Blueberry Oat Bars

A simple, naturally sweet snack made with bananas, oats, oat milk, and blueberries. These bars provide carbohydrates and fibre, making them a convenient option for breakfast, a pre-training snack, or an energy boost throughout the day. They’re also easy to prepare ahead of time for busy weeks.

Prep time: 10 minutes
Cook time: 25 minutes
Servings: 6 bars

Ingredients

1½ ripe bananas
3 cups rolled oats
1½ cups oat milk
½ cup blueberries
A splash of water, as needed

Directions

Preheat the oven to 350°F (180°C).
Mash the bananas in a large bowl until smooth.
Add the oats and oat milk. Stir until well combined and a sticky mixture forms. Add a small amount of extra milk or oats if needed to reach a thick, pressable consistency.
Line a small baking dish with parchment paper or lightly grease it.
Press approximately half of the oat mixture evenly into the bottom of the dish.
Add the blueberries and a splash of water to a small saucepan over low heat.
Cook the blueberries for about 5 minutes, stirring occasionally and gently mashing them with a fork to release their juices. Add a little more water if needed.
Spread the cooked blueberries evenly over the oat base.
Cover with the remaining oat mixture and gently press down to create an even top layer.
Bake for approximately 25 minutes, or until the oats are set and lightly golden on top.
Remove from the oven and allow to cool completely before cutting into 6 bars.
Store in an airtight container in the refrigerator.

Try Different Flavour Combinations

Peanut Butter Banana: Add 2–3 tbsp natural peanut butter to the oat mixture.
Apple Cinnamon: Replace the blueberries with finely diced apple and add 1 tsp cinnamon.
Strawberry Banana: Replace the blueberries with chopped strawberries.
Chocolate Banana: Add 1–2 tbsp unsweetened cocoa powder and a few dark chocolate chips.
Berry: Use a combination of blueberries, raspberries, and strawberries.

You can use fresh or frozen blueberries. If using frozen berries, you may need to cook them for an extra minute or two to soften.

Athlete Tip

A convenient source of carbohydrates: These oat bars are a simple way to add carbohydrates to your day. Carbohydrates are an important fuel source for training and can help replenish glycogen stores after exercise.

For a pre-training snack, pair a bar with a source of protein such as Greek yogurt, cottage cheese, or a glass of milk. For higher energy needs, have two bars or add nut butter, yogurt, or a piece of fruit.

For post-training recovery, pair the bars with a protein-rich food such as Greek yogurt, milk, cottage cheese, or a protein shake to provide both carbohydrates and protein.

Meal prep: Make a batch at the beginning of the week and store the bars in an airtight container in the refrigerator for up to 4–5 days. They can also be individually wrapped for an easy grab-and-go snack.

Nutrition

Approximate; based on 1 of 6 bars. Nutrition will vary depending on the type of oat milk and the size of the bananas used.

Calories: ~180 kcal
Carbohydrates: ~32 g
Protein: ~5 g
Fat: ~3 g
Fiber: ~4 g

Suggested serving: 1 bar. For a more substantial breakfast or recovery snack, pair with a protein-rich food such as Greek yogurt, milk, cottage cheese, or a protein shake.

Peanut Butter Oat Cups

A delicious, protein-rich snack made with bananas, oats, peanut butter, protein powder, and dark chocolate. These easy-to-make oat cups are a great option for busy mornings, a pre-training snack, or a convenient post-training energy boost.

Prep time: 10 minutes
Cook time: 15 minutes
Chill time: 20 minutes
Servings: 12 cups

Ingredients

2 ripe bananas
120 g (1½ cups) rolled oats
40 g (⅓ cup) protein powder
60 g (¼ cup) peanut butter
60 g (2 oz) dark chocolate
Sea salt flakes, for topping

Directions

Preheat the oven to 350°F (180°C).
Mash the bananas in a large bowl until smooth.
Add the oats and protein powder. Mix until well combined and a thick mixture forms.
Divide the oat mixture evenly among 12 muffin cups or silicone muffin molds.
Press the mixture firmly into the bottom of each cup using the back of a spoon.
Bake for approximately 15 minutes, or until the oat bases are set and lightly golden.
Remove from the oven and allow the oat bases to cool completely.
Melt the peanut butter gently in a small saucepan or microwave until smooth.
Spoon or spread the melted peanut butter evenly over each cooled oat base.
Place the muffin molds in the freezer for approximately 15 minutes, or until the peanut butter layer has set.
Melt the dark chocolate gently until smooth.
Spoon the melted chocolate over each cup, spreading it evenly to cover the peanut butter layer.
Sprinkle lightly with sea salt flakes, if desired.
Return the cups to the freezer for approximately 5 minutes, or until the chocolate has set.
Remove from the molds and enjoy.

