Without a snack, it can be difficult to transition from breakfast to lunch and from lunch to dinner. Reaching for something unhealthy or insufficiently filling is simply too easy, especially when you're trapped at work.
Other than convenience, what advantage does that have?
You might make an effort to refrain from snacking altogether, but planning a homemade, healthier option is important for your metabolism (and your mental health).
There are several snacks available for you, whether you prefer salty, sweet, crunchy, or cold, whether you work from home, the office, or somewhere else.
Snacking is the practice of eating small meals between your main meals throughout the day. Smaller portions of food are regularly served as snacks in between meals.
Increasing your meal frequency through snacking may aid in appetite control and blood sugar regulation, even if the evidence on whether snacking aids in weight loss is ambiguous.
Additionally, snacking may help you increase your consumption of nutrient-rich meals like fruits and vegetables as the majority of individuals don't eat enough produce.
To feel filled for longer and make better choices at your next meal, choose snacks that are strong in protein, fiber, and healthy fats.
If you prepare your snacks in advance and focus on nutrient-rich foods, they can aid in your weight management efforts by reducing hunger and keeping you full between meals.
No one snack can make you lose weight, but when included in a regular healthy eating regimen, these snacks may help.
Apple Slices with Peanut Butter
Apples and peanut butter complement each other like peanut butter and jelly in terms of nutrients and flavor.
On the one hand, apples are a fruit that is high in fiber. On the other hand, peanuts provide fiber, plant-based protein, and good fats, which are all necessary components of a fulfilling snack.
Combine apples with peanut butter for a crunchy and satisfying snack. Consider adding a dash of cinnamon for an extra flavor boost.
Remember that many store-bought peanut butter brands contain added sugars and oils. Pick a product with only salt and peanuts listed as ingredients.
Cottage Cheese and Fruit
24 grams of satiating protein can be found in one cup of cottage cheese.
Fruit and cottage cheese combine to create a sweet, creamy, and filling snack because the protein and fat in the cottage cheese balance the fiber in the fruit.
Cheese tastes excellent when coupled with tropical fruits like pineapple, papaya, or watermelon.
Healthline suggests cottage cheese as an all-around nutritious snack that is a respectable source of calcium and protein. In addition to giving your body, the B vitamins and other elements it needs, cottage cheese's high protein content and thick consistency can help you feel satisfied. Cottage cheese is also a low-calorie snack that fits into almost any diet.
Plain cottage cheese is the best because it doesn't have any flavor. It goes nicely with a variety of other ingredients, including fresh herbs, vegetables, and fruit like bananas and pineapple (we love combining some dill and cucumber or tomato and basil). If you don't have any fresh food on hand, don't become upset.
For a great, easy snack, think about including some applesauce and a splash of cinnamon.
Celery Sticks with Cream Cheese
You can feel content after eating the common low-carb snack of celery sticks and cream cheese.
This creamy-tasting cheese and celery mixture can be used to make a fiber-rich snack. Try mixing celery sticks with peanut or almond butter to make a new crunchy and creamy combo.
Five tiny celery sticks and around 1 ounce (30 grams) of cream cheese provide about 100 calories.
Watermelon
Watermelon is a well-liked summertime treat for cooling off for a reason. According to HealthyWomen, it has few calories and contains a lot of water (up to 92%) to keep you hydrated. This explains why it tastes so good on particularly hot and muggy days. And it's not just to demonstrate that it's a pretty shade of pink. Color is a result of the antioxidant lycopene, which has been associated with a decreased risk of diabetes and cancer.
But it doesn't have to be hot and steamy to enjoy this delicious fruit. Watermelon is a great choice for a healthy and thirst-quenching snack any time of year. Simply slice or cube it and add it to your chosen salad. Healthline points out that watermelon is a good source of vitamins A, B6, and C, which can help keep your skin smooth if that isn't enough to get you to eat more of it.
