Let’s be honest, life as a musician can be pretty challenging and full of uncertainty. Not only when it comes to succeeding with your art but often also when it comes to your next meal. You might find yourself locked up in the studio, performing at odd hours or touring with unpredictable schedules time and time again. If skipping meals and getting quick snacks instead is something you do all the time, you might as well reach for a healthier and more nutritious quick fix while you’re at it. To help you make better choices, especially now when we’re forced to stay at home all day, we’ve rounded up 9 nutritious and non-perishable snacks that don’t need to be refrigerated and can be enjoyed on the go!

Good nutrition is one of the foundations of a healthy body and brain. So not having time to eat healthily is not a good excuse to stuff your body with unhealthy junk all the time. We know how easy and tempting it is to order pizza and burgers with an extra side of fries whenever the hunger kicks in. How and what you eat can positively or negatively impact your productivity and creativity, and hunger can lead to poor decisions. So why not quiet your roaring stomach with a nutritious snack first, and win some time and energy to plan for a proper meal later?

To be clear, snacks are just an add-on and not a replacement for a healthy meal. However, they can be a great tool to help you power through the grind, boost your energy and keep your hunger in check between proper meals. Whether you’re scarfing down something between two gigs or grabbing a quick snack between your day job and a long jamming session, these super simple snacks have enough nutrition to keep you going until your next meal. It’s time to say goodbye to candy and potato chips, and say hello to nature’s nutritious nibbles!

Pro tip! Plan ahead and pack up your snacks in a portable small box or container. This way you will be prepared when the hunger demons show up. You will also avoid making a desperate trip to the convenience store and ending up making rather bad decisions at the vending machine.

1. Nuts

Nuts are one of the healthiest snacks options out there, given you are not allergic to them. They are packed with healthy fats and proteins, and they are a great source of vitamins and minerals. Studies have shown that nuts offer various health benefits, such as lowering the risk for heart diseases, lowering cholesterol, high blood pressure and inflammation in your body. Try to get them raw and as natural as possible instead of roasted and flavored. Pick your favorites and go nuts! 

• Almonds: loaded with antioxidants, high in magnesium, calcium, copper, vitamins E and B2, fiber, protein, and healthy fats.
• Cashews: good source of protein, rich in iron, magnesium, potassium, copper, zinc, selenium, folic acid, vitamins E, K and B6.
• Pistachios: fiber powerhouses and super rich in vitamin B6, phosphorous, copper, manganese, potassium and unsaturated fatty acids.
• Walnuts: dense in nutrients, full of omega 3 fats and antioxidants, copper, magnesium, iron, vitamin B6 and manganese.
• Hazelnuts: full of antioxidants, a great source of fiber and protein, high in magnesium, copper and vitamins B and E.
• Peanuts: high in fat, a great source of protein, contain folates that are essential for brain development.
• Pecans, macadamia and brazil nuts are also great.

2. Seeds

Don’t underestimate the size of these goodies. Seeds offer plenty of nutrients such as healthy unsaturated fats, protein, fiber, antioxidants, vitamins, and minerals. If you integrate them as part of a healthy diet, they can help reduce cholesterol, blood pressure and blood sugar. While ideally, you would add them to a yogurt bowl, soup or salad to give them a nutritious punch, nothing should stop you from snacking on these crunchy treats.

• Sunflower seeds: rich in vitamin E and copper, contain tryptophan, an essential amino acid that helps produce serotonin, which contributes to feeling happy.
• Pumpkin seeds: contain magnesium, zinc and tons of healthy fats, packed with antioxidants, fibers, potassium and vitamin B2.
• Pomegranate seeds: rich in antioxidants, high in vitamin C, potassium and fiber.
• Pine nuts: the nuts that are actually seeds! They contain amino acids, vitamins A and E, copper, iron and linoleic acid, a fatty acid that acts as a natural appetite suppressant.
• If you do have a soup or salad at hand, try chia, sesame, hemp or flaxseeds too!

3. Fruits

Fruits are nature’s very own candy. And consuming this kind of candy on a regular basis can provide you with some amazing health benefits. They have exceptional nutritional values,  reduce the risk of disease, enhance cognition, and help you stay healthy overall. And they come in so many different shapes, sizes and flavors, there’s something for everyone. Dried fruits are also super nutritious, so don’t be shy to stack up for the ultimate healthy on-the-go snacking. The good news is that they even fit into your pocket! Here are some fresh fruits that are easy to store, carry around and consume as snacks.

• Apples: high amount of vitamins C and K, fiber, potassium, high in polyphenols, which function as antioxidants. Great for the brain and heart.
• Bananas: they are technically berries but oh well… they are packed with vitamins and minerals! Great source of antioxidants, potassium, fiber, vitamins C and B6.
• Oranges: one piece contains more than 100% of the recommended daily amount of vitamin C. Plus potassium, vitamin B, protein, fiber and calcium.
• Grapes: both red and purple grapes are high in antioxidants. They are a great source of fiber, potassium, vitamins C and K. Boosts your brain and memory.
• Olives: yes, they are technically fruits! Great source of antioxidants and anti-inflammatory nutrients, calcium, vitamin E, iron and copper.
• Mangos: full of nutrients but low in calories, high in antioxidants, vitamins C and A. Help your digestion and immune system.
• A bit messier to eat but also try pomegranate, peach, pineapple, avocado, and watermelon.

