When that afternoon snack attack strikes, it’s tempting to reach for whatever is in your path—that bar of chocolate in your desk drawer, the leftover donuts from your morning meeting, a bag of chips from the vending machine. But snacks like these are high in sugar and refined carbs, leaving you ravenous again within a matter of minutes. To stave off hunger until dinnertime, you’re gonna want to reach for a snack with true staying power—one that combines healthy fats, fiber and protein. Here, we offer 20 wholesome snack ideas that won’t leave you feeling guilty about your between-meal nibbles. All below 200 calories, these options will help you snack your way to weight loss.
1/2 cup shelled edamame (120 calories, 9 g fiber, 11 g protein)
Edamame is a healthy handful, packing a powerful punch of protein and fiber in every 1/2-cup serving. Eat them right out of the shell for a tasty afternoon snack.
1/4 cup whole almonds (200 calories, 4.2 g fiber, 7.6 g protein)
Brimming with healthy fats and protein, almonds are the ultimate hunger-curbing snack. They’re calorie dense, however, so be sure to stick to a 1/4 cup serving size.
1 sliced apple and a tablespoon of peanut butter (174 calories, 6 g fiber, 5 g protein)
Stave off stomach grumbles with this tried-and-true snack combination, which will keep you chugging along til dinner.
No-Bake Energy Bite (110 calories, 2 g protein)
Made from wholesome ingredients like oatmeal and peanut butter, these tasty little morsels are full of natural energy. Get the recipe here.
2 tablespoon hummus and 1 cup baby carrots (100 calories, 3.5 g fiber, 2 g protein)
Satisfy a salt craving —and squeeze in some extra veggies—with this crunchy snack combination.
6 oz. non-fat plain Greek yogurt with 1/2 cup raspberries (132 calories, 4 g fiber, 18 g protein)
Take protein-packed Greek yogurt up a notch by adding fresh berries for a burst of nutritious sweetness.
1 packet Instant plain oatmeal (100 calories, 3 g fiber, 4 g protein)
Who says oatmeal is just for the mornings? This fiber-rich breakfast staple makes a comforting afternoon snack. For more staying power, try topping with chopped nuts.
3 cups air-popped popcorn (93 calories, 3.5 g fiber, 3.1 g protein)
When the afternoon munchies strike with full force, whole grain, low-calorie popcorn is your ultimate antidote.
1/2 cup grapes with a light 2% string cheese stick (105 calories, 0.1 g fiber, 6.6 g protein)
Survive a snack attack with your own mini cheese plate.
1/2 avocado with lemon (140 calories, 8 g fiber, 3 g protein)
For the ultra gourmet snack, slice an avocado in half and squeeze some lemon on top.
1 tall Starbucks skinny vanilla latte (120 calories, 12 g protein)
Need a jolt? Grab a skinny vanilla latte from your neighborhood S-bucks—it’s relatively low-cal and packed with protein.
3 oz turkey meat (90 calories, 0.4 g fiber, 14 g protein)
Banish afternoon cravings with protein-packed turkey roll ups. If the idea of eating plain turkey sounds pretty blah, you can always add a dab of Dijon for a burst of flavor, or roll in lettuce for extra crunch.
1 Quest Bar (160-210 calories, 19 g fiber, 20 g protein)
These protein bars taste just like dessert, sans the sugar and carbs. Oh, and they’re loaded with muscle-building protein and dietary fiber, making them the perfect post-workout snack.
1/2 cup cottage cheese with grape tomatoes & dill (81 calories, 14 g protein)
Cottage cheese is a great source of protein. Amp it up with chopped tomatoes and fresh dill.
1 banana (100 calories, 3.1 g fiber, 1.3 g protein)
A great source of potassium, bananas are great for muscle recovery.
2 hardboiled eggs (140 calories, 12 g protein)
Hardboiled eggs are a great portable source of protein. Kick the flavor up a notch by drizzling with hot sauce or dusting with red pepper flakes.
1 Vitatop Muffin (1oo calories, 9 g fiber, 4 g protein)
Vitatops are only 100 calories per piece and high in dietary fiber, so you can have your muffin and eat it, too. For the ultimate snacking experience, pop your Vitatop in the microwave for 30 seconds. Thank us later.
1/2 cup roasted chickpeas (143 calories, 5.3 g fiber, 5.9 g protein)
To make roasted chickpeas, simply line a sheet pan with foil and drizzle chickpeas with olive oil and salt and pepper (for extra flavor, try adding cayenne spice). Bake at 400 for 10 minutes, or until chickpeas are nice and crispy.
1 medium baked sweet potato (112 calories, 3.9 g fiber, 2 g protein)
Not just for Thanksgiving dinner, sweet potatoes make a tasty afternoon snack. Dust with cinnamon and brown sugar to satisfy a sweet tooth.
2 cups kale chips (110 calories, 6 g fiber, 5 g protein)
Never had kale chips before? Boy oh boy—you’re in for a treat. Simply take raw kale, remove the stems, spritz with EVOO, and bake in the oven at 400 degrees until crisp.