Kale Chips
There is no denying that kale is a well-known super green. According to Medical News Today, kale is a vegetable you shouldn't skip because of all its health benefits, which include the potential prevention of cancer and type 2 diabetes as well as the ability to support a healthy heart. Although it tastes best at dinner, kale can also be enjoyed as a snack. Since they provide a healthy option when we're craving a crispy snack, we enjoy kale chips.
Experts claim that these crunchy leafy greens can increase your energy throughout the day, and because they are low in calories, you can indulge and eat as much as you like without worrying about your dietary goals.
And kale chips offer still another advantage? They are really easy to make. It only takes a few minutes in the oven to roast them with your chosen seasonings—garlic and sea salt are always wonderful choices.
Hummus
According to Healthline, hummus is a nutritious food that will fulfill your appetite and do the job well because it is packed with vital nutritional fiber.
Hummus is made from chickpeas, a powerful bean that has incredible health advantages on its own.
Other noteworthy ingredients used to make hummus include garlic and olive oil, both of which have anti-inflammatory properties (The Cleveland Clinic claims chickpeas can offer protection against things like heart disease and diabetes).
Hummus is nutritious, but the meals you serve may not always be. If you're searching for a low-carb, healthful snack, you might want to stick with a side of cut-up vegetables like celery and carrot sticks, even if eating a lot of bread or crackers can be tempting (and is acceptable in moderation).
The best of both worlds can be found in a dinner that combines vegetables with pita bread.
Kimbap
Korean kimbap must be made using seaweed (Kim or gim), newly cooked rice (bap), and a bamboo sushi mat.
Although they look similar, kimbap and sushi are not the same because kimbap rice is seasoned with sesame oil whereas sushi rice is seasoned with vinegar. Replace the white rice with brown rice to make these even healthier.
Cherry Tomatoes with Mozzarella
Adding more vegetables to your diet is pleasant and healthful when you eat tomatoes with mozzarella cheese.
Combine tomatoes, mozzarella, balsamic vinegar, and a drop of extra virgin olive oil for a snack that is rich in protein, fiber, and healthy fats.
You can also use this delicious and healthful snack as a side salad during your next supper.
Chia Pudding
Chia pudding is special in that it looks quite rich while remaining very nutritious. The major ingredient is chia seeds, which are high in antioxidants and fiber and may aid to lessen inflammation.
These seeds have health benefits in addition to having a moderate, versatile nutty flavor that complements just about any recipe.
You won't suffer those bothersome hunger pangs an hour after your snack because chia pudding is filling and delicious. If you enjoy planning, we suggest that you try the cardamom coconut chia pudding cooked with overnight oats.
Because preparation may be done the night before, all that is left to worry about in the morning is what to eat.
Greek Yogurt with Fresh Berries
Greek yogurt is our favorite because it tastes fantastic and is thicker than regular yogurt, which keeps us satisfied for longer. By including some fresh berries, you may make this sweet dessert healthier.
Greek yogurt, according to Medical News Today, not only keeps you full for a longer period of time but also quickens your metabolism.
Berries, on the other hand, taste great, have few calories, and have a ton of health benefits, like enhancing brain function due to their high anthocyanidin concentration and fighting cancer through Driscoll's.
Not persuaded? Berries, in particular blackberries, according to Geisinger Health, can help lessen inflammation.
Combine plain Greek yogurt with your chosen fruit to create a sweet treat that will keep you full and energized. Although this is the perfect treat on its own, you can increase the sweetness by adding honey or granola if you prefer something with a little more crunch.
Edamame
Edamame is delicious and excellent for your health.
Eating edamame will fill you up with a ton of natural energy and keep you feeling full for a very long time because they are high in protein. Edamame is a healthy snack since they are high in fiber and vitamin K and can lower cholesterol, according to Healthline.
