Nuts are packed with both protein and fiber—two nutrients that will keep you satisfied until you can sit down for a true meal. It doesn’t take too many either. One study shows that eating about seven nuts a day can not only stave off hunger, but also help you concentrate, and may even fight off cancer and arthritis.
Fruit and nut butter
If you're seeking out sweets, try reaching for some fruit; then add a protein boost by smothering it with a creamy nut butter or sunflower butter. The healthy fats in the butter will keep you full, and the sweet fruit will help deliver a jolt of immediate energy. Too much work? Grab a handful of trail mix for the best of both worlds. Nut butter is just one power ingredient in this roundup of energizing post-workout snacks.
Tuna and crackers
A can of water-packed tuna has a whopping 40 grams of protein, along with healthy omega-3 fats. Rather than mixing in mayonnaise, which is high in saturated fat, try spritzing the tuna with a bit of lemon or lime juice, or slice in some avocado for a delicious healthy fat. Add hunger-fighting fiber by pairing it with a few multigrain crackers.
Chips and guacamole
Sound too good to be true? Avocados are packed with good fats and fiber. Pair the guacamole with a healthy chip—like baked black bean with an extra dash of protein, or kale packed with vitamins A and K—and your hunger pangs will be gone in no time. Here’s how to change up your homemade guacamole with deliciously different ingredients.
Grab a single-serving portion of cheese—think low-fat string cheese, Laughing Cow Creamy Swiss or a Mini Babybel—and pair it with a healthy carb, like air-popped popcorn or baked black bean chips. You’ll get a protein punch from the cheese, not to mention a salt fix, and an immediate energy boost from the carbs. Don’t miss the healthy diet and weight loss secrets nutritionists won’t tell you for free.
Greek yogurt with fruit or granola
Greek yogurt has more protein than regular yogurt, along with less sugar. It also has the added benefit of providing lots of bone-building calcium and inflammation-fighting probiotics. Top it with berries or granola to add stomach-filling fiber. Check out these other yummy, healthy Greek yogurt toppers.
Hummus with veggies
Pair your hummus, made from flavorful, protein-packed chickpeas, with a fiber-filled vegetable like broccoli, cauliflower, or carrots. The veggies will fill you up without blowing your calories for the day, and offer a satisfying crunch.
You can satisfy your sweet or salty craving (or both) with a naturally-flavored high-protein turkey or beef jerky. Bonus if you can find one made without preservatives. Double bonus if you can find one made from grass-fed beef: Research shows that grass-fed beef contains the same healthy omega-3 fats found in fish. Check out the other healthy foods that often get a bad rap.
If you’re craving something sweet, grab a few prunes for a satisfying snack. Prunes are a great choice because they’re full of fiber, which will keep you feeling full. They’re also packed with age-defying antioxidants. Add a slice of cheese for an extra fat and protein boost.
Take two slices of low-sodium deli turkey and a slice of cheese, and roll them up with sliced tomato in a whole wheat tortilla shell for a highly satisfying, protein-packed snack. Add a slice of avocado for some healthy fats. Don’t miss these secrets to building the perfect sandwich.