10 SNACKS TO GIVE YOU THE ENERGY YOU NEED WHEN YOU’RE ALWAYS ON THE GO

By Nicole Fuge

When you're knee-deep in motherhood, feeding yourself often gets pushed to the bottom of the list. Between school runs, nap battles, work and the thousand other things you juggle daily, prepping a snack for yourself feels like another chore. But, grazing on kids’ leftovers or sipping cold coffee doesn’t do your energy levels any favours.

What you really need are easy, no-fuss snacks that fuel you, something you can grab on the go, from your bag, or the fridge. Think protein, fibre, and healthy fats to keep you going without the inevitable crash. No need for perfection, just simple and effective.

Here are the best energy-boosting snacks for busy mums who need nourishment, not more tasks.

1. Nut butter + banana rice cakes

Sweet, salty, and satisfying. Bananas deliver natural sugar and potassium, while nut butter gives you protein and healthy fats to keep you fuller longer. Great for when you need a snack break (even if it’s only in the pantry).

2. Bliss balls (store-bought or homemade)

Perfect for a quick pick-me-up. Look for ones with oats, dates, and seeds for slow-release energy. Make a batch during nap time, freeze, and thank yourself later.

3. Roasted chickpeas or BROAD beans

Crunchy, salty, and protein-rich. These are ideal for stashing in your car or bag for a satisfying snack without the sugar crash.

4. Trail mix (the kind you actually like)

Nuts, seeds, dark chocolate chips, and dried fruit = a high-protein, high-fat snack that gives you steady energy. Keep a jar on the counter for when hunger strikes.

5. Greek yoghurt + a drizzle of honey or berries

A no-prep fridge staple. Greek yoghurt is packed with protein, and when topped with honey or berries, it’s a sweet, energy-boosting treat. Pre-portion into mini containers to make it grab-and-go.

6. Boiled eggs + a sprinkle of salt and pepper

Quick, filling, and loaded with protein and B vitamins. Keep a batch boiled and ready in the fridge for an easy snack while wrangling the kids.

7. Mini cheese + apple slices or crackers

For savoury snackers. The protein in cheese, paired with apple or crackers, provides satisfying energy and fullness.

8. Smoothies you can sip from the car seat

Blend frozen fruit, oats, nut butter, and yoghurt or milk for a nutrient-packed snack that feels like a milkshake but fuels like a meal. Bonus: your toddler might even steal some, win-win.

9. Hummus + veggie sticks or pita crisps

Hummus is rich in fibre and plant-based protein. Pair it with crunchy veggies or pita crisps for a snack you can eat with one hand while checking emails.

10. Protein bars (that aren’t packed with sugar)

Look for bars with simple ingredients like nuts, seeds and oats. Keep a couple in your bag for those, “it’s 3pm and all I’ve had is coffee” moments.

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