4 Quick Energy Snack Ideas

America’s Nutrition Expert Mitzi Dulan, RD, CSSD, has inspired millions to lose weight, get fit and keep energized.  As the current team nutritionist for the Kansas City Royals baseball team and former team nutritionist for the Kansas City Chiefs football team, Mitzi knows one secret ingredient for a quick, natural energy booster—honey.  Whether it’s at the office, at school or after a workout, many Americans experience that mid-afternoon energy slump, and the majority crave something less than nutritious and binge on candy, sodas and other high-calorie foods.  Here are four quick snacks that she recommends:


1. BREAKFAST: In the morning it is important to jump start your day by eating a good and powerful breakfast. and that breakfast should have carbohydrates and protein in it. Here I have one of my favorite dishes: it’s a Honey Quinoa Breakfast Bake. And it has that protein as well as those carbohydrates. And the thing I love about honey is that it’s an all natural energy booster. So it’s a great way to start your day.  You could also do some Greek yogurt for your breakfast as well.

2. LUNCH: Some of the things you could do for lunch is one of my personal favorites. I take a whole wheat sandwich thin and then put peanut butter, then sliced bananas. Then I drizzle honey on top of it. That makes a delicious high energy lunch. You could also have an apple or some yogurt with that.  Also, if you wanted lunch you could make sure you had some lentils. Lentil cakes or dip or soup. You could have an apple as well.

3. 3PM SLUMP: Honey Peanut Butter Protein Energy balls, super simple to make. Put together coconut, peanut butter, sliced almonds, and honey. I love having these when I get home from a workout. My kids love these after school.

4. WATER: It is so important for people to stay hydrated. I have a great way to stay hydrated and also get an energy boost. Put 1 tblspn. of Honey in an 8oz glass of water.
0This guest blog post was written by MITZI DULAN, RD, CSSD: America’s Nutrition Expert, Mitzi is a nationally recognized nutrition and fitness expert who has inspired millions to lose weight and get fit.  Mitzi is currently the team nutritionist for Kansas City Royals baseball team. She was the team nutritionist for the Kansas City Chiefs football team for the past eight seasons and was previously the sports nutrition consultant to the Golden State Warriors basketball team and the San Jose Sharks hockey team.

Mitzi has conducted more than 300 television interviews and appeared nationally on The Dr. Oz Show, CNN, FOX News and the Emmy Award-Winning television show “Starting Over” as the nutrition expert for the houseguests. She has also been frequently seen on the nationally syndicated “Dr. Dean Edell” segments. Mitzi is regularly seen throughout the country on CBS, NBC, ABC and FOX affiliates in major media market cities. She has also appeared on Discovery’s Science Channel and on an in-flight video for United Airlines.  For more information, check out her site: www.nutritionexpert.comMitzi Dulan, RD, CSSD, is a spokesperson for the National Honey Board.


  • Paul Vandyken says:

    Hey Michael,

    Thank you for this guest post by Mitzi. I’m a fitness minimalist so this kind of article always attracts my attention.
    By the way, I was on the hunt for diet materials today and found this post on your site. I will use some of its points to complete a new writing about quick energy snack on my blog Rigor Fitness.
    Again, thank you for this article!

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