The month on CTV Morning Live, I shared one of my favourite daily rituals — after-school snack time. In our house, the window between school and dinner can feel like a marathon. Kids come home hungry, tired, and needing a boost before homework, sports, or play.
The good news? Snack time doesn’t need to be complicated. With one simple formula, you can fuel kids with balance, colour, and joy. Better yet, kids and learn and grow confidence in fueling themselves!
It all comes down to three words: Protein + Carb + Colour.
Why Protein + Carb + Colour Works
This little formula is the foundation for building snacks that nourish, satisfy, and energize:
- Protein helps with satiety, muscle repair, and steady energy.
- Carbohydrates refill energy stores, giving kids the quick fuel they need to play, study, and grow.
- Colour (fruits and veggies!) brings fibre, vitamins, minerals, and food joy.
If your snack checks all three boxes, you’ve hit the sweet spot for after-school fuel.
PowerFuel Pinwheels: My Go-To After school Wrap
Pinwheels are one of my favourite ways to make after-school snacking fun and practical. They’re easy to prep ahead, simple for little hands, and endlessly versatile.
No-Recipe Recipe with our friends at Alberta Chicken (#partner)
Chicken Power-Up Pinwheels
- Whole grain wrap (carb)
- Sliced or shredded cooked chicken breast (protein) or [deli chicken if that’s what you have on hand!]
- Hummus or cream cheese spread
- Bell pepper, cucumber, or spinach strips (colour)
Roll, slice, and serve — they’re quick to grab after school, pack beautifully into lunchboxes, and showcase the Protein + Carb + Colour formula in action.
Here’s the divided container I shared on CTV Morning Live — a perfect example of the formula in action.
Homework Fuel Plates
Fuel plates are another quick and visual way to build balanced snacks. They’re perfect for kids who love variety and for parents who want to use what’s already in the fridge.
- Apple + Cheese + Popcorn
Classic, crunchy, and kid-friendly. - Hummus + Baby Carrots + Pita Chips + Pumpkin Seeds
Interactive and plant-powered. - Greek Yogurt + Strawberries + Granola
Sweet, colourful, and protein-rich.
Snack Sips & Mini Meals
For active kids heading straight to practice, smoothies and parfaits can double as mini meals:
- Play Hard Smoothie: milk + banana + oats + cocoa
- Protein Cocoa Shake: ultra-filtered milk + cocoa + frozen cherries
- Mini Parfait Cups: Greek yogurt + frozen berries + pumpkin seeds
These options are balanced, portable, and make snack time feel like a treat.
After School Snacking Made Simple
The Protein + Carb + Colour formula works best when it’s easy to see and easy to follow. That’s why I love using divided containers — one section for protein, one for carbs, and one for colourful fruits or veggies.
Of course, kids will sometimes grab something different on the fly — and that’s perfectly okay. But when we plan ahead and have ingredients washed, chopped, and organized, snack time happens faster (and with a lot less stress). It’s a true win-win for kids and parents alike.
Snack Hacks for Busy Families
- Batch prep protein: Cook extra chicken breasts or thighs on the weekend to shred or cube for easy grab-and-go.
- Pre-cut colour: Keep fruit and veggie sticks washed and ready in clear containers at eye level in the fridge.
- Mix & match: Use platters, divided containers, or bento boxes to make snacks feel like a build-your-own adventure.
- Don’t forget dips: Hummus, yogurt-based ranch, or guacamole make healthy snacks fun.
- Think family-style: Put everything on a cutting board “platter” and let kids pick their favourites.
Free “Snack Builder” Guide + Grocery List
To make this even easier, I’ve created a Snack Builder Guide that mirrors the divided container approach. Stick it on the fridge, keep it on the counter, and let kids take the lead in building their own balanced after-school snacks.
Final Bite
After-school snacks don’t need to be fancy — just balanced, colourful, and planned with a little intention. With the Protein + Carb + Colour formula, you’ll set your kids up for success while making snack time smoother and more joyful.
And with chicken pinwheels, fuel plates, or snack sips in your back pocket, you’ll always have quick, nutritious options that kids love.
Here’s to fuelling kids’ bodies, brains, and joy — one snack at a time.
Joyfully,
Emily
Emily Mardell is a Registered Dietitian, busy mama of three and proud Alberta foodie. Emily is passionate about quality ingredients and creating delicious, nourishing recipes that bring families together. Emily offers consulting services via Food First Nutrition Consulting and fuels athletes in every sport with personalized nutrition plans and advice as the Lead Sports Dietitian at ZerOne Athleticare. Follow her on social media @GetJoyfull or GetJoyfull.com for nutrition advice and tips to grow food joy and fill up on family time.