We enjoy edamame for both its flavor—buttery and sweet—and the substantial health benefits it offers our bodies. There are several methods to eat green beans as a snack, including the most traditional one: steamed and salted (similar to what you might find at your favorite sushi bar).
However, as we enjoy experimenting with our food, we recommend that you try flavoring edamame with sesame seeds and five-toast salt.
String Cheese
Another simple on-the-go snack option is string cheese. Because string cheese comes in a wrapper, it is simple to pack for later consumption. To proceed, you only need to take out the plastic.
String cheese has fewer calories than other cheeses, yet these tiny sticks still provide a lot of protein to satisfy your hunger.
Since mozzarella-made string cheeses often contain less salt and saturated fat than other varieties.
Although sting cheese tastes great on its own, it may also be used with other dishes. Whole wheat crackers are a great option if you want a crunchier snack. To further evoke the feeling of a picnic, consider pairing your string cheese with a side of fruit, such as grapes.
Hard-boiled Eggs
An egg is among the best and healthiest foods for shedding pounds. They are quite filling since they are high in protein.
A hard-boiled egg is a quick snack that has a ton of advantages. This lean protein will help you feel satisfied. A hard-boiled egg is a great source of vitamins, minerals, and protein, all of which support good health. For instance, calcium in egg yolks can keep your bones strong while vitamin D promotes normal brain function, according to Healthline.
Current research suggests that moderate egg consumption, which is defined as 3–4 eggs per week, may lower arterial stiffness, a risk factor for heart disease, despite the fact that they have long had a negative reputation due to their high cholesterol levels.
Additionally, carrying hard-boiled eggs with you wherever you go is a convenient way to carry a high-protein snack. For vital elements like choline and vitamin D, keep the yolk.
Baby Carrots with Blue Cheese Dressing
Baby carrots with blue cheese dressing make the perfect snack when you're in the mood for something savory.
Furthermore, eating carrots with a creamy salad dressing or dip is a smart option because fat increases the absorption of carrots' fat-soluble vitamins, such as carotenoids, as well as keeps you fuller for longer.
Even while blue cheese dressing isn't especially nutrient-dense on its own, it might persuade you to eat more carrots (or other veggies).
With 2 tablespoons (30 grams) of blue cheese dressing, 3.5 ounces (100 grams) of baby carrots make a low-calorie snack with about 180 calories.
Baba Ghanoush
We favor the eggplant-based GARLICKY baba ghanoush. If you wish to add the raw clove at the end, go ahead; if not (or if you are worried about having garlic breath among coworkers), skip it.
The flavor of your garlic will be milder (slightly sweeter) without it, but it will still make everyone immensely happy.
Onigiri (Japanese Rice Balls)
Onigiri is a straightforward rice ball that may be filled with a variety of ingredients and wrapped with roasted seaweed (nori). It's great for a quick snack or light meal. You must try sushi if you enjoy it. You can choose to order onigiri with one of our filler options or create your own.
Beef Jerky or Beef Sticks
Beef jerky or beef sticks are great on-the-go snacks since they are high in protein. Nevertheless, depending on the flavoring and brand, some have more added sugar and sodium.
Pick jerky with the least amount of extra additives possible. While every jerky has the potential to contain a lot of sodium, flavored jerky typically contains more of it. When choosing a product, look at the nutrition facts panel to see how much salt is appropriate.
You should look for jerky with less than 300 mg of sodium per serving, or 13% of the Daily Value (DV) for the mineral.
Beef jerky and sticks typically include 7 grams of protein per ounce (28 grams).
Protein Smoothie
Before your next meal, a protein smoothie might be a gratifying choice if you're looking for a filling snack.
They offer a quick and easy way to increase your protein intake. You can combine nearly any additional ingredient to create a snack that is high in nutrients, from fruits and vegetables to healthy fats like avocado, nut butter, or chia seeds.
While there are many different protein powders on the market, Greek yogurt or silken tofu are two alternatives you can try to up the protein level in your smoothie.
