7 Low-Calorie, Healthy Snacks High in Protein and Fiber

Snacks are not, inherently, a bad thing. In fact, snacks can be a very good thing. But you have to know the rules of smart snacking.

As Kim Yawitz, R.D., a gym owner in St. Louis, cautions, the first thing to consider when deciding on a snack is whether you’re actually hungry.

“Boredom, stress, and proximity to snack foods can trick your brain into thinking you need a snack in the absence of true hunger,” Yawitz says. “Physical hunger sets in gradually a few hours after your last meal and can be satisfied by any food, while snack cravings come on quickly and are usually specific to one food—say, cookies.”

Assuming you’re truly hungry, Yawitz says that your best option is a snack that includes protein and fiber with little to no added sugar. “This snack combo will fill your belly until your next meal while also minimizing blood sugar fluctuations, which can leave you feeling snacky,” she says.

Yes, calories are important to consider, but the snack’s nutrients matter, too.

“Snack calories are important if you’re watching your weight, but snack quality also counts. Ultra-processed and sugary snacks can lead to food cravings later in the day, making it more difficult to hit your daily calorie goals,” says Yawitz.

Ahead, Yawitz shares seven favorite high-protein, high-fiber snacks that get her stamp of approval.

Apple and Almond Butter

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“A medium apple with 2 tablespoons of almond butter has a whopping 8 grams of belly-filling fiber, plus 7 grams of plant protein,” she says.

Nutrition for 1 apple and 2 Tbsp almond butter: 272 calories, 7g protein, 28g carbs (0g added sugar, 8g fiber), 18g fat

Cottage Cheese and Tomatoes

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Yawitz notes that cottage cheese contains casein, which is “a slow-digesting dairy protein that promotes fullness. ” She says she loves to mix the nutrient-dense dairy product with a bit of low-sodium taco seasoning for flavor and top it with some cherry tomatoes to up the fiber quotient. (If you’re in the mood for something sweet, scoop out a cantaloupe and put cottage cheese in there, perhaps with some Grape Nuts cereal as a satiating topping.)

1 cup 2% cottage cheese and 15 cherry tomatoes: 229 calories, 26g protein, 21 grams carbohydrate (0 g added sugar, 3 g fiber), 6g fat

High-Protein Yogurt, Berries, and Walnuts

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“Ratio Protein Yogurt tastes like pie filling and has 25 grams of protein per serving,” says Yawitz, who suggests topping it with one tablespoon of crushed walnuts and one cup of blueberries.

1 container of vanilla yogurt, 1 Tbsp walnuts, and 1 cup blueberries: 302 calories, 27g protein, 31g carbs, (0g added sugar, 4g fiber), 9g fat

Hard-Boiled Eggs on Toast

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“Eggs are a great source of vitamins and minerals like choline, which helps lower LDL—or ‘bad’—cholesterol,” says Yawitz. “I like them hard-boiled on toast after a mid-morning workout.”

1 slice toast and 2 hard-boiled eggs: 260 calories, 17g protein, 22g carbs (5g added sugar, 5g fiber), 12g fat

Whey Protein and Banana

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“Whey protein powder is a convenient on-the-go snack that’s much healthier than most gas station options,” says Yawitz. “Keep a scoop in a shaker bottle in your car, and grab a banana or your fruit of choice on your way out the door to add balance to your snack.” (If you’re plant-based, try one of these muscle-building vegan protein powders.)

1 scoop whey protein mixed in water and 1 medium banana: 229 calories, 25g protein, 31g carbs (0g added sugar, 3g fiber) 1g fat

Turkey Half-Sandwich on Whole Wheat Bread

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“Turkey breast is a lean protein that keeps you full without adding a bunch of calories from fat. Throw some on a slice of bread for a quick and easy snack-wich,” says Yawitz. For some extra fiber, feel free to add avocado, lettuce, and/or tomato.

