More than half of us are eating snacks and mini meals instead of full meals.When planned properly, a no-cook snack plate can be a quick, delicious and healthy lunch.For nutrition and satisfaction, include fruits, veggies, protein, whole grains and healthy fat.<\/p>\n
If some of your meals have recently been replaced by snacks, you\u2019re hardly alone. According to the latest stats, more than half of Americans are eating snacks or mini-meals instead of three squares. While that might sound nutritionally questionable, there is a workaround: snack plates. Whether you\u2019re on the go all day, buried in a big project or busy taking care of tiny humans, a snack plate can be a quick, easy no-cook answer to a busy day, especially at lunchtime.\u00a0\n<\/p>\n
You might be surprised to learn that snack plates can also be nutritious<\/a>. The key is planning them strategically, says Sarah Williams, M.S., RDN<\/a>. \u201cThinking of a snack plate like a mini-meal will help curate a balanced plate,\u201d she explains. \u201cIt should check off a few boxes so you feel satiated and not looking for more food 30 minutes later.\u201d\u00a0\n<\/p>\n How can you make a snack plate that\u2019s tasty and healthy? To find out, we asked registered dietitians. Here\u2019s their foolproof four-step formula<\/a> for a delicious, nutritious, no-cook lunchtime snack plate. It\u2019s guaranteed to keep you full, satisfied and energized all afternoon long.\u00a0\n<\/p>\n Design elements: Getty Images. EatingWell design.<\/p>\n Step 1: Start with a Colorful Base\u00a0 <\/p>\n We eat with our eyes. So, when you fill your snack plate with a rainbow of colors from fruits and veggies<\/a>, you\u2019ll be excited to dive into it. That\u2019s not the only reason to heap on the produce. Fruits and vegetables are loaded with vitamins, minerals, antioxidants and fiber. This cocktail of nutrients and compounds does your body good by reducing inflammation and elevating gut health. Plus, fiber helps you stay full<\/a>, so it may also prevent midafternoon snack attacks.,\n<\/p>\n Just like dietitians recommend making half your plate produce, your snack plate should be no different. \u201cMost of us aren\u2019t eating enough fruits and vegetables, so aim to include at least one fruit and one veggie on your plate for balance,\u201d says Roxana Ehsani, M.S., RD, CSSD<\/a>.\n<\/p>\n To get that colorful base, think convenient, easy-to-prep or pre-cut fruits and veggies. Even dried fruit works! Here are some top choices:<\/p>\n Vegetables:\u00a0Baby bell peppers and carrots, celery sticks, mini cucumbers, jicama slices, roasted sweet potatoes, grape tomatoes and jarred roasted red peppers\u00a0Fruits:\u00a0Fresh options include apples, bananas, berries, clementines, cherry tomatoes, pears, tangerines, pineapple chunks and watermelon slices\u00a0\u00a0Dried options include apples, apricots, blueberries, mangoes, prunes, figs and raisins (all without added sugar).\u00a0<\/p>\n Step 2: Add Some Lean Protein <\/p>\n \u201cI always recommend [that] clients include a source of protein to make their snack plate balanced,\u201d says Ehsani. \u201cProtein helps keep you full longer and promotes satiety.\u201d When you eat protein, it increases the production of gut hormones that send signals to your brain telling you that you\u2019re full. The result? You\u2019re more likely to stop eating when you\u2019ve had enough and less likely to go scrounging for a snack a couple of hours later.\u00a0\n<\/p>\n You don\u2019t have to batch-cook a pile of chicken breasts to make healthy no-cook lunches come to life. Prepped hard-boiled eggs, for example, are often found in the dairy and egg section of most grocery stores. Williams and Ehsani recommend stocking up on these ready-to-eat lean proteins<\/a>:\u00a0<\/p>\n Shelf-Stable Proteins:\u00a0Canned beans, lentils and chickpeas, canned salmon and tuna, nuts and seedsRefrigerated and Frozen Proteins: Hard-boiled eggs, strained (Greek-style) yogurt, cottage cheese, deli turkey slices, rotisserie chicken and frozen edamame.\u00a0\u00a0<\/p>\n Step 3: Work in Whole Grains\u00a0 <\/p>\n