Baked Plantain Chips
If you prefer an extremely crunchy chip, plantains are the way to go.
There are only three ingredients required to make these plantain chips, which are somewhat higher in fiber than traditional potato chips. They are highly addictive on their own, but they also pair nicely with a variety of creamy dips, like guacamole or Greek feta.
Whole Wheat Toast with Canned Fish
Salmon, sardines, and tuna in cans may not be the first thing that springs to mind when you think of snacks, but they are excellent choices because they don't require refrigeration.
Additionally, salmon and sardines have significant levels of omega-3 fatty acids, which reduces your risk of heart disease, inflammation, and other health problems.
Add canned salmon on a piece of whole wheat bread for a highly nourishing snack that will keep you satisfied until your next meal. For a more manageable option, pair some whole-grain crackers with tuna or salmon.
Sweet Potato Chips
Although delicious, potato chips can get a little boring after a while. Prepare these delicious, healthy, and beautiful sweet potato chips to make a shift.
Due to the natural sweetness and earthy flavor of the potatoes, a traditional potato chip lacks another flavor depth.
Oatmeal
Oatmeal is a fantastically versatile snack that may be consumed hot or cold, at home or on the move. Simply prepare a number of oats somewhat less than you would for a meal.
Oats are whole grains with a higher protein content than other cereals and a considerable amount of fiber.
Additionally, you may add fruit, cinnamon, cocoa, and chocolate chips to make oatmeal sweet, or you can make it savory by adding eggs, avocado, and vegetables like mushrooms or tomatoes.
Roasted Pumpkin Seeds
They really are amazing, pumpkins. They can be served savory or sweet, roasted, or cut. One of their nicest (and most underappreciated) features is their seeds. They are quite easy to prepare and make a delicious snack.
There are many different methods to prepare them, but roasting them with salt and melted butter is a delicious way to serve them.
Apple Chips
Making apple chips is quite easy, even without a sophisticated dehydrator.
Choosing apples that are as crisp as possible and slicing them as finely as you can are our best recommendations (we choose Honeycrisp or Pink Lady over Red Delicious or Fuji).
Avocado Toast
We are conscious of this. The demand for avocado toast has almost become excessive. However, there's no disputing how great this healthy snack is at keeping you satisfied while letting you enjoy your meal.
According to Good Housekeeping, avocados are rich in fiber and healthy fats, and you can increase the amount of fiber in your toast by using the right bread (such as multigrain). It will benefit both your gastrointestinal system and cholesterol levels.
Is there a reason for our enduring adoration of avocado toast? Simply, it just needs two ingredients and is super easy to make.
However, this simple dish is incredibly flexible, so you may spice things up by adding more ingredients like salmon, sesame seeds, tomato, or onion (another justification for our steadfast love affair). Of course, a poached egg on top makes this the ideal mid-morning snack.
Guacamole
You may get a lot of avocados and all of their health benefits by making a fresh batch of guacamole. Because avocados, which are rich in beneficial fats, are used to make guacamole, it is a wonderful choice for a snack.
Guacamole is one of those appetizers that, despite appearing light, can make you feel fuller for longer, according to CookingLight. The crushed avocados are to blame for this.
Additionally, using the other traditional guacamole ingredients has extra health benefits (not to mention so much flavor). Red onions that have been diced up are not only delicious but also healthy for your digestive system, according to SwedishAmerican.
While tomatoes are packed with antioxidants that can protect your heart, cilantro may help with inflammation.
The ideal option when determining what to serve with guacamole is baked tortilla chips (although moderation is advised as they might be rich in sodium, according to LiveStrong). Vegetables like bell peppers and celery are great alternatives to chips if you wish to fully avoid them.
Dark Chocolate Covered Almonds
Did you know that the perfect combination of something sweet and crunchy is dark chocolate and almonds? They also have some positive health effects.
