Expert Opinion

3 Snack Pack Ideas for Before and After Sports

Many parents are in their Taxi-Parent stage, where they spend many afternoons and weekends driving their kids around to after-school sports. One thing I’ve noticed from my time in this stage is that the kids get hungry afterwards. To avoid meltdowns I’ve taken to having snack packs organised for them to snack on before and after their sporting commitments. 

The snack packs I pack are balanced with the 3 macronutrients – protein, complex carbohydrates and healthy fats. Including all three macronutrients helps your child to have balanced blood sugar levels, reducing insulin spikes and promoting sustained energy. Which we all know is very important when they are participating in high-energy activities. 

I’ll list below some of my favourite foods for each of the macronutrients to assist you in creating your own balanced “snack packs”. 

Protein

  • Fish – tuna or salmon.
  • Poultry – chicken & turkey.
  • Meats – sausages, lamb cutlets or meatballs. 
  • Legumes – hummus, crispy chickpeas or tinned beans.
  • Nuts & Seeds – chia pudding, nut butter or seed butter like tahini, almonds, pepitas, sunflower seeds or a trail mix. 
  • Eggs – whole-boiled eggs, savoury muffins or quiche. 
  • Cheese – cheese slices, Babybel cheese or cheese wedges.

Healthy Fats

  • Nuts & seeds
  • Avocado 
  • Tuna & Salmon 
  • Eggs

Complex Carbohydrates 

  • Cooked Brown rice
  • Cooked quinoa
  • Seeded crackers or wholegrain crackers
  • Wholemeal or wholegrain bread 
  • Wholemeal pasta 

Snack Pack 1:

Tuna wrap + carrot sticks + strawberries + popcorn

Tuna Wrap Recipe

Makes 1 wrap

Ingredients 

  • 1 95-gram tin tuna in springwater
  • 1 tablespoon mayonnaise
  • Salt & pepper to taste
  • ¼ cup ice burg lettuce, thinly sliced
  • 1 wholemeal wrap

Method

  1. Drain the tuna and add to a small bowl along with the mayonnaise. Mix well and then season with salt & pepper. 
  2. Add the tuna mixture to the wrap and then top with the lettuce. 
  3. Roll up firmly and then cut into smaller bite-sized pieces. Place straight into the lunchbox. 

Snack Pack 2:

Yoghurt parfait + cucumber sticks + grapes + cheese & crackers

Yoghurt Parfait Recipe

Makes 3 snack-sized parfaits 

Ingredients

  • ¾ cup favourite yoghurt
  • 6 tablespoons granola
  • 6 tablespoons favourite berries or fruit cut into cubes

Method

  1. Add half of the yoghurt to each snack container. 
  2. Add one tablespoon of granola to each container of yoghurt and then top with one tablespoon of your chosen fruit. 
  3. Add the remaining yoghurt to each container along with the remaining granola and berries. Place the lids onto the containers and place into the fridge for up to 3 days. 

Snack Pack 3: 

Chia pudding + hummus + capsicum sticks + crackers 

Chia Pudding Recipe

Makes 3 snack-sized puddings 

Ingredients 

  • ¼ cup chia seeds
  • 1 cup milk of choice
  • 2 tablespoons pure maple syrup
  • 1 teaspoon vanilla extract

Toppings 

  • Berries
  • Coconut flakes
  1. Add the milk, maple syrup and vanilla to a bowl. Whisk to combine. 
  2. Pour in the chia seeds while whisking and continue to whisk until the chia seeds begin to absorb the liquid. 
  3. Divide the chia pudding mixture between 3 small snack containers, place the lids on and put in the fridge for around an hour to set. Once set, top with blueberries and coconut flakes or any other toppings you prefer. 
  4. Store the chia puddings in the fridge for up to 3 days. 

About the author

Sarah Bell is a Nutritionist and healthy recipe developer. Being a mother of 3, Sarah is passionate about pediatric nutrition and turning fussy eaters into well-rounded eaters. She loves creating family-friendly recipes that are easy to make and taste delicious.
As a Nutritionist, Sarah knows the importance of gut health to our overall health and wellbeing. Because of this, she loves creating recipes using wholefood ingredients that promote good gut health and that are free from refined sugars.