1 slice of bread with 3 oz white-meat turkey: 213 calories, 23g protein, 23g carbs (5g added sugar, 5g fiber), 3g fat

Shrimp Cocktail with Crudité

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“Shrimp cocktail is a refreshing, high-protein snack,” says Yawitz. “Add one cup of veggies for some fiber (and crunch!) but take it easy on the cocktail sauce, which can be high in sugar.”

3 oz shrimp with 2 Tbsp cocktail sauce and 1 cup carrots: 182 calories, 17g protein, 23g carbs (4g added sugar, 5g fiber), 1g fat

Perri O. Blumberg

Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.

Dips, Pizza, & Even Brownies

I’m excited to share some of my favorite high volume snacks with you today. But first, what does high volume even mean when it comes to food?

High volume snacks, in this case, will mean snacks and meals that have a larger volume or weight relative to their calorie content. The easiest example I can think of would be to calculate the weight of 100 calories of spinach. Honestly, I’m not sure I can even count that high.

High volume eating keeps you full when you have lower calorie needs, like in a caloric deficit or when you’re dieting. How awesome would it be to eat until you’re stuffed while losing weight? Eating things like the high volume snacks below can make that a reality.

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A Must Have for High Volume Snacks

You’ll find a few dip recipes on this list. Meaning you’ll need something to dip them with. You can always use things like veggie slices, baked chips, and other chip replacements to eat your dip with. But my favorite has to be my low calorie tortilla chips.

I’ve had readers say they now make these, bag them up, and take them to Mexican restaurants because they like them better than the restaurant’s house chips. Seriously, they’re delicious.

Low Calorie Cheese Dip 

I feel like I don’t need to say much about this high volume snack. You may have thought cheese dip was off limits, but I think you’ll be pleasantly surprised to see the macros on this recipe. 15 grams of protein per serving!

If you wanted to give this a cheesier flavor, you could add 1-2 tablespoons of cheddar powder, which you’ll see in a recipe or two below. If you want to find more cheddar powder recipes—or figure out what the heck cheddar powder even is—check out this article with 5 recipes you need to make with cheddar powder.

High Volume Sweet Treat

You can really get creative with the combo below. For example, white chocolate pudding mix with sliced strawberries is next level delicious.

If you don’t want to use pudding mix or can’t find flavors, I’ve found that using a bit of corn starch works in a similar manner. Other options include arrowroot powder and xantham gum.

You can use any protein you’d like, but I recommend Optimum Nutrition Gold Standard Whey and/or Dymatize’s Whey or Elite XT blended protein. They’re reputable brands that have been around forever. If you’d like to learn more about the different types of whey protein and how to find the best value for protein, read this article.

Microwaveable 100-Calorie Protein Brownie

This recipe is a classic on my blog and was only recently turned into the graphic below for Stronger U members.  Stronger U is a nutrition coaching company that I’ve partnered with to develop food-related content and recipes for their members. They’ve helped more than 10,000 people lose over 100,000 pounds at this point, and I recommend checking them out here if you have any interest in nutrition coaching.

And be sure to follow them on Instagram for more recipe graphics like this. 

And if you’d like to make these brownies ahead of time and store them in jars, check this out.

2-Ingredient Protein Salsa Dip

AKA the bachelor nachos. I can’t help but think about the opening scene of Step Brothers where Dale starts his day off microwaving chips with shredded cheese on top. Despite Dale’s sloppiness and lack of drive in life, he was onto something.

You can use baked chips like you see below or the crispy thin tortilla chips from above for these simple nachos. I’ll add that if you’re short on calories, just mixing the Greek yogurt and salsa makes for a great dip on its own. It also works really well with veggies like baby carrots.

High Protein Pizza

Okay, don’t give me too hard a time since this one technically has 15 calories over our 300-calorie threshold. 10 High Volume Snacks Under 300 Calories just sounds 100x better than 10 High Volume Snacks Under 315 Calories. That said, if you’re dead set on the 300, you could leave out like 5 pepperoni slices or a bit of cheese.

One thing I’ll add is that Joseph’s Lavash Bread flatbread works really, really well for these pizzas and only have 10 more calories than the Flatout light flatbreads. (They’re also larger.)