The Daily Meal claims that eating dark chocolate can not only help you maintain the health of your heart but also lift your spirits and make you feel fantastic.
According to Everyday Health, dark chocolate has fiber that "encourages the growth of healthy bacteria in the gut," which means it can also support intestinal health and regulate metabolism.
According to LiveStrong, almonds' high protein content gives you the energy boost you need to get through the mid-afternoon lull. They make a healthy treat that delivers a lot in a short period of time when combined with dark chocolate.
Avoid overindulging, though, as dark chocolate still has a high-fat level, similar to nuts, although having fewer calories and fat than other chocolates. If you eat too much of this snack at once, you might feel full after dinner.
Roasted Chickpeas
Garbanzo beans, often known as chickpeas, are a protein-rich legume that some people consider to be a "superfood" since they contain all nine essential amino acids, according to Fitness Gene.
Chickpeas also include choline, which enhances cognition and motor skills, according to Medical News Today. Due to their high dietary fiber content, chickpeas can also aid in lowering cholesterol and maintaining a healthy digestive system.
These small critters can be eaten directly from the can, but roasting them will significantly improve this snack. Tossing chickpeas with curry powder, sea salt, and olive oil before roasting them is one of the simplest techniques. There will be a lot of taste in the finished dish without it being overwhelming.
If you're looking for something unique, consider our sweet and savory maple za'atar recipe, which is just one of the many ways you may flavor your roasted chickpeas.
Canned Tuna on Crackers
When you're actually hungry, tuna is a wonderful snack because it contains lean protein. The immune system and the health of your bones both benefit from the vitamin D found in fish.
Additionally, iron and omega-3 fatty acids, which are both helpful for preventing anemia and supporting heart health, are present in canned tuna, claims Healthline.
Better yet, consuming tuna from a can doesn't call for any elaborate preparation. Pick to mix in a little mayonnaise to add flavor and smoothness. Serve alongside whole-wheat or low-fat crackers.
If you want something heartier that will keep you full until dinner, try preparing a small niçoise salad with beans or an egg for even more protein.
Fresh Smoothie
Smoothies instantly conjure up visions of wholesome snacks, but some of them may be high in sugar, especially if they are pre-made. If you choose to create your own smoothie or purchase one freshly made from a juice bar, Simple Green Smoothies claims that you can make it as healthy as you wish by just utilizing whole foods (which we think is the greatest way to enjoy a smoothie).
Avoid adding extra sugar to your smoothie (the fruit's natural sugars will make it sweet enough on their own), and consider adding some protein to help you feel full throughout the day (remember all the healthy ingredients we covered earlier: yogurt, almond or peanut butter, avocado, and chia seeds).
Make an informed choice when choosing the components for your smoothie because they have a big impact on its health benefits. The heartiest and healthiest option is protein, even though you don't have to.
Protein is a great way to stop yourself from snacking further. Every fruit and vegetable has health advantages.
Frozen Yogurt
Who doesn't enjoy a large bowl of ice cream after a long day? Fortunately, if you enjoy sweet foods, substituting frozen yogurt for your preferred ice cream can help you keep to your diet plan.
According to LiveStrong, this frozen treat may include live bacterial cultures, making it potentially beneficial for your digestive system in addition to being delicious.
Among other benefits, frozen yogurt can enhance bone density and heart health (via Organic Facts). Frozen yogurt normally has fewer calories and fat grams than ice cream provided you read the nutrition label and watch out for excessive amounts of added sugar.
Treat frozen yogurt like ice cream, then decorate it with your favorite toppings like fresh fruit (or roasted strawberries), walnuts, or some chocolate sauce (opt for dark chocolate, as we know that has the most health benefits).
Another inventive option is to make frozen yogurt bark, a common snack made of berries, yogurt, and honey that is all frozen together on a baking sheet. Simply relax and soak it all in.
Greek Salad
Excellent illustrations of healthful but delectable meals can be found in the salads of the Mediterranean region.
