20 Healthy Snack Prep Ideas for the Week

Ingredients (Makes 20 balls)

• 2 cups pitted dates ($3.00)
• 1 cup walnuts ($2.50)
• 0.5 cup cocoa powder ($1.00)
• 2 tbsp coconut oil ($0.50)
• Pinch of salt

Instructions

1. Process dates and walnuts until crumbly.
2. Mix in cocoa powder and salt.
3. Add coconut oil; process until mixture holds together.
4. Roll into 1-inch balls.
5. Refrigerate in airtight container.

🗓️ Storage: Lasts 2 weeks refrigerated.

Ingredients (Makes 20 balls)

• 1 cup natural peanut butter ($1.50)
• 0.5 cup oats ($0.25)
• 0.5 cup coconut flakes ($0.75)
• 3 tbsp honey ($0.30)
• 1 tsp vanilla ($0.10)

Instructions

1. Mix peanut butter, oats, coconut, honey, and vanilla.
2. Roll into 1-inch balls.
3. Refrigerate in airtight container.

🗓️ Storage: Lasts 2 weeks refrigerated.

Ingredients (Makes 20 balls)

• 1.5 cups almonds, finely ground ($3.50)
• 0.5 cup dates, chopped ($0.75)
• 2 tbsp almond butter ($0.40)
• 1 tbsp honey ($0.15)
• 1 tsp cinnamon ($0.10)

Instructions

1. Mix ground almonds, chopped dates, almond butter, honey, and cinnamon.
2. Roll into 1-inch balls.
3. Refrigerate in airtight container.

🗓️ Storage: Lasts 2 weeks refrigerated.

Ingredients (Makes 8 cups)

• 2 cans chickpeas, drained ($1.20)
• 4 tbsp tahini ($0.80)
• 3 tbsp lemon juice ($0.30)
• 2 garlic cloves, minced ($0.10)
• 2 tbsp olive oil ($0.40)
• Water as needed
• Assorted vegetables — carrots, peppers, celery ($2.00)

Instructions

1. Combine chickpeas, tahini, lemon juice, and garlic in food processor.
2. Pulse, slowly adding olive oil until creamy.
3. Add water 1 tbsp at a time until desired consistency.
4. Season with salt and pepper.
5. Divide 2 tbsp hummus among 8 containers.
6. Add assorted vegetables in separate compartments.

🗓️ Storage: Lasts 5 days refrigerated.

Ingredients (Makes 10 servings)

• 1 cup mixed nuts ($2.50)
• 0.5 cup dried fruit ($1.50)
• 0.5 cup dark chocolate chips ($1.00)
• Pinch of salt

Instructions

1. Mix all ingredients in a bowl.
2. Divide into 10 equal portions.
3. Store in individual containers or bags.

🗓️ Storage: Lasts 2–3 weeks at room temperature.

Ingredients (Makes 16 bites)

• 0.5 cup natural peanut butter ($0.75)
• 0.5 cup oats ($0.25)
• 0.5 cup honey ($0.50)
• 1 cup unsweetened coconut flakes ($1.50)
• 0.5 cup dark chocolate chips ($1.00)

Instructions

1. Mix peanut butter, oats, honey, and coconut.
2. Roll into 1-inch balls.
3. Melt chocolate chips; dip each ball in chocolate.
4. Chill on parchment paper until set.
5. Store in refrigerator.

🗓️ Storage: Lasts 2 weeks refrigerated.

Ingredients (Makes 8 cups)

• 2 cups berries ($2.50)
• 2 cups melon, cubed ($2.00)
• 2 apples, diced ($1.20)
• 2 tbsp fresh mint ($0.20)

Instructions

1. Combine all fruits and mint in a large bowl.
2. Divide into 8 containers.
3. Store refrigerated.

🗓️ Storage: Best consumed within 3 days.

Ingredients (Makes 8 parfaits)

• 32 oz low-fat Greek yogurt ($4.00)
• 1 cup granola ($2.00)
• 1 cup berries ($2.00)
• 1 cup honey ($0.50)

Instructions

1. Layer yogurt and berries in 8 containers (yogurt on bottom).
2. Store granola and honey in separate containers.
3. Assemble with toppings just before eating.

🗓️ Storage: Lasts 5 days refrigerated.

Ingredients (Makes 12 eggs)

• 12 eggs ($2.40)
• Salt and pepper ($0.10)

Instructions

1. Place eggs in pot; cover with cold water.
2. Bring to boil; remove from heat.
3. Cover; let sit 12 minutes.
4. Transfer to ice water; chill completely.
5. Peel gently under running water.
6. Store in airtight container in refrigerator.

🗓️ Storage: Lasts 1 week refrigerated.

Ingredients (Makes 4 servings)

• 2 cans chickpeas, drained and dried ($1.20)
• 2 tbsp olive oil ($0.40)
• 1 tsp cumin ($0.10)
• 0.5 tsp paprika ($0.05)
• 0.5 tsp salt ($0.05)
• 0.25 tsp garlic powder ($0.05)

Instructions

1. Preheat oven to 400°F.
2. Toss chickpeas with oil and spices.
3. Spread on baking sheet.
4. Roast 25–30 minutes, shaking halfway through.
5. Cool completely before storing.

🗓️ Storage: Lasts 1 week in airtight container.