Double Chocolate High Protein Yogurt Melts

You’ll be amazed at how tasty these things are. If you struggle with chocolate cravings, feel free to send me a thank you email after these fix them.

100-Calorie No Bake S’mores Protein Bites

There’s not much to say about these other than you’re doing yourself a disservice every minute you spend without them in your life. These are one of the most re-created recipes from my blog, and they have to be in the top 3 in terms of positive feedback.

Low Calorie Hot Chex Mix

Okay, they don’t taste exactly like Flamin’ Hot Cheetos, but they’re closer than you’d think. If you remember the Cheetos ad campaign where Chester had the Cheetos recipe in a vault, that was based on a true story. I’ve tried all kinds of mixes in hopes of matching the flavor. This is the closest I’ve come.

High Protein Jalapeño Popper Dip

You may want to double this recipe if you’re going to be sharing. It’s addicting, to say the least.

More Healthy Snacks Recipes You Might Like

• Low Carb Cauliflower Tots
• Baked Chicken Tacos (perfect for meal prep, too)
• Low Carb Pizza Bites or 5-Ingredient Pizza Quesadillas
• Baked Buffalo Chicken Empanadas
• How to Make Cheesy Garlic Bread in the Air Fryer

Top 20 Snacks 200kcal PP: Best Ideas + KBJU

Light snacks are recommended between main meals. This will support the efficiency and metabolism, satisfy hunger, saturate with energy for a long time. This division of the diet is considered the most healthy and correct approach to nutrition for both losing weight and gaining weight people (only the total daily calorie content will differ for these groups).

We offer you 20 nutritious, correct and healthy snacks for 200 kcal. This small meal will be enough to replenish strength and temporary satiety.

Two light snacks per day are enough between main meals: between breakfast and lunch and before dinner. Usually, fruits, berries, vegetables with herbs and nuts, dried fruits are taken as a snack at the PP. You can also take dairy products, bread or slices / crispbread, eggs, cheeses, fish and dietary meat. The main rule is nutritious and healthy food, from which quick meals are prepared in simple ways.

1. Sandwich with boiled chicken fillet

Snack composition: Borodinsky bread – 1 slice (~30 g), lettuce – 18 g (~3 small leaves), tomatoes – 50 g (half of a medium fruit), boiled chicken fillet in layers – 80 g. energy supply, supply of high-quality proteins, complex carbohydrates, fiber and a complex of vitamins and minerals to the body. At the same time, digestion, metabolic processes and muscle tissue are supported.

KBJU: Proteins – 27.2 g, fats – 3.3 g, carbohydrates – 14.4 g. 196 kcal per serving.

2. Yogurt with banana

Snack ingredients: Banana – 1 piece (~110 g), Greek yogurt (3.2%) – 140 g.

What is the benefit: Improvement of the digestive tract, normalization of intestinal microflora and assimilation of food, vitamins, minerals. The mood rises, fatigue is eliminated, a surge of energy is felt. A positive effect is also noted on the level of sugar with cholesterol, the heart muscle with blood vessels is strengthened.

KBJU: Proteins – 8.7 g, fats – 4.7 g, carbohydrates – 28.9197 calories per serving.

3. Quick omelette in a mug

Snack composition: Eggs – 1 piece, milk 2. 5% – 75 ml, hard cheese (Dutch) – 20 g, tomato ring – 25 g. Whisk an egg in a mug with milk, put in the microwave for 1 minute. Add grated cheese and tomato, put another 1.5-2 minutes.

What are the benefits: Maintain normal levels of nutrients and trace elements in the body, beneficial effect on metabolic processes. This 200 kcal snack is often included in the diet, as it contains easily digestible protein.

KBJU: Proteins – 14.6 g, fats – 13.3 g, carbohydrates – 4.9 g. 201 kcal per serving.

4. Soft cottage cheese with apple

Snack composition: Soft cottage cheese 5% – 170 g, green apple – 70 g.

