is)
  • 100ml Goat Milk 
  • Ice

⬩Put all the ingredients in a glass jar with a tight fitting lid and shake until well combined. 

For a frozen option, blend it! You can also add Greek yogurt or a little coconut cream to thicken it if you like. 

Feel free to sprinkle some cacao or cinnamon on top!



Fruity Refresher

  • A few pieces of your favorite fruit (try apple, orange, berry, grapefruit, lemon, lime, or cucumber!)
  • Sparkling Water (or filtered water if you’re not feelin’ the bubbles right now) 
  • Ice 

⬩Just put them together in a glass and enjoy!  



Bee Happy Tea

  • 5-10mg Bee Pollen
  • 3in Fresh Cut Lemongrass (optional but delicious)
  • Wedge of Lemon or Lime
  • Honey (optional)

⬩Boil water and pour over lemongrass in a mug or jar. Wait a few minutes and add the other ingredients. 

Be sure the water is below 118F (48C) so as not to destroy the beneficial properties of the bee gifts <3

This is not a bedtime drink.




Chocolate Banana Protein Oat Balls (9 servings)

  • 124g Apple Bananas (the tiny tropical bananas)
  • 50g Quick Oats
  • 6 Scoops Rule 1 Chocolate Fudge Protein (or your favorite)
  • 29g Unsalted Peanuts (or whatever nuts you fancy)
  • 6g Cacao Powder
  • 75g Unsweetened Almond Milk
  • 1/2tsp-ish Cinnamon
  • A pinch or so Sea Salt

⬩Mash bananas and mix with almond milk. ⬩Mix all the dry ingredients except oats together and then combine with the wet mixture. ⬩Fold in oats until just combined. ⬩Form into balls and place on a plate or cookie sheet and freeze till they’re not super sticky. ⬩You can put them all in an airtight container together and keep them in the fridge or freezer. They will soften in a couple of minutes =D 



Chocolate Banana Protein Fudgesicle (1 serving)

  • 44g Rule 1 Chocolate Fudge Protein (or your favorite)
  • 50g Goat Milk
  • 4g Cacao
  • 50g Apple Banana (tiny tropical bananas)

⬩Combine all ingredients in a blender and blend until smooth. ⬩Freeze in a popsicle tray or ice cube tray and serve. 

You can swap the banana for avocado if you don’t like bananas. 

Be mindful that this single popsicle contains 37.5g of protein, nearly the max amount of protein for one sitting (40g). Either have it about 2 hours between meals or adjust the serving size or proportions to fit your needs. 



Ants on a Cake

  • 2 Plain Rice Cakes (buckwheat or chickpea cakes are nice too)
  • 18g Natural Peanut Butter (or allergy-friendly alternative)
  • 6g Raisins 
  • Cinnamon (optional)

⬩Spread the nut butter on the cakes, scatter the raisins, and sprinkle the cinnamon (or cacao ;} ) and enjoy! 

The same recipe is also great with bananas instead of raisins <3


Trail Mix (1 serving)

  • 10g Walnuts
  • 10g Cashews
  • 8g Peanuts
  • 6g Raisins

⬩Combine and enjoy =D 

You can batch and keep this in an airtight jar or make individual servings ready to grab. 

Mix it up! 

Try dark chocolate (72% or higher and there should only be about 3 ingredients!), hemp hearts, pumpkin seeds, pepitas, sunflower seeds, dried coconut, almonds, brazil nuts, etc! Be sure to let me know your fav combos in the comments or show me on social =D 



Deviled Eggs

  • 6 Eggs
  • 20ml Mayo (FULL fat, none of that low-fat shite! *v* )
  • 26g Dijon
  • 2-4Tbsp Pickle Juice
  • Cracked S&P to taste

⬩Boil, cool, shell, and halve eggs lengthwise. ⬩Remove egg yolks, mash and combine with the rest of the ingredients until smooth. ⬩Refill egg halves with the mixture. ⬩Store in an airtight container in the fridge

You can top with parsley, dill, scallions, paprika, or chili powder =)


Tuna Salad Rice Cakes

  • 86g Tinned Tuna in Water
  • 50g Avocado, mashed
  • 55g Cherry Tomatoes, quartered
  • 15g Mayo (again, full fat, please! Don’t sacrifice flavor for fillers!)
  • 6g Dijon
  • Cracked S&P to taste

⬩Stir all the ingredients together until well combined. ⬩Top rice cakes as you eat them to maintain crispness (not always necessary but, no one likes a non-crunchy rice cake >v< . 

You can skip the avo & tomato if you wanna keep it super fast and simple. 

Opt for greek yogurt for higher protein, less fat and mayo for the opposite. 



Late Night Delights

I’d eat any of the above before bed except bee pollen! 

If you’re hungry at night, it is better to opt for protein options. This will help improve satiety and give your muscles something to work with while you’re sleeping. Nuts or cheese are also good options. 

If you need a sweet, dark chocolate or a chocolate protein concoction would be my go-to!   


Let me know which ones you loved the most and be sure to snap a pic and share with me on Instagram or Facebook!!! <3 

Just click the social media icons on the left side of the page =D 

I can’t wait to see your creations! 



PS- A boring diet is an unsuccessful one, so help others on their journey and share this with anyone you know who may be stuck for ideas in the recipe department! 

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