Getting through a day without a snack is like getting through a day without checking your phone—impossible and boring AF. That’s why you need an arsenal of snacks to grab when you need a fix—go-to mini meals that will satisfy your cravings, keep you full, and clock in at 200 calories or less.
All of these snacks have been vetted by Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read it Before You Eat It and Leslie Bonci, R.D.N., owner of Active Eating Advice, so you know they’re good for you—in addition to being delish.
So, go forth and munch on.
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1 English Muffin + 1 Oz Lox
This small dish has 15 grams of protein to keep you feeling full and energized for longer.
Per serving: 160 cal, 2 g fat, 1 g sugar, 740 mg sodium, 1 g fiber, 15 g protein
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1 1/2 Cup Sliced Cucumbers + 1 Oz Cream Cheese
Because it contains more air, whipped cream cheese has fewer calories per scoop than the regular stuff. What’s more: Cucumbers are a great source of water, so they can help you de-bloat.
Per serving: 100 cal, 8 g fat (5 g sat), 4 g sugar, 125 mg sodium, 1 g fiber, 2 g protein
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1 Cup Kale Chips
Kale is an awesome source of vitamins A, C, and K—plus calcium and fiber. So skip the high-fat chips, and munch this homemade veggie version instead.
Per serving: 80 cal, 5 g fat (0.5 g sat), 230 mg sodium, 2 g fiber, 2 g protein
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10 Pretzel Twists + 1 Cheese Wedge
Satisfy a crunchy, creamy, or salty craving with this light snack. While it’s fairly high in sodium, it has more protein and fiber than Combos and way fewer calories than a cheese-stuffed pretzel.
Per serving: 190 cal, 5 g fat (2.5 g sat), 2 g sugar, 760 mg sodium, 1 g fiber, 5 g protein
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2 Oz Tuna + 16 Multigrain Wheat Thins
Top these crackers with tuna for a crunchy carb fix with a bonus: Tuna contains satisfying protein and iron, which helps your muscles recover after a tough workout.
Per serving: 160 cal, 5 g fat (0.5 g sat), 4 g sugar, 320 mg sodium, 2 g fiber, 10 g protein
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10 Tortilla Chips + 1 Tbsp Parmesan Cheese + 1 Tbsp Chunky Salsa
Microwave this snack for a few seconds, and—voila!—you’ve got light Italian nachos with just enough protein and fiber to hold you over until your next meal.
Per serving: 110 cal, 2 g fat, 1 g sugar, 310 mg sodium, 2 g fiber, 3 g protein
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1/4 Cup Dried Cranberries
The antioxidants in this fruit can boost your brainpower and even help you reach your weight-loss goals. While high in sugar, dried fruit beats candy when you need something sweet.
Per serving: 130 cal, 0 g fat, 29 g sugar, 0 g sodium, 3 g fiber, 0 g protein
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3 Squares Dark Chocolate + 2 Tsp Unsalted Almond Butter
Dark chocolate is low is sugar and high in antioxidants. And because it’s richer than milk chocolate, you can eat less of it to satisfy a cocoa craving. Spread each square with unsalted almond butter for a healthier version of a Reese’s Peanut Butter Cup.
Per serving: 110 cal, 9 g fat (2.5 g sat), 6 g sugar, 0 sodium, 2 g fiber, 3 g protein
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1 Cup Black Pepper Parmesan Popcorn
Whip up this healthy popcorn recipe to satisfy your munchies on movie night. You can even double the serving for a 100-calorie snack.
Per serving: 50 cal, 6 g fat (4.5 g sat), 280 mg sodium, 0 g fiber, 1 g protein
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1/4 Cup Dry Roasted Edamame
Because edamame is loaded with protein, it can satisfy your appetite as well as almonds or other nuts—with much less fat.
Per serving: 130 cal, 4 g fat (0.5 sat), 1 g sugar, 150 mg sodium, 8 g fiber, 14 g protein
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6 Oz Blueberry Chia Pod
This chia snack pack is just as portable as yogurt, with more fiber and healthy fats. Made solely from chia seeds, coconut milk, and blueberries, it has less sugar and fewer processed ingredients than most flavored yogurts.
Per serving: 130 cal, 10 g fat (5 g sat), 5 g sugar, 7 g fiber, 3 g protein
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2/3 Cup Shelled Edamame + 1 Tbsp Soy Sauce
Twelve grams of protein and a hint of salt will cure your cravings until your next bite.
Per serving: 149 cal, 5g total fat, 12g carbs, 4g sugar, 4g fiber, 13g protein
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1/2 Cup Cottage Cheese + 1/2 Cup Sliced Strawberries + 1 Tbsp Strawberry Preserves
Consider this a healthy bowl full of strawberry cheesecake, with a lot more muscle-building nutrients.
Per serving: 192 cal, 4g total fat, 25g carbs, 18g sugar, 2g fiber, 14g protein
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1/4 Cup Oats + 1/2 Cup Canned Pumpkin + 1/4 Cup Nonfat Vanilla Greek Yogurt + 1 Tsp Pumpkin Pie Spice
Dessert in a bowl, featuring fewer ingredients, more nutrients, and yet the same sweet-tooth satisfaction.
Per serving: 197 cal, 3g total fat, 38g carbs, 18g sugar, 4g fiber, 9g protein
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1/2 Cup Grape Tomatoes + 2 Oz Mini Mozzarella Balls + Balsamic Vinegar Drizzle
A mini caprese salad that provides produce, fat and a hearty forkful of protein.
