It's common to get an afternoon appetite, or feel like you need a little 2pm pick-me-up to keep you going for the rest of your day.
But, sometimes snacking on foods that have little nutritional value don't truly satisfy you and lead you to an inevitable snack-attack.
If you want some snack options that will give you the fuel and energy you need to prevent those unwanted snack-attacks, here are 12 healthy options you can make with ease and take on-the-go.
Pom seeds & Greek yogurt
A great protein-packed snack. BUT, the TYPE of yogurt is important. Don't fall for the 'light & fit' marketing BS. Get nonfat, PLAIN GREEK yogurt. For the best brand you can buy, I recommend either Siggi's or Chobani. Avoid buying yogurts with fruit flavors...that's almost always just a bunch of sugar, fruit juice, and artificial flavors. If you want more flavor, use cinnamon, nutmeg, a little honey or maple syrup...those are much better, more nutritious options.
Hot Tip: *If you do want some fruit, crush some fresh or frozen berries into plain yogurt instead*.
Mix 5.3 oz (150g) nonfat, plain Greek yogurt and 1/2 cup pomegranate seeds together in a small bowl and you're looking at a super nutritious snack that's roughly 160 calories with 17g protein!
Raw veggies & hummus
This snack isn't loaded with protein, but will still keep you full due to the volume and the fiber content, and it's got that super satisfying crunch. Just like the yogurt, the hummus choice matters, too. Always read your labels, especially the ingredients when it comes to hummus. Try to avoid any that have multiple added oils. My favorite brands that are delicious AND oil-free are Roots (some aren't oil free...they came out with an 'Oil-Free' product line) and Abraham's.
Cut up 1 cup of carrots, celery, bell peppers—whatever veggies you're feelin, and dip them into 2 tbsp hummus and you have a satisfying snack for around 100 calories!
Edamame & sea salt
Another protein-packed snack to get you through your afternoon. You can use fresh or frozen edamame, just let thaw over night if using frozen.
1/2 cup of shelled edamame with 1/4 tsp sea salt is only 100 calories and 9g protein!
Apple slices with nut butter or PB2
Using nut butter versus PB2 comes down to your goals, your daily caloric allowance, and your preference. If you're trying to cut back on some calories, mix up some PB2 and water to make a lower-calorie substitute for the nut butter. PB2 actually has MORE protein, and you can eat more for less. As for the nut butter, make sure to get a NATURAL nut butter; *bye bye Jiff & Skippy*.
If you use 1 tbsp nut butter or 2 tbsp PB2 with a medium apple, you'll be under 200 calories.
Roasted chickpeas
Chickpeas are such a versatile food. You can roast them in the oven, or if you have an air fryer, pop them in there. If you're craving a crunch, roasted chickpeas are the perfect protein-packed snack. There's so many different flavor combos you can use to keep life interesting, like ranch, garlic, bbq, etc.
Try my recipe for a sweet treat. And if you're looking to satisfy both sweet & salty cravings, all you have to do is add a little sea salt to this recipe!
Chia pudding
Chia pudding is a great way to get more fiber into your diet. You can play with lots of different flavors, it's super easy to make, and you can easily store in the fridge at work.
You can find tons of different recipes on Pinterest.
Red bell pepper & guacamole
Perfect savory snack that satisfies a crunch craving. Deseed & slice up a red bell pepper *or two*, grab the guac *but be mindful of what a serving size looks like*, and you're good to go. They make little packs of guacamole you can find at almost any grocery store that are great for portion control, or make your own!
Bliss Balls
Bliss balls, energy balls, protein balls...all still really popular, and can be a great, nutritious snack. The ingredients and ratios you use to make these are what can make or break them. Use ingredients such as nut butters, oats, cinnamon, vanilla, pure maple syrup or honey, etc.
Here's my bliss ball recipe that I made specifically for my nutrition clients. They're delish and only 45 calories per ball!
Overnight Oats
Overnight oats don't have to be just for breakfast. They make for a super nutritious snack, too. Take 5 minutes to make them the night before and grab them from the fridge in the morning when you're heading out the door.
Here's my favorite overnight oats recipe. If you're aiming for a lower-calorie option, just cut the recipe in half!
Almonds & dark chocolate
This is a great combo that's loaded with healthy fats and antioxidants, and provides a good amount of protein, too.
It can be easy to overeat nuts, so make sure to portion out your snack ahead of time so you can prevent yourself from overeating. For a serving, have 1 ounce (or 1/4 cup) of almonds and 1 tbsp dark chocolate chips. That'll keep you around 230 calories.
Cottage Cheese & Walnuts
This one is FULL of protein. Grab a 5.3oz container of low-fat cottage cheese and mix 1 tbsp chopped walnuts in, and you have a super satiating snack that's around 180 calories with 22g protein. Another cottage cheese add-in that's super popular is pineapple. Might sound weird, but people love it so don't be afraid to try that out, too!
Cucumbers & goat cheese
Super simple snack that's packed with protein and only 100 calories.
All you have to do is get 1 ounce of goat cheese and slice up 1 medium cucumber, and viola, a quick and healthy savory snack.
I hope some of these snacks interest you & inspire you to plan ahead and snack SMART!
xo Mackenzie.