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Snacks for Busy Dancers

Updated: Jan 19, 2022

As dancers, we are balancing hectic schedules. From work, school, family, friends, and the demands of class/rehearsals/performances... It leaves little time for us to prepare meals.


Fueling your body is essential for:

  • Adequate energy

  • Preventing injuries

  • Boosting performance

  • Improving memory for choreography

  • Positive body image

  • Mood



Above are some nutrient dense foods you can bring on-the-go.

These foods are sure to bring you the energy you need to complete your classes.


  1. NUT BUTTER: Here are links to on-the-go options of peanut butter, sunflower butter, & almond butter. Grab one of these along with a banana, apple or some celery sticks to add a delicious crunch & even more nutrition! Throw them in your dance bag for a quick & energy inducing snack!

  2. SMOOTHIES: This is an easy way pack in the vitamins, minerals, & proteins. Use a whey or pea protein powder mix. I like Orgain Organic Protein Powder best. Try adding some peppermint extract to a chocolate smoothie to taste like a peppermint mocha! There are endless options to keep you fueled & your taste buds wanting more.

  3. OVERNIGHT OATS: Oats are great for many reasons. A few benefits include lowering blood sugar, promoting healthy bacteria in your gut, & antioxidents. How to make: Add oats, milk, your favorite fruits. Place in the refridgerator overnight. I also like adding nut butters, dried fruit, honey, cinnamon, and/or slivered almonds/walnuts on top. (Peanut Butter Overnight Oats Recipe)

  4. QUINOA BOWL: This is an excellent way to get pack in the protein, fats, veggies, & carbs to have sustainable energy for class or performances. Add cooked quinoa, your favorite beans, veggies, avocado, & favorite herbs. Separate in single serving containers and you are set for the week! (How to make quinoa bowls)

  5. SOUP: Some of my favorite soups: Chicken & rice, pumpkin soup topped with pumpkin seeds, quinoa & vegetable soup, beef stew, sweet potato chili, chicken tortilla. Prepare a big batch in a crock pot. Divide into single servings. Refrigerate or freeze the Tupperware into single servings for the week. (My favorite chicken & rice soup recipe)

  6. PROTEIN BAR: This is the most convenient option if you don't have access to a kitchen or are in a hurry. I keep a Perfect Bar in my purse and GoMacro or Aloha Protein bar in my dance bag. If I find myself out & about on a particularly busy day, I grab for one of these bars to prevent fatigue.


Don't have enough time to prepare?


Use Revive Superfoods meal service! They use REAL ingredients. Revive Superfoods are frozen & delivered straight to your door. Choose from dozens of ready-to-eat quinoa bowls, soups, overnight oats, smoothies, & desserts. This makes fueling & meal planning a breeze.



I have personally been using Revive Superfoods for over 1 year. Thanks to Revive I have not planned a breakfast or lunch in MONTHS. I trust the ingredients they use. This service takes meal planning, grocery shopping, AND meal prep off the table for me. Now I have more time to spend doing the things I need to do & I have much more energy!


(This is NOT sponsored. I just truly love them!)



Happy Dancing,


Natasha Jade




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