Greek salads are not only delicious and healthy but also aesthetically pleasing due to their vibrant colors. The recipe is perfect for anyone looking for a diet-friendly snack because it is low in calories, packed with nutritious vegetables, and easy to alter if you need to omit a particular ingredient.
Cucumbers are a great source of potassium, while tomatoes and lettuce are great sources of vitamins C and A.
Typically, tomatoes, cucumbers, onions, Feta, and olives are combined with olive oil to make a Greek salad. But additional components are always an option.
Try adding lean proteins like chicken, fish, or slices of avocado to make it vegetarian-friendly. No matter how you prepare it, a Greek salad will always impress you with its colorful presentation of delicious and healthy ingredients.
Turkey Roll-up
If you're looking for a quick and simple low-carb snack, you might want to consider having a turkey roll-up soon. We enjoy this dish since we can prepare it on our own, even though
Easyhealth Living suggests that the lean protein in the turkey would make for a satisfying snack.
Roll up whatever you like, such as cheese, cucumbers, tomatoes, or a condiment like mustard, using turkey meat or lettuce as the shell. You can eliminate the tortilla wrap entirely if you don't feel like using one (or perhaps you don't have any in your kitchen right now).
We also like to include a pickle spear to increase the sour flavor. If you're pressed for time or like to keep things straightforward, you can always opt for the standard turkey and cheese sandwich. These two ingredients will keep you full because they are both high in protein.
Olives with Feta Cheese
Olives are one of the nutrient-rich elements of the Mediterranean diet.
They are a rich source of antioxidants and contain sizable amounts of heart-healthy monounsaturated fats.
Combine olives and feta cheese for a protein- and healthy-fat-rich Greek-inspired snack. Serve them over whole wheat bread or consume them on their own to add some complex carbohydrates to your snack.
Nuts
Nuts are always a wise choice for a snack because they are high in protein, fiber, and healthy fats.
All nuts are good for you, but different types have varied health benefits. For instance, hazelnuts are rich in folate, which encourages cell growth, and Brazil nuts are packed with selenium, which can help with thyroid conditions.
Just be careful not to overeat when you're munching. Despite the fact that nuts are an excellent source of fat, it is easy to overeat them when it comes to portion control. Eating nuts in moderation is the simplest way to completely enjoy all the benefits they have to offer (like with all good things).
And make sure to only consume raw nuts—not those that have been salted or sweetened.
The Mayo Clinic cautions that while they may taste great, they do not offer the same nutritional benefits as raw nuts.
Popcorn
To enjoy popcorn, you don't even have to be watching a movie; in fact, it's usually better if you aren't, as a large popcorn at your chosen theater may contain nearly 1000 calories and more sodium than you require daily.
So even though we would associate popcorn with a giant tub of buttery confection, you should be munching on a nutritious kind of popcorn that you make at home. Use just a little seasoning and pop it in the air.
Popcorn has a high fiber level, which may help you feel full and may lower your risk of getting heart disease, according to the American Heart Association.
Homemade popcorn can also be low in calories, depending on the toppings you use, so you can indulge in this snack without feeling guilty. Season your popcorn with a little sea salt, chili lime seasoning, or cinnamon sugar to give it the flavor you like.
Smoked Salmon with Cucumber
If you're looking for something a little more upscale to complement your typical snacking habits, why not give smoked salmon a shot?
When it comes to diet-friendly foods, we also seek tasty options (you'll notice that unsalted rice cakes are not on our list). Fortunately, this ingredient has an incredibly strong, smoky flavor that we simply like.
Smoked salmon is usually popular when served over crostini during gatherings, but you can enjoy it just as much at home while lounging in your jammies.
Of course, you could put it on a cracker, but we like to start with a cucumber and then add cream cheese (or Greek yogurt) and dill to it. Talk about a burst of flavors in one bite.