Benefits: feeling of satiety, saturation of the body with useful and nutritious substances. Metabolic processes are stimulated, the level of bad cholesterol in the blood decreases, and digestion improves. A 200 kcal snack helps cleanse the digestive tract of toxins, salts and decay products.

KBJU: Proteins – 15.5 g, fats – 8.8 g, carbohydrates – 13.3 g. 200 kcal per serving.

5. Bar of dried fruits and nuts

Snack composition: Dried apricots and prunes – 20 g each (~3 each), walnut – 2 whole kernels (~12 g), honey – 10 g Crush nuts and mix with chopped dried fruits. Pour in honey. Blind a bar, cool.

Benefits: Energizing, long-lasting satiety and replacing sweets with sugar. The digestive process is normalized, the body is cleansed. This mixture has a beneficial effect on blood vessels, heart, central nervous system, skin, immune system.

KBJU: Proteins – 3.4 g, fats – 8 g, carbohydrates – 30.7 g. 200 kcal per serving.

6. PP pudding with chia seeds

Snack composition: Chia seeds – 25 g, oat milk – 120 ml, kiwi – 40 g. Pour chia with milk, leave for 3 hours. You can do it in the morning. Cut kiwi. Pour all ingredients into a glass and serve.

What are the benefits: Acceleration of metabolism, support for the functions of the heart with blood vessels, normalization of gastrointestinal motility. The composition of the blood is stabilized, immunity is strengthened. One of the most popular snacks on PP and weight loss.

KBJU: Proteins – 4.9 g, fats – 9.7 g, carbohydrates – 23 g. 200 kcal per serving.

7. Kefir with nuts

Snack composition: Kefir 2.5% – 200 ml, hazelnuts – 14 g (~3-4 pieces).

What is the benefit: Participation in the breakdown of fats, muscle building and restoration of intestinal microflora. There is a positive effect on the functions of the gastrointestinal tract, thyroid gland, immunity, central nervous system and blood vessels. The supply of selenium, potassium, zinc, vitamins E and group B, healthy fats is replenished.

KBJU: Proteins – 7.9 g, fats – 14. 4 g, carbohydrates – 9.2 g. 199 kcal per serving.

8. Peanut butter slices

Snack composition: Wheat slices (bread) – 20 g (2 slices), peanut butter – 14 g (~1.5 teaspoon) and banana – 45 g (~ 14 circles).

What are the benefits: Supply of energy, general strengthening of the body, reduction in the percentage of bad cholesterol in the blood, regulation of sugar. This 200 kcal snack improves digestion, restores microflora. There is also a positive effect on the activity of the central nervous system, liver, heart with blood vessels.

KBJU: Proteins – 6.1 g, fats – 7.0 g, carbohydrates – 28.3 g. 200 kcal per serving.

9. Slices with cheese and urbech

Snack composition: Rice slices (bread) – 2 pieces, sesame urbech (paste) – 12 g, pieces of fried Adyghe cheese – 30 g. 9 0003

What benefit: Normalization of the gastrointestinal tract, nutrition of beneficial intestinal bacteria, stimulation of metabolic functions, cleansing of the body. A nutrient-balanced sandwich will saturate you with energy and reduce hunger for a long time. The body will receive a large amount of calcium and B vitamins.

KBJU: Proteins – 9.1 g, fats – 10.2 g, carbohydrates – 15.3 g. 203 kcal per serving.

10. Cottage cheese with herbs and cucumber

Snack composition: Cottage cheese 2% – 140 g, sour cream 15% – 28 g, cucumber strips – 40 g, chopped dill – 15 g. 9000 3

What is the use : Replenishment of protein, fiber, calcium and phosphorus. A set of substances has a beneficial effect on the gastrointestinal tract, hormonal levels, blood composition and fat metabolism, the central nervous system, and immunity. The bone tissue is strengthened, the liver function is normalized, the energy level is maintained, the intestines are cleansed.

KBJU: Proteins – 26.6 g, fats – 7.1 g, carbohydrates – 7.5 g. 200 kcal per serving.

