Think of snacks as mini-meals.
Focus on whole foods from the five main food groups to satisfy hunger and give your body the extra energy it needs to perform.

POWER YOUR PERFORMANCE — WITH PRO + PRO
That means “protein + produce”. Get enough of each, and you’ll be sure to be on your game.
When energy is in high demand during intense training or after a competition, power up with added carbohydrates.
Here are a few suggestions on how to get what you need:
Protein + Produce Combos | + Carbohydrates for Extra Energy |
---|---|
Grape + cheese kabobs | Add pretzels on the side |
Carrots or snap peas + hummus | Serve with whole grain pita chips |
Tuna on cucumber slices | Stack on whole grain crackers |
Banana + nut butter | Put on whole grain bread for a sandwich |
Trail Mix | Add your favorite whole grain cereal to the mix |
Fruit + yogurt | Sprinkle granola on top |
Boiled egg on a small salad | Throw the salad in a whole grain wrap |
Oranges + handful of almonds | Add popcorn |
Small cup of soup or chili | Serve with crackers or over small baked potato |
Try This Snack: Pizza Cups

These two-bite wonders provide protein, produce and carbs for a winning combo!
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Ingredients
- 1 package of tortillas
- 1/3 cup pizza sauce
- ½ cup chopped spinach
- ½ cup chopped bell pepper
- 1–1 ½ cups shredded mozzarella
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Directions
- Preheat oven to 400 °. Spray a muffin pan with cooking spray and set aside.
- Using a cup or circular cookie cutter, cut out 12 circles from the tortillas making sure the circles are big enough to go a little up the edge of each muffin cup.
- Add 1 tablespoon of pizza sauce to each tortilla crust, then evenly distribute the cheese and toppings of choice.
- Bake for 10–12 minutes.
- Remove from oven and garnish with Italian seasoning (optional).
- Enjoy!
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