Listed below are eight simple snacks that have fiber and protein to keep you satisfied between meals. Better yet, each contains fewer than 150 calories.
Roasted Garbanzo Beans
Garbanzo beans, often found in hummus, provide a low-calorie, high-protein snack. They are also a good source of fiber, which improves fat regulation leading to lower levels of LDL cholesterol, total cholesterol, and triglycerides. To make this roasted snack, begin with ½ cup cooked or canned garbanzo beans (also called chickpeas). Drizzle them with 1 tablespoon olive oil, spread on a cookie sheet, and roast in a 400 degree oven for 30-40 minutes.
With only 156 calories in a serving of 40 nuts, pistachios provide fiber, protein and healthy fats. They are high in vitamin B6, which is essential for supporting your body’s metabolism, providing energy and aiding your body in fighting disease and infection. Additionally, the process of removing them from their shells slows down your snacking, helping you avoid mindless overeating. Since they need no cooking or preparation, pistachios are an ideal snack to take almost anywhere.
Kale chips are an excellent alternative to other snacks when trying to maintain weight, especially if you crave something salty and crunchy. Nutritionally, they shine: kale provides vitamins and minerals to assist nearly every system of your body. Two cups of homemade kale chips average around 100 calories, while one ounce of the store bought kind is usually around 150 calories.
Apples with Natural Peanut Butter
Don’t forget about apples! They supply us with immune-boosting vitamin C and contain fiber in their skin. Eat half a medium apple with 1 tablespoon of natural peanut butter for 140 calories. Or try something new! There is now powdered peanut butter that is essentially roasted then grounded up peanuts. You can increase your portion sizes to 1 medium apple with 3 tablespoons of powdered peanut butter mixed with water for 130 calories. This will give you lots of protein and some healthy fats for a filling snack!
Vegetables and Greek Yogurt Dip
Are chips or vegetables and dip one of your favorite snacks? Pre-made dips can add extra calories and fat you don’t need! Try mixing one 6 ounce container of plain Greek yogurt and dry ranch mix to your desired taste. Then dip 1 cup of your favorite vegetables into your homemade ranch dip for only 125 calories. The Greek yogurt is packed with 8 grams of protein as well as vitamins and minerals you wouldn’t get from a premade dip.
Dry Roasted Edamame
Packed with protein and fiber and low in calories and fat, dry roasted edamame are a terrific afternoon snack. With 130 calories in ¼ cup, these nutty and crunchy roasted soybeans add no extra cholesterol or trans-fats to your diet. Great as a snack, salad topper, or just add it to your favorite trail mix.
Oatmeal with Blueberries and Cinnamon
There is roughly 150 calories in ½ cup cooked Old Fashioned Oats with ¾ cup blueberries sprinkled with cinnamon. Among other nutritional value, oatmeal is a good source of soluble fiber which helps lower cholesterol. Blueberries are full of antioxidants and vitamins, and even a small amount of cinnamon regulates blood sugar. Overall, that makes for a nutritious snack!
Greek Yogurt with Jelly and Flax Seed
Combine 1 cup of plain Greek yogurt, 1 tablespoon of strawberry jelly, and 1 tablespoon flax seed for a 150 calorie snack. Not only is this a low calorie option, but it is sure to fill you up because it is packed with protein and fiber. Flax seeds contain healthy fats and high amounts of protein and fiber. Be sure to start with no more than 1 tablespoon in your yogurt and increase slowly to 3 tablespoons to help aid in digestion and absorption of all nutrients.