Must see:

• Top 15 100kcal PP Snacks: To Satisfy Your Hunger Quickly
• Proper nutrition: where to start? The most detailed guide!

11.

Sandwich with avocado and salmon

Snack composition: Borodino bread – 1 slice (~30 g), avocado – 37 g and slightly salted salmon (fillet) – 30 g.

Benefit: Replenishment of Omega-3 acids, easily digestible proteins, fiber and vitamins with minerals. The microflora is balanced, the digestive and metabolic processes are improved. There is a long saturation from complex carbohydrates with fats. Hearty, balanced snack on PP.

KBJU: Proteins – 9.4 g, fats – 11.4 g, carbohydrates – 14.5 g. 199.5 kcal per serving.

12. PP Cheesecakes

Snack composition: Cottage cheese 2% – 100 g, rice flour – 20 g and egg whites – 46 g (~2 pieces). Grind cottage cheese in a blender, add flour with proteins. Mix and form cheesecakes. Fry in a pan without oil.

What are the benefits: Nutrition, easy digestion and satisfaction of hunger. This 200-calorie snack is often included in the diet, especially for muscle growth. Cheesecakes are extremely useful for the gastrointestinal tract, metabolism, central nervous system, heart and blood vessels.

KBJU: Proteins – 24.6 g, fats – 2.1 g, carbohydrates – 19.7 g. 198 kcal per serving.

13. Green apple with cheese

Snack composition: Green apple – 130 g (~ 1 small apple), Maasdam cheese – 40 g.

What are the benefits: Supplying the body with high-quality protein, vitamins B and A, dietary fiber, potassium, calcium. Snacking on PP provides a feeling of satiety, and also normalizes metabolism. Water balance with muscle tone is maintained, bones are strengthened, the microflora of the gastrointestinal tract is stabilized.

KBJU: Proteins – 9.9 g, fats – 10.9 g, carbohydrates – 12.6 g. 202 kcal per serving.

14. Lavash rolls with tuna

Snack composition: Armenian lavash – 60 g, cucumber – 50 g and tuna in its own juice – 55 g. Lay the cucumbers and tuna on the pita bread, twist the rolls.

What are the benefits: Regulation of metabolic functions, maintaining muscle volume with smooth skin, cleansing of toxins and toxins. The work of the central nervous system, blood vessels and heart is normalized, blood formation is stimulated. There is no yeast in pita bread, which is useful for those who follow their figure or lose weight.

KBJU: Proteins – 16.7 g, fats – 1.3 g, carbohydrates – 30 g. 202 kcal per serving.

15. Fruit salad

Snack composition: Pear, banana – 80 g each, apple – 90 g, sour cream 15% – 30 g. satiety, an excellent substitute for sweets. Metabolism and digestion are normalized, immunity is strengthened, mood improves and energy is replenished. A refreshing snack of 200 kcal also has a positive effect on the condition of the skin, hair, nails, and neutralizes free radicals.

KBJU: Proteins – 2. 7 g, fats – 5.3 g, carbohydrates – 35.9d. 200 calories per serving.

16. Sandwich with egg and avocado

Snack composition: Rice bread – 1 layer (~10 g), avocado puree – 40 g, poached egg – 1 piece (you can use a regular hard-boiled egg).

What are the benefits: Improved efficiency and mood. Snacking provides long satiety due to the intake of slow carbohydrates with fats. This is the best snack to support metabolism and supply the body with quality energy. The microflora is balanced, digestion is stimulated.

KBJU: Proteins – 8.3 g, fats – 14.1 g, carbohydrates – 9.7 g. 202 kcal per serving.

17. Vegetable salad

Snack composition: Cucumber and bell pepper – 150 g each, cherry tomatoes – 180 g, unrefined olive oil – 12 ml.

Benefit: Snacking provides your daily fiber requirement. The processes of metabolism and digestion are being established, the intestines are cleansed, the microflora is restored, and the level of bad cholesterol is also reduced. The body receives iron and potassium, magnesium, ascorbic acid and vitamins A, E, phospholipids.