Try Different Flavour Combinations

Chocolate Peanut Butter: Use dark chocolate with a little extra peanut butter for a richer flavour.
Almond Butter: Substitute almond butter for peanut butter.
Berry: Add a small amount of freeze-dried berries to the chocolate topping.
Coconut: Sprinkle unsweetened shredded coconut over the chocolate before it sets.
Crunchy: Add finely chopped peanuts or almonds to the chocolate topping.

You can use your favourite protein powder. If the protein powder is flavoured or sweetened, you may find that you need less or no additional sweetener.

Athlete Tip

A convenient snack for active days: These oat cups provide a combination of carbohydrates from oats and bananas, protein from the protein powder and peanut butter, and energy-rich fats from peanut butter and dark chocolate.

For a pre-training snack, 1 cup can provide a convenient source of carbohydrates and energy. If you have more time before training or have higher energy needs, pair it with fruit or yogurt.

For post-training recovery, pair 1–2 cups with a protein-rich food such as Greek yogurt, milk, cottage cheese, or a protein shake to increase the overall protein content of your snack.

Meal prep: Make a batch ahead of time and store the cups in an airtight container in the refrigerator for up to 1 week. They can also be stored in the freezer for longer-term storage.

Nutrition

Approximate; based on 1 cup and using the nutrition information provided in the original recipe. Nutrition will vary depending on the protein powder, peanut butter, and dark chocolate used.

Calories: ~125 kcal
Carbohydrates: ~15 g
Protein: ~5.5 g
Fat: ~5.5 g
Fiber: ~2 g

Suggested serving: 1–2 cups. For a more substantial snack or post-training meal, pair with a protein-rich food and/or fruit.

No-Bake Energy Bites

A quick, no-bake snack made with oats, peanut butter, flaxseed, coconut, and chocolate chips. These energy bites provide carbohydrates, protein, fibre, and healthy fats, making them a convenient option for breakfast, snacks, or fueling busy training days.

Prep time: 20 minutes
Chill time: 1-2 hours
Servings: 20-25 energy bites

Ingredients

1 cup old-fashioned rolled oats
⅔ cup toasted shredded coconut, sweetened or unsweetened
½ cup creamy peanut butter
½ cup ground flaxseed
½ cup semisweet or dark chocolate chips
⅓ cup honey
1 tbsp chia seeds, optional
1 tsp vanilla extract

Directions

Add the oats, shredded coconut, peanut butter, ground flaxseed, chocolate chips, honey, chia seeds, and vanilla extract to a large mixing bowl.
Stir thoroughly until all ingredients are well combined and a sticky mixture forms.
Cover the bowl and refrigerate for 1-2 hours, or until the mixture is chilled and easier to handle.
Using your hands or a small cookie scoop, roll the mixture into approximately 1-inch balls.
Place the energy bites in an airtight container and refrigerate until ready to eat.

If you are short on time, spread the mixture onto a small baking sheet and place it in the freezer for 20-30 minutes instead of refrigerating for 1-2 hours.

Try Different Flavour Combinations

Chocolate Peanut Butter: Add extra dark chocolate chips or a small amount of cocoa powder.
Cranberry Almond: Substitute almond butter for peanut butter and add dried cranberries.
Banana: Add 1-2 tbsp mashed banana and a pinch of cinnamon. You may need to add a little more oats if the mixture becomes too soft.
Coconut Chocolate: Use unsweetened coconut and add extra dark chocolate chips.
Peanut Butter & Jam: Add a small amount of dried berries or freeze-dried strawberries.

If the mixture feels too dry, add a little more peanut butter or honey. If it feels too sticky, add a few extra oats.

Athlete Tip

A convenient source of energy: These bites combine carbohydrates from oats and honey with fats from peanut butter, flaxseed, and coconut. They can be especially useful when you need a quick, portable snack between meals or around training.

For a pre-training snack, try 1-2 bites with a piece of fruit if you need additional carbohydrates. Because they contain fat and fibre, larger portions may be more suitable farther away from training rather than immediately before intense exercise.

For post-training recovery, pair the energy bites with a protein-rich food such as Greek yogurt, milk, cottage cheese, or a protein shake. This will provide additional protein to support muscle repair and recovery.

Meal prep: Make a batch ahead of time and keep them in an airtight container in the refrigerator for up to 1 week. You can also freeze them for up to 3 months.

Nutrition

Approximate; based on 1 of 22 energy bites. Nutrition will vary depending on the specific brands used, the type of coconut, and the final number of bites.

