Here are 5 delicious snack ideas for busy healthcare workers

 

Being a shift worker can make snacks super hard to consume. But we need to focus on our health while looking after the health of others. Healthcare workers can give so much advice to their patients regarding proper nutrition, encourage them to not skip meals, ensure regular snacking, and drink 2-3L of water per day, but we never seem to do it ourselves (let alone go to the toilet during shift).

 

Here are some delicious, easy-to-prepare, and high-protein snack ideas you could start incorporating into your shifts.

 

Egg cups

These are so quick and easy to whip up, high in protein, and a healthy-style snack. You can make 12 at a time and can take as little as 20 minutes to prepare, cook and start eating these delicious egg cups.

What you’ll need:
Muffin tray (perfect for this recipe)

Oil spray to line the muffin tray (to prevent sticking)

Recipe ingredients:

Basic egg cups:

12x eggs (use the number of eggs depending on how many muffin spots you have on your tray)

Salt and pepper

Oil spray

Optional extras for premium egg cups

Ham/bacon

Spinach

Cheese

Method:

Spray the muffin tray with oil spray to help prevent sticking. If you don’t have an oil spray, add a few drops of oil into each muffin tin and use a paper kitchen towel to spread the oil.
**Pro tip**
Only fill each muffin tin to 3/4 of the way up to prevent overflow
Crack eggs into a bowl and mix well
Add an even amount of egg into each muffin tin

Optional: Add a layer of ham/bacon – this helps creates a little cup formation

Optional: Add spinach leaves (extra protein and iron)

Optional: Sprinkle cheese on top

Salt and pepper to taste

Pop into the oven at 180°C for 15-20 minutes or until golden
Let the egg cups cool for 10 minutes before removing them with a plastic knife or spatula

 

They are delicious hot or cold! Quick grab-and-go style snack while you’re busy.

 

Nutritional information per serve (2x egg cups per serve)

Basic egg cups 2x:

Protein 12.6g

Premium ham + cheese egg cups 2x:

Protein: 19.6g

Premium bacon + cheese egg cups 2x:

Protein: 17.6g

*All nutritional values calculated using my fitness pal for reference*

 

 

Tuna & avo on Ryvitas (2x per serve)

This is a really delicious combination, and best of all, it is high in protein, contains lots of good fats, and you don’t need a fridge to store it

Recipe ingredients:

Ryvita’s Original Rye Crispbread

1x Spring water tuna (can use flavoured tuna)

Avocado (medium)

 

Method:

Slice the avocado into thin bite-sized pieces
Lay the sliced avocado on to the Ryvita’s Original Rye Crispbread
Drain the water of the tuna (Skip if you’re using flavoured tuna, unless there’s excess liquid) and break the tuna up with a fork
Add the tuna on top of the avocado

Season with salt and pepper to taste

 

Nutritional information per serve (2x per serve)

Protein: 23.9g

*All nutritional values calculated using my fitness pal for reference*

 

 

Curried egg on thins

Simple, but so delicious, high protein, and very filling. You can have this as a sneaky snack or a lunch

Recipe ingredients:  

Eggs x 6

Whole egg mayo

Curried powder (optional)

Rice cakes

Method:

Boil eggs for 9 minutes

Peel and mash the eggs.
Add 60g of mayo and 10g of curry powder
Mix well
Add salt and pepper to taste

Scoop on to rice cakes (thins) for a tasty treat.

 

Nutritional information per serve (2x per serve)

Protein: 13.8

*All nutritional values calculated using my fitness pal for reference*

 

 

Overnight oats

Overnight oats are a healthy and simple breakfast that you can make ahead for busy mornings and customise with many add-ins and toppings! This can be as basic or as fancy as you like.

Recipe ingredients: 

Oats

Kefir milk

Optional extras:

Shredded coconut

Dried cranberries

Sliced almonds

Frozen raspberries

Method:

Add oats into your container and add kerfir milk
Mix well until there are no clumps
Leave this in the fridge for a minimum of 2 hours or overnight.
Add your favourite toppings to this and enjoy!

 

Nutritional information per serve for basic (rough estimate)

Protein: 11.6g

*All nutritional values calculated using my fitness pal for reference*

 

 

Smoothies

This is a great option for us busy workers. It’s a great way to get fruit and veggies into our day and great for on the go.

 

What you’ll need:

Blender

Ingredients:

Liquid base options:

Water

Coconut water

Milk

Soy milk

Almond milk

 

Fruit options (can have fresh or frozen)

Banana – you can freeze the banana and it makes the smoothie more “creamy”

Mango

Passion fruit

Mixed Berries

 

Vegetables:

Avocado – this mixes well with chocolate-based smoothies

carrots

Celery

 

Added extras:

Yoghurt

Kefir milk (added probiotics)

Greens powder

Meal replacement shake mix

 

Method:

Use your choice of liquid base, approx 250mls

Add your fruit/vegetable or added extras to the desired smoothie you want to create

Add ice

Pulse 3 times to break up the ingredients and then blend until smooth.

Enjoy this quick and easy, on the go, snack, or meal

 

 

You have to take care of yourself first before you can take care of others

 

“Take control of your body. It’s the only place you have to live in”