Ingredients (Makes 8 packs)

• 8 oz cheese, cubed ($2.00)
• 2 cups whole grain crackers ($1.50)
• 0.5 cup dried fruit or nuts ($1.00)

Instructions

1. Divide cheese into 8 equal portions.
2. Divide crackers into 8 equal portions.
3. Pack in individual containers or bags with dried fruit or nuts.

🗓️ Storage: Lasts 1 week refrigerated.

Ingredients (Makes 8 packets)

• 1 cup natural almond butter ($2.50)
• 8 slices whole grain bread ($0.80)
• 8 apples or bananas ($1.50)

Instructions

1. Portion 2 tbsp almond butter per small container.
2. Pair with bread slices or fresh fruit.
3. Pack separately; assemble before eating.

🗓️ Storage: Almond butter lasts 2 weeks; pair with fresh fruit daily.

Ingredients (Makes 10 servings)

• 2 cups raw mixed nuts ($4.00)
• 1 tbsp honey ($0.10)
• 1 tsp cinnamon ($0.10)
• 0.5 tsp sea salt ($0.05)
• 0.25 tsp cayenne pepper ($0.05)

Instructions

1. Preheat oven to 325°F.
2. Toss nuts with honey and spices.
3. Spread on baking sheet.
4. Roast 15–20 minutes, stirring halfway.
5. Cool completely; store in airtight container.

🗓️ Storage: Lasts 2 weeks at room temperature.

Ingredients (Makes 4 servings)

• 1 bunch kale or 2 medium zucchini ($1.00)
• 2 tbsp olive oil ($0.40)
• 0.5 tsp sea salt ($0.05)
• 0.5 tsp paprika ($0.05)

Instructions

1. Preheat oven to 350°F.
2. Wash and thoroughly dry vegetables.
3. Remove kale stems and tear into chip-sized pieces.
4. Toss with oil and spices; spread in single layer on baking sheet.
5. Bake 20–25 minutes until crispy.
6. Cool completely before storing.

🗓️ Storage: Lasts 3–4 days in airtight container.

Ingredients (Makes 12 bars)

• 1 cup dates ($1.50)
• 0.5 cup oats ($0.25)
• 0.5 cup almonds ($1.25)
• 0.5 cup dried apricots ($1.00)
• 2 tbsp honey ($0.15)
• Pinch of salt ($0.05)

Instructions

1. Pulse dates, oats, almonds, and apricots in food processor.
2. Add honey and salt; pulse until mixture holds together.
3. Press into parchment-lined 8×8 pan.
4. Refrigerate 2 hours; cut into 12 bars.
5. Store in airtight container.

🗓️ Storage: Lasts 1 week refrigerated.

Ingredients (Makes 8 servings)

• 2 cups oats ($1.00)
• 0.5 cup honey ($0.50)
• 0.5 cup coconut oil ($1.00)
• 1 cup mixed nuts ($2.50)
• 0.5 cup dried fruit ($0.75)
• 1 tsp vanilla ($0.10)
• 0.5 tsp salt ($0.05)

Instructions

1. Preheat oven to 325°F.
2. Mix oats, honey, coconut oil, vanilla, and salt.
3. Spread on baking sheet.
4. Bake 25–30 minutes, stirring every 10 minutes.
5. Cool completely; mix in nuts and dried fruit.
6. Store in airtight container.

🗓️ Storage: Lasts 2–3 weeks at room temperature.

Ingredients (Makes 5 packs)

• 0.5 cup protein powder ($2.50)
• 2 cups frozen berries ($2.00)
• 0.5 cup unsweetened coconut ($1.50)
• 5 tbsp almond butter ($1.25)

Instructions

1. Portion berries into 5 freezer bags (0.4 cup each).
2. Add 0.1 cup protein powder to each bag.
3. Add coconut and almond butter.
4. Seal and freeze.
5. To make: pour contents into blender, add milk, and blend.

🗓️ Storage: Lasts 2 months frozen.

Ingredients (Makes 4 servings)

• 12 oz frozen edamame ($1.50)
• 1 tbsp olive oil ($0.20)
• 1 tsp sea salt ($0.05)
• 0.5 tsp garlic powder ($0.05)

Instructions

1. Preheat oven to 400°F.
2. Toss edamame with oil and spices.
3. Spread on baking sheet.
4. Roast 20–25 minutes until crispy.
5. Cool before storing in airtight container.

🗓️ Storage: Lasts 5 days.

Ingredients (Makes 8 cups)

• 2 cups Greek yogurt ($2.00)
• 3 tbsp lemon juice ($0.30)
• 2 garlic cloves, minced ($0.10)
• 0.5 cup dill ($0.25)
• 4 medium cucumbers, sliced ($2.00)
• Salt and pepper ($0.10)

Instructions

1. Mix yogurt, lemon juice, garlic, dill, salt, and pepper.
2. Divide tzatziki among 8 containers (0.25 cup each).
3. Store cucumber slices in a separate bag or container.
4. Assemble just before eating to prevent sogginess.

🗓️ Storage: Lasts 4 days refrigerated.

Ingredients (Makes 8 packets)

• 8 medium apples ($1.60)
• 0.5 cup natural almond butter ($1.25)
• 2 tbsp honey ($0.15)
• Cinnamon ($0.10)

Instructions

1. Slice apples in half; remove cores.
2. Mix almond butter with honey and cinnamon.
3. Pack almond butter mixture in small containers.
4. Pack apple halves in separate bags.
5. Assemble just before serving.

🗓️ Storage: Apples last 5 days; almond butter lasts 1 week.