We all had this moment: stomach grumbling at 10 AM or feeling that afternoon slump. You think snacking will save you, but as it turns out, sometimes, it won’t. So if you’re tired of constant hunger pangs and snacking every hour, this one’s for you! Check out these 15 snacks that will help you stay satisfied and full for longer.
15. A Handful of Almonds
They may not look like it but almonds are a nutrient powerhouse. And there’s an emphasis for “handful” here because a small amount can already tide you over. More specifically, a one-ounce serving of almonds has 13 grams of healthy fats and is always cholesterol-free. In addition, you get some Vitamin E, magnesium, fiber, and riboflavin. Go for unsalted ones to avoid the post-snack thirst trap.
14. Apple Slices and Nut Butter
This one’s a homemade snack but so easy to put together. Just pair the apple slices with a spoonful of nut butter to enjoy a textural dream: that combination of crisp apple and creamy nut butter. This combo also gives you fiber and protein, which are responsible for making you feel full right away and feel full for longer, respectively.
13. Greek Yogurt with Berries
Here’s another great source of protein with a fruity twist. For this snack, Greek yogurt would be your source of protein; choose a plain one and sweeten it yourself if you want to keep a close eye on your sugar intake. Adding berries is a wonderful way to get natural sugars, as well as antioxidants and fiber. Blueberries, raspberries, and strawberries are some of the healthiest around!
12. Hard-Boiled Eggs
Hard-boiled eggs are easy to prepare, store, and grab when you’re on the go. What’s even more special about these eggs is their protein content. A large egg could give you 6 grams of protein, and this high-quality protein takes longer to digest than carbs, keeping you feel full for a longer period of time. Hard-boiled eggs also contain Vitamin D, which is crucial for bone health.
11. Edamame
Snacking while watching your calorie intake? Edamame is a good choice as it’s a low-calorie, high-protein, and high-fiber snack. To make edamame more interesting, you can toss it in olive oil and grill. Edamame is also the perfect excuse to bring out your old spice blends, but sometimes, just a sprinkle of sea salt will do the trick!
10. Whole-Wheat Crackers with Avocado
Mashing some avocado on a couple of whole-wheat crackers will give you a creamy, satisfying snack. But that’s not all, because they offer a combination of fiber, healthy fats, and nutrients that promote satiety. Avocados are packed with vitamins C, E, K, B6, as well as minerals. Meanwhile, the crackers are your source of carbs (for energy) and fiber (for feelings of fullness).
9. Cottage Cheese
Cottage cheese is another protein powerhouse that helps reduce the likelihood of overeating. What we love about this snack is its versatility. You can eat cottage cheese on its own, or pair it with fruits, vegetables, and other toppings. It’s worth noting, though, that cottage cheese and cherry tomatoes are a match made in heaven. For a flavor burst, add in some black pepper and cilantro!
8. Roasted Chickpeas
Chickpeas are a cheap but fantastic snack choice. Aside from the protein content, they offer a delightful crunch that would be hard to resist. They’re also packed with fiber, which can help with satiety and digestive health. This sugar-free snack can be bought pre-roasted or you can flavor them with your favorite spices and roast them yourself.
7. Protein Smoothie
Want something sippable for a snack? This is the perfect choice! A protein smoothie is packed, well, with protein that helps with hunger control. A smoothie made with protein powder or nut butter provides a significant of amount of protein that can also support muscle repair and growth. Blend together fruits, your protein source, healthy fats, water, and milk, and you’re good to go!
6. Turkey or Chicken Roll-Ups
A healthier alternative to processed deli meats would be lean turkey or chicken breast slices wrapped around crunchy veggies like spinach, cucumber, or bell pepper strips. If you want something more flavorful, you can add other fillings like hummus, avocado, or cream cheese. Each roll covers your carbs, healthy fats, and protein needs.
5. Veggie Sticks with Hummus
Speaking of veggies and hummus, you can also make a satiating snack using just these two ingredients. For veggies, you can use crunchy celery, carrots, cucumbers, or bell peppers, or a mix of these. Dip them in a creamy hummus and enjoy! Hummus is surprisingly easy to make, but if you’re short on time, a store-bought version will also do.
4. Quinoa Salad
Quinoa is technically a seed and a great carb option to include in your diet. But it’s not just an average carb; it’s one that contains fiber, minerals, protein, and antioxidants. For a truly healthy salad, combine quinoa with vegetables like tomatoes and cucumbers, light vinaigrette, as well as chickpeas for extra protein and fiber.
3. Oatmeal with Fruits and Nuts
Yes, oatmeal can be a snack, especially when enjoyed with fruits, nuts, or seeds. Old-fashioned roll oats are a good choice as they’re slow digesting and will provide you with sustained energy. Top it off with fiber-rich fruits like berries or sliced banana, and sprinkle some nuts for that added crunch and healthy fats.
2. Chia Pudding
Don’t get fooled. Chia pudding tastes like a dessert but it’s a healthy option for breakfast or snack. It’s loaded with fiber, protein, and healthy fats—everything you need to feel full for longer and stay energized. Usually, you just need three ingredients to make this snack: chia seeds, your milk of choice, and a sweetener.
1. Apple Slices with Peanut Butter, Cinnamon, and Chia Seeds
We’ve already talked about apple slices and nut butter, but this one is taking things to the next level. The cinnamon adds a touch of warmth and sweetness, while the chia seeds bring more fiber, plus omega-3s that are good for the heart. Combining these with apple and peanut butter is a delicious and incredibly effective way to conquer hunger pangs and stay full until your next proper meal.