Per serving: 196 cal, 10g fat, 12g carbs, 10g sugar, 1g fiber, 11g protein
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100-Calorie Bag Popcorn + 1/2 Cup Roasted Chickpeas
A mix of salty and savory, this combo provides a solid carb and protein combo.
Per serving: 167 cal, 3g fat, 36g carbs, 2g sugar, 8g fiber, 7g protein
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Watermelon Slushie (1/2 Cup Frozen Watermelon, 1/2 Cup Frozen Strawberries, Splash Of Orange Juice) + 1/4 Cup Almonds
The best treat for sunny, warm days, you get a cool-me-down, plus a little something sweet. The almonds add some protein and crunch, too — just have them on the side.
Per serving: 117 cal, 4g fat, 21g carbs, 13g sugar, 3g fiber, 3g protein
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Small Baked Potato + 1 Tbsp Red Pepper Pesto
Make it gourmet. This savory side also creates an ideal snack, with a side of potassium.
Per serving: 136 cal 1g fat, 29g carbs, 2g sugar, 3g fiber, 3g protein,
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1 Small Corn Tortilla, Topped With 1/3 Cup Vegetarian Baked Beans + 1 Tbsp Shredded Cheddar Cheese + 2 Tbsp Salsa
Anytime is a good time for a quesadilla. Make a mini one with this Mexican-inspired combo that offers meat-free protein, fat, and carbs.
Per serving: 215 cal, 4g fat, 34g carbs, 7g sugar, 6g fiber, 8g protein
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Thin Slice OF Whole-Grain Toast, Topped With 1 Tbsp Peanut Butter + A Drizzle Of Honey
A PB&J, but hold the J. Instead, give it a hint of sweet with honey and still get your coveted carb-protein blend.
Per serving: 199 cal, 9g fat, 24g carbs, 12g sugar, 6g fiber, 8g protein
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Nonfat Plain Greek Yogurt (5 oz) + 2 Tbsp Taco Seasoning + 1 Cup of Carrots, Celery, And Peppers
A low-cal version of chips and dip, you still get the crunch and fat content but with many more vitamins and minerals.
Per serving: 166 cal, 4g fat, 21g carbs, 7g sugar, 6g fiber, 9g protein
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1/2 Cup Cottage Cheese + 1 Tbsp Cacao + 1 Tbsp Maple Syrup + 1 Tbsp Chopped Pecans
Another take on healthy cheesecake, except this one fulfills your chocolate craving. The nuts give some protein, fat, and added crunch.
Per serving: 198 cal, 9g fat, 14g carbs, 10g sugar, 3g fiber, 15g protein
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Brown Rice Cake + 1/4 Avocado + 1 Hardboiled Egg
Make your own egg salad, by mashing one hardboiled egg together with fresh avocado. Then spread it on a rice cake for an avocado toast crunch.
Per serving: 173 cal, 11g fat, 10g carbs, 0g sugar, 2g fiber, 8g protein
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1/2 Cup Oatmeal + 1/4 Cup 2 % Milk + 1/2 Cup Chopped Apple + 1 Tsp Cinnamon
Oatmeal isn’t reserved for breakfast. Get a little protein and fat from your milk, plus your carbs from oatmeal and apples.
Per serving: 144 cal, 1g fat, 25g carbs, 10g sugar, 4g fiber, 5g protein
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2 Celery Stalks Topped + 1 Tbsp Natural Peanut Butter + 1/8 Cup Raisins
The kids might ask for ants on a log, but they’re good for adults too. You get carbs, protein, and the celery offers some H2O.
Per serving: 176 cal, 8g fat, 22g carbs, 15g sugar, 2g fiber, 5g protein
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4 Whole-Wheat Crackers + 1 Tbsp Natural Almond Butter + 1/2 Sliced Banana
There’s just nothing like nut butter crackers and banana. Get your crunch, filling fat, protein, and a hint of sweet all in one bite-size snack.
Per serving: 200 cal, 11g fat, 25g carbs, 6g sugar, 5g fiber, 6g protein
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Hardboiled Egg + 1 Cup Grape Tomatoes + A Handful Of Arugula
Get your greens and fresh ingredients. You’ll love the juiciness of the tomatoes and how the egg holds you over until your next meal.
Per serving: 107 cal, 5g fat, 6g carbs, 5g sugar, 2g fiber, 7g protein
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1/4 Cup Dark Chocolate-Covered Almonds (About 11)
A quick on-the-go snack that provides chocolate, plus fat and protein — and is easy to munch on wherever you travel.
Per serving: 200 cal, 14g fat, 21g carbs, 16g sugar, 3g fiber, 3g protein
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Medium Mashed Sweet Potato Mixed + 1 Tbsp Pumpkin Seed Butter
It’s like pumpkin pie, only heathier, thanks to the fiber, potassium, and vitamin A. Any nut or seed butter will do, but trust us, you’ll love it.
Per serving: 183 cal, 7g fat, 26g carbs, 7g sugar, 5g fiber, 7g protein
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1 Cup Arugula + 1 Tbsp Sunflower Seeds + 1 Tbsp Shredded Cheddar Cheese + 1 Tbsp Balsamic Vinegar + 1 Strawberry, Chopped
Have a mini salad as your snack to get your fill of leafy greens, a crunch from the seeds, sweetness from berries, and filling fat from cheese.
Per serving: 108 cal, 6g fat, 9g carbs, 7g sugar, 1g fiber, 5g protein
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