Quick and Healthy Summer Snacks for On-the-Go Energy

Summer is the season of fun, sun, and endless activities. Whether you’re hitting the beach, hiking in the mountains, or just running errands, staying energized with healthy snacks is essential. And if you’re on weight loss medications like Semaglutide or Tirzepatide, choosing the right snacks can help you stay on track with your health goals.

Let’s dive into some delicious, quick, and nutritious snack ideas that are perfect for busy summer days.

Fresh Fruit and Nut Butter Pairings

Nothing says summer like fresh, juicy fruit. Pairing fruit with nut butter satisfies your sweet tooth and provides a good balance of protein, healthy fats, and fiber. This combination keeps you full longer, helping to curb cravings and prevent overeating.

Try these pairings:

  • Apple slices with almond butter (1 apple with 2 tablespoons almond butter: ~250 calories)
  • Banana with peanut butter (1 banana with 2 tablespoons peanut butter: ~280 calories)
  • Strawberries with cashew butter (1 cup strawberries with 2 tablespoons cashew butter: ~200 calories)

These snacks are easy to prepare and pack. The natural sugars in the fruit give you a quick energy boost, while the nut butter adds a dose of protein to keep you going. Plus, they’re portable, making them perfect for on-the-go snacking.

Greek Yogurt and Berries

Greek yogurt is a protein powerhouse and, when paired with berries, becomes a refreshing and nutritious snack. Berries are low in calories but high in fiber and antioxidants, making them an excellent choice for anyone looking to stay healthy and energized.

How to prepare:

  • Grab a cup of plain Greek yogurt.
  • Top it with a handful of your favorite berries – strawberries, blueberries, raspberries, or blackberries.
  • Add a drizzle of honey or a sprinkle of granola for extra crunch (optional).

Calories per serving: Approximately 150-200 (1 cup Greek yogurt with 1/2 cup berries and a drizzle of honey)

This snack is delicious and supports weight loss by keeping you full and satisfied. The probiotics in Greek yogurt also promote a healthy gut, which is crucial for overall wellness.

Veggie Sticks and Hummus

Veggie sticks and hummus are a classic combination that offers a satisfying crunch along with a creamy dip. This snack is loaded with vitamins, minerals, and fiber, making it both nutritious and filling.

Try these veggies:

  • Carrot sticks
  • Cucumber slices
  • Bell pepper strips
  • Celery sticks

Calories per serving: Approximately 100-150 (1 cup mixed veggies with 1/4 cup hummus)

Hummus is rich in protein and healthy fats, which complement the vitamins and fiber found in fresh vegetables. This snack is easy to pack in a cooler for a day at the beach or a picnic in the park. Plus, it’s customizable – you can mix and match your favorite veggies and even try different hummus flavors to keep things interesting.

Energy Balls

Energy balls are the perfect make-ahead snack. They’re packed with nutrients, easy to carry, and provide a quick energy boost. Plus, you can customize them with your favorite ingredients to suit your taste and dietary needs.

Basic recipe:

  • 1 cup oats
  • 1/2 cup nut butter (peanut, almond, or cashew)
  • 1/3 cup honey or maple syrup
  • 1/4 cup flaxseeds or chia seeds
  • 1/4 cup chocolate chips or dried fruit (optional)


  1. Mix all the ingredients in a bowl until well combined.
  2. Roll the mixture into small balls.
  3. Refrigerate for at least 30 minutes before enjoying.

Calories per serving: Approximately 100 per ball (depending on size and specific ingredients)

These energy balls are perfect for a quick snack between meals or a post-workout boost. They provide a good mix of carbs, protein, and healthy fats, energizing you throughout the day.

Hard-Boiled Eggs and Whole-Grain Crackers

Hard-boiled eggs and whole-grain crackers are a great choice for a protein-packed snack that’s easy to prepare and transport. Eggs are rich in high-quality protein and essential nutrients, while whole-grain crackers provide fiber and complex carbohydrates.

How to prepare:

  • Boil a batch of eggs at the beginning of the week.
  • Pack a couple of eggs with a serving of whole-grain crackers.

Calories per serving: Approximately 200 (2 hard-boiled eggs with 5 whole grain crackers)

This snack is convenient and keeps you full and satisfied, making it easier to stick to your weight loss plan. The combination of protein and fiber helps stabilize your blood sugar levels, preventing energy crashes and cravings.


Smoothies are a fantastic way to pack a lot of nutrition into a quick, portable snack. They’re perfect for those hot summer days when you need something refreshing and hydrating. Plus, you can tailor them to your dietary needs and preferences.

Basic smoothie recipe:

  • 1 cup (0.24 l) unsweetened almond milk or Greek yogurt
  • 1 cup (0.24 l) mixed berries or a banana
  • 1 handful of spinach or kale
  • 1 tablespoon chia seeds or flaxseeds
  • 1 scoop of protein powder (optional)
  • Ice cubes


  1. Combine all the ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a travel-friendly container and enjoy.

Calories per serving: Approximately 250 (depending on specific ingredients and portion sizes)

Smoothies are versatile and can be customized with various fruits, vegetables, and add-ins like nuts or seeds. They’re a great way to stay hydrated and provide your body with essential vitamins and minerals, supporting your weight loss efforts with GLP-1 medications.


Staying on track with your weight loss goals during the busy summer months is all about having the right snacks. These quick and healthy options are delicious and provide the nutrition you need to stay energized and satisfied.

By incorporating these snacks into your routine, you can complement the effects of weight loss medications like Semaglutide and Tirzepatide, making it easier to achieve and maintain your health goals. So, pack your cooler, hit the road, and enjoy a summer filled with tasty, nutritious snacks!

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