Written by
John Carter
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When your tummy is grumbling and you're hours away from your next meal, it can be distracting, distressing, and simply put, a drag. You may try to wait it out, but the “hangry” mood you fall into is anything but pleasant. Just ask the people around you!
Before you give up, give in, and put a few bucks in the nearest vending machine, plan ahead with low-calorie snack options to hold you over until mealtime. While a “king size” chocolate bar sounds scrumptious, you are sure to regret the impulse purchase.
If you are not prepared with healthful options, you are bound to grab a handful of M&Ms from a co-worker’s desk or sneak a glazed donut from the break room. Who keeps bringing those in anyway?
These five power snacks below (plus some bonus snacks) are low in calories, protein-rich, and delicious. You won’t crave candy, cookies, or chips when your hunger turns to happiness. Give these snacks a try and notice the difference. You won’t be ravenous come lunchtime or starving before supper.
A half-cup serving of low-fat cottage cheese has about 80 calories and 14 grams of muscle-building protein. It is delightfully creamy and surprisingly filling, and you can season it sweet or savory. Sprinkle some cinnamon and nutmeg or a bit of cocoa powder mixed with Splenda or another sugar alternative if you’ve got a sweet tooth. Go for something on the other end of the spectrum by seasoning with sea salt and black pepper, a mix of herbs like parsley, oregano, and dill, or even a dash or two of hot sauce. If you crave that crunch, a tablespoon of sunflower or pumpkin seeds mixed into the cottage cheese will hit the spot.
A serving of 20 grapes has only about 70 calories and 20 almonds brings in about 160 calories plus 6 grams of healthy protein. This snack mix is super satisfying, especially when the juicy grapes are nice and cold, and the almonds are perfectly salty. You will love the texture combo experience and the taste of this special snack. It’s easy to tote in a plastic baggie for on-the-go goodness.
Celery is only about 6 calories per crunchy stalk, so feel free to grab as many as you want to pair with your hummus, made with good-for-you chickpeas. For about ¼ cup of hummus, you will add 100 calories and 5 or so grams of protein. Dip your celery into the hummus or fill the groove with a “schmear.” This wholesome snack will take the place of salty snack foods like greasy tortilla chips and pork rinds that are full of sodium and fat and not good for you. There are many types of hummus flavors out there to select from or get creative and season it yourself.
A 6 oz serving of plain Greek yogurt is about 100 calories with 15 grams of protein. Greek yogurt is so much more satisfying than traditional yogurt, thanks to its thick and rich consistency and the generous protein count, which keeps you feeling fuller longer. If plain Greek yogurt is too boring for your tastebuds, mix in a teaspoon of low-sugar fruit spread, a few raisins or dried cranberries, or a tablespoon of honey or agave syrup. A sprinkle of low-sugar breakfast cereal or chia seeds are two other ideas to jazz it up. Greek yogurt is great for breakfast too, starting your day off with a protein punch. Make it part of your morning.
Edamame is fun to eat, and it is good for you too. Also known as soybeans, these little legumes are about 95 calories per half cup serving with 9 grams of protein to boot. Steamed edamame is the way to go, and you can eat them warm or chilled, with a bit of salt if you desire. Nosh on your edamame before dinner and you won’t be tempted to overeat or eat too fast.
- Apple with tablespoon of peanut butter (or another nut or seed butter)
- Cup of tomato or vegetable soup
- String cheese
- Protein shake or bar (under 200 calories)
- Plain oatmeal single-serve packet
- Rice cake with tablespoon of low-fat cream cheese and sliced tomato or with ¼ avocado and salsa
Also remember to drink plenty of water and other calorie-free beverages like green tea throughout the day to keep you well-hydrated and less hungry. Before grabbing a snack of any sort, see if you may just be thirsty. If you still feel unsatisfied, then choose one of these snacks to settle your stomach until mealtime.