KBJU: Proteins – 4.6 g, fats – 12.3 g, carbohydrates – 17.2 g. 198 kcal per serving.

18. Sandwich with chicken

Overall composition: whole -grain or multi -grain bread – 2 pieces (~ 40 g), boiled chicken fillets – 70 g, salad – 12 g (2 leafs), cucumber – 20 g Warm up the bread in a pan or toaster, put the rest of the ingredients on one layer and cover with a second one.

Benefits: Satisfying hunger, providing complete protein. This snack supplies energy, but without harm to the figure. The work of the gastrointestinal tract and central nervous system improves, metabolism normalizes, and muscle tone is maintained. Phosphorus, selenium, zinc, B vitamins and fiber enter the body.

KBJU: Proteins – 24.6 g, fats – 3.6 g, carbohydrates – 17.4 g. Per serving 202 kcal.

19. Protein shake

Snack composition: Cottage cheese 1% – 100 g, oat milk – 100 ml and banana – 80 g. Blend all the ingredients in a blender.

What are the benefits: The appearance of a long feeling of satiety, the intake of a large amount of proteins, phosphorus and calcium. The mixture maintains muscle tone even with calorie restriction. There is a positive effect on metabolic processes, digestion, nervous system, immunity.

KBJU: Proteins – 17.8 g, fats – 2.7 g, carbohydrates – 25.7 g. 199 kcal per serving.

20. Dried figs with almonds

Snack composition: Almonds – 19 g (~10-12 kernels), dried figs – 1 fruit (~30 g).

What are the benefits: Supports energy and good mood, gives strength, eliminates fatigue. The peristalsis of the gastrointestinal tract is normalized, the intestines are cleansed, the hormonal background is restored. Craving for sweets decreases, blood pressure stabilizes, muscle tone is maintained.

KBJU: Proteins – 4.5 g, fats – 11.2 g, carbohydrates – 20.5 g. 199.7 kcal per serving.

Read our other articles on proper nutrition:

• Bran: what are the benefits + overview of popular types
• Vegetable oil on proper nutrition: overview of types
• Flour on proper nutrition: reviews of species and which one to choose
• Top 10 best types of low-fat and inexpensive fish for weight loss

What to eat up to 200 kcal? – All about food and cooking

How to have a bite to eat without harm to the figure, this question, most likely, was asked by any person adhering to the principles of proper nutrition. It’s no secret that to maintain a healthy and beautiful body, nutritionists recommend eating three times a day and having a couple of snacks throughout the day. The first snack can be between breakfast and lunch, and the second between lunch and dinner. Also, if you experience severe hunger in the evening, and sometimes it happens that because of hunger you can’t even fall asleep, you can have a snack before bedtime. The recommended caloric content of a snack should not exceed 200 kcal, otherwise, you will not want to have a full lunch or dinner, and skipping meals is not advisable.

How can you have a snack without harming your figure? The Calorizator team has prepared for you a selection of simple and delicious snacks that you can easily take with you to work or have a snack at home.

1. Cottage cheese with fruits or berries

Of course, cottage cheese is on the first place in the list of healthy snacks. Choose cottage cheese up to 5% fat, but do not take completely fat-free. Nutritionists say that there is nothing useful in it, and starch, improvers and stabilizers are often added to low-fat cottage cheese to improve the taste. If you can’t eat just cottage cheese, add an apple or other not very sweet fruit or berries to it. If you spend a little time, then an apple and cottage cheese can be baked in the oven, then you will get not only a snack, but also a dessert. The calorie content of such a snack weighing as much as 250 grams will be approximately 160-170 kcal.

2. Avocado toast

A delicious snack option is avocado toast. To do this, spread or cut 40 grams of avocado on a whole grain bread and, for beauty, add cherry tomatoes, cut into halves or quarters, about 50 grams. You can salt and pepper to taste. This is the best snack to make at home. It only takes a minute to prepare and is delicious! The calorie content of the snack is 162 kcal, but may vary slightly, depending on the calorie content of the bread.