Calories: ~110 kcal
Carbohydrates: ~11 g
Protein: ~3 g
Fat: ~7 g
Fiber: ~2 g

Suggested serving: 1-2 energy bites. For a more substantial snack, pair with fruit and a protein-rich food such as Greek yogurt or milk.

DIY Athlete Snack Box

A simple, customizable snack box that combines carbohydrates, protein, healthy fats, and fruit or vegetables. Build your own snack box with foods you enjoy and keep it ready for school, travel, tournaments, or busy training days.

Prep time: 10 minutes
Cook time: None
Servings: 1 snack box

Ingredients

Choose 1-2 foods from each category:

Carbohydrates

Whole-grain crackers
Pretzels
Granola or granola bars
Mini pita or whole-grain bread
Rice cakes
Dried fruit
Fresh fruit, such as grapes, berries, apples, or bananas

Protein

Greek yogurt
Cheese cubes or cheese strings
Hard-boiled eggs
Turkey or chicken slices
Cottage cheese
Roasted chickpeas
Hummus

Healthy fats

Peanut or almond butter
Nuts or seeds
Trail mix
Avocado
Hummus

Fruit & vegetables

Baby carrots
Cucumber slices
Bell pepper strips
Cherry tomatoes
Berries
Grapes
Apple or orange slices

Optional extras

Dark chocolate
Homemade energy bites
Peanut Butter Oat Cups
Blueberry Oat Bars
Popcorn
A small treat you enjoy

Directions

Choose a container with several compartments or use a lunch container with small reusable containers.
Add 1-2 carbohydrate-rich foods to provide energy for training and daily activities.
Add 1-2 protein-rich foods to support muscle repair and recovery.
Add a small portion of healthy fats for additional energy and variety.
Add at least one fruit or vegetable for fibre, vitamins, and minerals.
Add an optional treat or favourite snack to make the box enjoyable and satisfying.
Pack an ice pack if including foods that need to stay refrigerated.
Keep the snack box chilled until ready to eat.

Build Your Snack Box

For a regular school-day snack:

Whole-grain crackers
Cheese string
Grapes
Baby carrots
Small handful of trail mix

Before training:

Pretzels
Banana
Applesauce pouch
Granola bar

Choose foods that are mostly carbohydrate-based and relatively easy to digest. If you have a sensitive stomach before training, keep higher-fat and very high-fibre foods smaller.

After training:

Greek yogurt
Granola
Berries
Banana
Peanut butter

Aim to include both carbohydrates and protein to support recovery.

For a tournament or long training day:

Pretzels
Granola bar
Banana
Turkey slices
Cheese
Trail mix
Dried fruit

Easy Swaps

Crackers: pretzels, pita, rice cakes, popcorn, or granola
Greek yogurt: cottage cheese, cheese, or a protein-rich yogurt
Peanut butter: almond butter, sunflower seed butter, or tahini
Fresh fruit: dried fruit or an applesauce pouch
Fresh vegetables: baby carrots, snap peas, or mini peppers
Trail mix: nuts + dried fruit + cereal
Hummus: guacamole or another bean-based dip

There is no single “perfect” snack box. Mix and match foods based on your hunger, training schedule, preferences, allergies, and what you have available.

Athlete Tip

Think: Fuel + Protein + Colour

A balanced snack box doesn't need to be complicated. Start with a carbohydrate-rich food for fuel, add protein for muscle repair and recovery, and include fruit or vegetables for additional nutrients.

Your snack needs may change depending on when you're eating it:

Before training: Prioritize easy-to-digest carbohydrates and keep portions of high-fat or very high-fibre foods smaller.
After training: Include carbohydrates + protein to support recovery.
Between meals: Combine carbohydrates, protein, and/or healthy fats to help keep you satisfied.
Long tournament days: Pack several carbohydrate-rich options so you can refuel between games.

Meal prep: Prepare several snack boxes at once, but keep foods that need refrigeration chilled. Pack crackers, pretzels, granola bars, dried fruit, and other shelf-stable foods separately so they stay crunchy.

Cottage Cheese Bowl with Fruit

A quick, high-protein breakfast or snack made with creamy cottage cheese, fresh fruit, and a touch of honey. Add granola, seeds, or other toppings to customize it and make it more filling. It’s an easy option for busy mornings, snacks, or post-training recovery.

Prep time: 5 minutes
Cook time: None
Servings: 1 bowl

Ingredients

8 oz (225 g) cottage cheese
1 cup fresh fruit, such as berries, peaches, cherries, mango, or kiwi
1-2 tsp honey
1 tbsp chia seeds, flaxseed, pumpkin seeds, or granola, optional

Directions

Add the cottage cheese and honey to a food processor or small blender.
Blend until smooth and creamy, scraping down the sides as needed.
Transfer the whipped cottage cheese to a bowl.
Top with fresh fruit.
Add granola, chia seeds, flaxseed, pumpkin seeds, or other toppings as desired.
Serve immediately.

