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Healthy satisfying snacks

If you want to build a snack designed to keep hunger at bay try the FFP principle! A snack should have Fat, Fibre, and Protein to give you energy, and keep you feeling satisfied until your next meal. It’s not just about nutrition - we also want to make sure that snacks are enjoyable and delicious! Below are some of our favorite snack ideas:

100-150 calorie snacks

• Cucumbers and baby carrots + two tablespoons of hummus (100 kcal, 5 g of fibre, 4 g of protein, 3 g of fat)
• Pita bread (½ a medium) + cherry tomatoes + two tablespoons of tzatziki - (140 kcal, 3 g of fibre, 5 g of fibre, 3 g of fat)
• A handful of trail mix made with Cheerios + walnuts + dried cherries + chocolate chips 140 kcal, 2 g of fibre, 2 g of protein, 9 g of fat)
• Two handfuls of popcorn + a sprinkling of parmesan cheese (90 kcal, 1 g of fibre, 3 g of protein, 6 g of fat)
• 2 sticks Celery + 1 tablespoon of peanut butter ( 107 kcal, 2g fiber, 4g protein and 8g fat)
• Hard Boiled egg and 2 -4 wholegrain crackers
• Light cheese portion and a small piece of fruit (106 kcal, 2g fiber, 6g protein and 6g fat)
• ¾ cup of 0% Greek yogurt with ½ a cup of fruit (150 calories, 3g fiber, 18g protein, and 0.3g fat)
• Protein smoothie (check out our smoothie resource for more ideas!)
• Muffin tin omelet (115 calories, 2g fiber, 9g protein and 7g fat)
• ½ cup of edamame (100 calories, 4g fiber, 9g protein and 4g fat)

150-200 calorie snacks

• Apple + a dash of cinnamon + a tablespoon of peanut butter (198 kcal, 5 g of fibre, 4 g of protein, 8 g of fat)
• Banana + a handful of almonds (182 kcal, 5 g of fibre, 4 g of protein, 7 g of fat)
• A few slices of cheddar cheese (20 g) + crackers (2) + ½ cup grapes (190 kcal, 1 g of fibre, 6 g of protein, 11 g of fat)
• 1 cup of Greek yogurt + blueberries (150 kcal, 1 g of fibre, 23 g of protein, 1 g of fat)
• Hard boiled egg + ¼ of an avocado, cut into slices (152 kcal, 3 g of fibre, 7 g of protein, 12 g of fat)
• ½ cup of cottage cheese + dash of cinnamon + ½ cup blueberries and ½ tsp of maple syrup ( 142kcal, 2 g fibre, 12g protein and 3g fat)
• 5 Cherry tomatoes with 60 g of mozzarella cheese + fresh basil ( 195 kcal, 1g fiber, 14g protein and 13g fat)
• Carrot lentil and ginger soup(198 calories, 6.2g fiber, 11g protein and 3g fat)
• Protein bar (~ 130 - 200 calories, 2-8g fiber, 10 - 20g protein and 1- 10g fats)
• Tuna and avocado - ¼ cup avocado, ½ can tuna in spring water, ¼ cup green onion (175 calories, 3g fiber, 21g protein and 8 g fat)

For more snack ideas check out our recipes page or speak with your Constant Health Dietitian.

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