Whether you experience hunger every hour or wait until mealtime to eat, it's important to have healthy snacks on hand to satisfy your hunger. When the gap between meals is more than 4 hours, it is recommended to have snacks. When properly balanced, snacks provide consistent energy to the body. They help us maintain focus throughout the day and alleviate hunger until the next meal. A nourishing snack is one that contains protein, fiber, and good quality carbohydrates. Here are 50 delicious and balanced snack ideas to inspire you.
Snacks Under 100 Calories
- 1 cup of raw vegetables (cucumbers, mushrooms, snow peas, carrots, celery, bell peppers, etc.) with ¼ cup of spinach dip
- 1 diced kiwi with 1/3 cup of red or green grapes
- ½ cup of colorful fruit salad (strawberries, apple, mango, blueberries, coconut water)
- 10 almonds
- ½ cup of unsweetened applesauce with 1 tablespoon of high-fiber cereal (such as All-Bran)
- Mango and coconut ice pop
- 1 cup of unsweetened almond milk with a square of dark chocolate
- ½ cup of apples and peaches compote with 3 crushed walnuts
- 4 slices of turkey with mustard and pickles
- 1 medium banana
- 2 Melba toasts with 2 tablespoons of commercial bruschetta
- 1 cup of pineapple
- 1 piece or stick of pre-packaged cheese (20 to 30 g)
Snacks 100 to 150 Calories
- ½ cup of roasted soybeans
- ½ cup of Greek salad (cucumber, tomatoes, red onions, olives, feta cheese, lemon juice, olive oil, fresh herbs)
- ¾ cup of fresh grapes and 30 g of light cheddar cheese
- 1 cup of fresh fruit salad (assorted melons, pineapple, mint, vanilla essence)
- 1 toasted English muffin with 2 teaspoons of natural almond butter
- Sliced apple topped with 2 teaspoons of almond butter and 1 tablespoon of toasted coconut
- 4 Social Tea biscuits with 1 tablespoon of light cream cheese
- Chia pudding
- ½ cup of 0% fat vanilla Greek yogurt with ¼ cup of frozen berries and 1 tablespoon of pumpkin seeds
- ½ cup of 1% cottage cheese with ½ cup of fresh berries
- 30 g of light cheese with 4 Melba toasts
- 1 slice of sugar-free and fat-free bread, 1 sliced hard-boiled egg, tomato slices, salt, and pepper
- 10 almonds and 1 orange
- 2 rice cakes with 2 tablespoons of tofu spread
- 1 small bag of reduced-fat popcorn
- ½ cup of multicolored carrots with 2 tablespoons of hummus
- 2 oatmeal cookies
- Homemade chocolate-pumpkin muffin
- Tomato and hummus toast
- 8 olives with cherry tomatoes, 30 g of feta cheese, and a drizzle of balsamic reduction
- 2 Medjool dates
- 1 slice of Swiss cheese (20 g) with 4 Melba toasts
- 1 portobello mushroom with 1 slice of tomato and 1 slice of provolone cheese, grilled in the oven for 1 minute
Snacks 200 to 250 Calories
- 1 slice of whole grain bread, ½ avocado, green onions, salt, and pepper
- ¼ cup of dry-roasted peanuts
- 4 Social Tea biscuits with an individual container (100 g) of 1-4% fat Greek yogurt (flavor of your choice)
- ½ cup of 1% fat vanilla Greek yogurt, ½ cup of blueberries, and ½ cup of cereal
- 2 poached eggs on a whole wheat English muffin with chopped green onions
- Smoothie (½ banana, ½ cup of milk, ¼ cup of plain Greek yogurt, ¼ cup of mixed berries, vanilla essence)
- 2 cups of chicken and vegetable soup
- 1 small tortilla, ½ can of water-packed tuna, 1 tablespoon of light mayonnaise, celery, bell peppers, salt, and pepper
- 1 small tortilla, ½ sliced banana lengthwise, 1 tablespoon of peanut butter
- 1 protein bar
- 2-3 energy balls
- 1 hard-boiled egg with pumpkin seed pesto
- 2 dates with 1 tablespoon of sesame butter (tahini)
- ½ cup of ham pasta salad
- ⅓ cup of mixed nuts and dried fruits
Factors That Influence Hunger
Each person's lifestyle
Type of schedule
Level of physical activity
Age and gender
Health considerations
Tastes
Personal dislikes
Allergies
And many more...
We understand that there is not one single way to eat but as many ways as there are eaters on this planet. Don't hesitate to ask your dietitian which options would be suitable for you!