For a smoothie-bowl-style texture, use frozen fruit and blend it together with the cottage cheese.

Try Different Flavour Combinations

Berry: Top with strawberries, blueberries, raspberries, and a sprinkle of granola.
Peach & Cinnamon: Add sliced peaches, cinnamon, and pumpkin seeds.
Mango Kiwi: Combine diced mango and kiwi with coconut flakes.
Cherry Chocolate: Add cherries, dark chocolate chips, and chia seeds.
Strawberry Banana: Add sliced strawberries and banana with a drizzle of peanut butter.

You can use whatever fruit is in season or available at home. Frozen fruit is also a budget-friendly option.

Athlete Tip

A protein-rich option: Cottage cheese provides a convenient source of protein, while fruit and optional granola provide carbohydrates to help fuel training and replenish energy stores.

For a pre-training snack, add a carbohydrate-rich topping such as granola, banana, honey, or additional fruit. If eating shortly before training, choose toppings that you digest comfortably.

For post-training recovery, pair the cottage cheese and fruit with a larger serving of carbohydrates, such as granola, oats, cereal, toast, or another carbohydrate-rich food.

Make it more filling: Add chia seeds, flaxseed, nuts, or nut butter for additional healthy fats and energy.

Nutrition

Approximate; based on 1 serving with 8 oz cottage cheese, 1 cup fruit, and 1 tsp honey. Nutrition will vary depending on the type of cottage cheese, fruit, and toppings used.

Calories: ~301 kcal
Carbohydrates: ~27 g
Protein: ~26 g
Fat: ~11 g
Fiber: ~4 g

Suggested serving: 1 bowl. For a higher-energy breakfast or post-training meal, add granola, oats, toast, or another carbohydrate-rich food.

Recovery Trail Mix

A simple, portable snack that combines carbohydrates, protein, and healthy fats to help replenish energy after training. Make a batch ahead of time and portion it into individual containers for an easy post-training snack, tournament fuel, or school-day option.

Prep time: 5 minutes
Cook time: None
Servings: 6 portions

Ingredients

1 cup whole-grain cereal, such as Cheerios or Shreddies
½ cup pretzels
½ cup roasted almonds or peanuts
½ cup dried cranberries or raisins
½ cup pumpkin seeds
¼ cup dark chocolate chips
½ cup roasted chickpeas, optional

Directions

Add all ingredients to a large bowl.
Gently toss until evenly combined.
Divide the trail mix into 6 individual portions.
Store in airtight containers or reusable snack bags.
Keep in a cool, dry place and grab a portion when you need a convenient snack.

Try Different Flavour Combinations

Chocolate Peanut Butter: Use peanuts, peanut butter-flavoured cereal, raisins, and dark chocolate chips.
Cranberry Almond: Combine almonds, dried cranberries, pumpkin seeds, and whole-grain cereal.
Tropical: Add dried mango, coconut flakes, cashews, and banana chips.
Apple Cinnamon: Add dried apple, walnuts, pumpkin seeds, cinnamon cereal, and raisins.
Chocolate Cherry: Combine dried cherries, almonds, pumpkin seeds, dark chocolate chips, and whole-grain cereal.

Use whatever nuts, seeds, dried fruit, and cereal you have available. If nut allergies are a concern, use sunflower seeds or pumpkin seeds instead.

Athlete Tip

Build your trail mix for recovery: Carbohydrates help replenish glycogen stores after training, while protein supports muscle repair and recovery. Nuts and seeds provide healthy fats and additional energy.

For a quick post-training snack, pair one serving of trail mix with a protein-rich food such as Greek yogurt, cottage cheese, milk, or a protein shake.

For higher energy needs, increase the portion or add more carbohydrate-rich ingredients such as pretzels, cereal, dried fruit, or granola.

For pre-training, choose a smaller portion and focus on lower-fat ingredients if you are eating close to exercise.

Meal prep: Make a large batch at the beginning of the week and portion it into individual bags or containers. Keep a serving in your gym bag or backpack for a convenient snack.

Nutrition

Approximate; based on 1 of 6 portions. Nutrition will vary depending on the specific cereal, nuts, seeds, dried fruit, and chocolate used.

Calories: ~300 kcal
Carbohydrates: ~35 g
Protein: ~9 g
Fat: ~15 g
Fiber: ~5 g

Suggested serving: 1 portion. For a more complete recovery snack, pair with a protein-rich food such as Greek yogurt, cottage cheese, milk, or a protein shake.