3. Carrot salad with nuts

Sometimes, for a snack, you want something simple, light and bright. Salad of fresh carrots with nuts and yogurt – perfect. It can be prepared in advance and taken with you in a container to work. For one snack, grate 150 grams of carrots on a coarse grater, add a couple of tablespoons of Greek yogurt with 2% fat content and some walnuts – 10 grams. Calorie content will be about 145 kcal. The same salad can be prepared from beets and cabbage.

4. Boiled eggs

If you don’t feel like cooking anything, keep a couple of hard-boiled eggs in the refrigerator. This is a great snack. In a pair of pieces, only 176 kcal. Lots of protein and vitamin D.

5. Protein Shake

If you’re exercising, you need something to snack on after your workout. This snack needs to be high in protein to close the metabolic window. It is not always convenient to carry low-fat baked and boiled meat in containers, here a protein shake will come to the rescue. Now in the sports nutrition market, their choice is huge. Choose the one that you like to taste, be sure to pay attention to KBJU. And follow the recommended rate, it is usually indicated on the package. One serving usually has 20-30 grams of protein powder. For a snack, we made a double serving (40 grams of protein) and if you mix it with water, the calorie content of one such cocktail will be 170-180 kcal, depending on the protein (calorizer). And protein satisfies hunger well. In addition, it helps to fight off sugar cravings, because manufacturers make the protein as pleasant as possible.

6. Tuna Sandwich

An excellent and quick snack option can be delicious sandwiches made from whole grain bread with tuna in its own juice. Cooking them is easy: on a slice of whole grain bread, just lay out the pieces of tuna. Or you can not cook at all, but just eat tuna with bread or even without it. Calorie content of 2 sandwiches (30 grams of bread + 55 grams of tuna) – 114 kcal. For beauty, you can supplement sandwiches with greens, it will not add calories, but it will look appetizing. Just don’t confuse tuna in its own juice with tuna in oil. The calorie content of tuna in oil is very high.

7. Cheese with olives

A few slices of your favorite cheese can also be a good snack. And if you supplement them with olives, then the snack will turn out bright and tasty. Take about 30 grams of tilsiter cheese and 7 pieces of olives, put them on a plate or make a canapé. To such a very simple appetizer, according to your mood, you can add any fresh vegetables: cherry tomatoes, cucumbers and bell peppers. Calorie canape from cheese and olives – 170 kcal. The only thing is that cheese and olives contain salt and the snack will be salty, it can retain water in the body.

8. Nuts

It is convenient to have a snack “on the go” and “on the run” with nuts. In any supermarket, you can buy a mixture of nuts or some individual favorite kind of nuts. Just always read the composition, often a lot of salt is added to the nuts or they are covered with sweet glaze. And the best choice would be to buy nuts in the market by weight and make your own nut mix. Take with you to work and on the road in a small zip-bag or container. The recommended daily allowance is 20 grams of nuts per day, which is only about 100 kcal, depending on the nuts. Nuts are tasty and satisfying, they are easy to overeat and not even notice, so before you snack on nuts, it is best to weigh them.

9. Fruit & Berry Smoothie

Liquid Snack – Also Snack! If you’re away from home all day and there’s no way to sit down and grab a bite to eat, it’s very convenient to pour your smoothie into a bottle and drink it throughout the day. Smoothie ingredients can vary. In the summer, you can use any seasonal berries and fruits for smoothies (calorizator). And in winter, excellent thick smoothies are obtained on the basis of a banana. For example, you can make smoothies with banana and kiwi. For one serving, take 1 frozen banana, 2 kiwis and add a little low-fat cottage cheese (50 g cottage cheese 2%). Then beat everything with a blender until smooth. Banana is sweet, kiwi is refreshing, and cottage cheese is extra protein. This snack is hearty and delicious. Its calorie content is – 204 kcal per serving.

10. Dried fruits with fermented milk products

Do not ignore dried fruits! They bring a lot of benefits. A delicious snack is Greek yogurt with dried apricots.