4. Berries

The smaller siblings of fruits are not to be overlooked, they are mini but mighty snacks. If anything deserves to be called a superfood, it’s the berries! Berries are definitely not the magic cure to all your problems. But they are loaded with essential nutrients and antioxidants that can help fight deficiencies that might be making you feel like you’re not on top of your game. These powerful nutritional punches are compact enough to carry them around and get a handful when you need an extra boost. 

• Blueberries: the best of the best, full of antioxidants! Contain lots of fiber, potassium and vitamins C and K, and anthocyanins that protect your body inside and out.
• Strawberries: rich in antioxidants, polyphenols, vitamins C and B9, calcium, potassium, and manganese, improves heart health and cholesterol.
• Blackberries: loaded with antioxidants, high in vitamin C, calcium and potassium.
• Currants: red or black, these small treats are high in calcium, vitamins C and B, essential minerals, phytonutrients, and antioxidants, potassium and fiber.
• Raspberries: low in calories and carbs, packed with vitamins C and K, calcium, copper, magnesium, and manganese.
• Also try some cranberries, goji berries, açaí berries, cloudberries.

5. Veggies

You might think we’re out of our minds if we think that carrots and celery will ever replace those crunchy tasty chips and cookies. But we’ll take the risk and recommend some nutrition-packed veggies for you to snack on anyway. They will satisfy your cravings and provide you with essential nutrients, vitamins, minerals and much more. Storing and preparing raw vegetable snacks is pretty easy. Just cut them into sticks or munch on them as they are. Simple and portable fuel source!

• Carrots: a real satisfying crunch, a great source of vitamins A and K1, beta carotene, fiber, potassium, minerals, and antioxidant nutrients.
• Celery: full of vitamin A, C, and K, potassium and folate. A great source of phenolic phytonutrients that have antioxidant and anti-inflammatory properties.
• Red bell pepper: excellent source of vitamins A, B6 and C, potassium, folic acid, fiber, and beta carotene.
• Cucumber: high water content, so it keeps you hydrated, a good source of vitamins C and K, fiber, protein, magnesium, potassium, and manganese.
• Cherry tomatoes: anti-carcinogenic, packed with vitamin C, rich in fiber and antioxidants, such as lycopene, that protects against cell damage.
• Sugar snap peas: high fiber content that helps your digestive system, packed with vitamin C. Good for the heart and boost the immune system.

6. Nut butters

If you need a healthy dip for your veggies or just want to grab a spoonful of something creamy and sweet, nut butters are a great choice. They provide a nice balance of protein, fiber, and healthy fats, and are packed with vitamins and minerals, too. Fortunately, the nut butter market has exploded recently, so you have a generous spectrum of delicious spreads to choose from. Peanut, almond, cashew, hazelnut, walnut, pistachio… pick your favorite! Make sure you check the label before buying anything in the store. Stay away from added sugar and processed ingredients and try to keep it as natural and organic as possible. This snack shouldn’t contain anything else besides the main star: nuts!

7. Jerky

Jerky (or biltong) to the rescue when you need a hunger-satisfying, protein-packed snack! Luckily, jerky is no longer synonymous with beef, so there’s a whole fascinating universe to discover when it comes to the different types and flavors. You can play it safe with beef, salmon, venison, chicken, turkey… or go crazy and snack on some alligator jerky?! If all this makes you uneasy in your tummy, vegan options are also available. Preserving meat by adding salt to it is nothing groundbreaking, however, these savory, salty snacks have been enjoying a newfound renaissance lately. Again, check the labels and steer clear of MSG, too much added sugar, sodium, nitrates, and artificial preservatives. 

8. Dark chocolate

It might seem a bit indulgent to list chocolate on this list, especially if you ask your parents, but times are a-changin’. If you ask any healthy eater about their favorite snacks, dark chocolate will definitely be on their list. It’s a wonderful source of antioxidants. It’s rich in healthy fats, magnesium, iron and the caffeine from the cocoa solids enhances blood flow to the brain and boosts cognitive functions. To sum it up, it’s proper brain fuel. Again, look out for the ingredients. Aim for high cocoa and low sugar content, few additives, no added flavor or preservatives. Choose a chocolate bar with at least 70 perfect cacao or higher. If you’ve been dreaming about eating chocolate every day, your time has finally come! 

9. Granola bars

Granola bars can be a super convenient and nutritious snack between proper meals. Since they come in so many versatile flavors, it’s hard to get bored of them! They are a good source of protein, fiber, and healthy fats – if you aim for the right kind. There’s been some controversy about granola bars not being the healthiest treats out there. But if you watch out for the ingredients, you’ll be fine. Always check the label and stay away from added sugar, artificial sweeteners, artificial flavors, and preservatives. Focus on whole-food-based bars with primary ingredients such as oats, nuts, berries, and fruits. If you discover a trustworthy brand, pack your pockets and plan for a rainy day.