Amanda Blechman, a dietitian, says the key to picking the right snack is protein and fiber. We’ve gathered 5 snacks that nutrition experts agree help you stay full until dinner. This way, you can better control your daily calorie intake while keeping your energy up. These snacks are not only nutrient-rich but also tasty and easy to prepare, perfect for enjoying at work or on the go.
1. Nuts and Seeds
Whether it’s almonds, walnuts, or pistachios, nuts make excellent afternoon snacks. Erin Palinski-Wade, a dietitian, highlights pistachios for their great protein and fiber content. “A serving (about 28 grams), roughly 49 pistachios, contains 6 grams of protein and 3 grams of fiber. They’re perfect on their own or sprinkled on oatmeal, cottage cheese, or yogurt for a nutrient boost,” she says. On the go, mix them with dried fruit and whole grain cereal for a quick, satisfying snack.
2. Yogurt Bowl
“Yogurt contains complete protein, meaning it has all nine essential amino acids our bodies can’t produce on their own,” says Blechman. “I usually pick Greek yogurt, which has 15-17 grams of protein per serving. I add fresh berries and fiber-rich ground flaxseed for a quick, tasty snack packed with protein and fiber.”
A yogurt bowl easily curbs hunger without ruining your appetite for dinner. You can boost its benefits by adding chia seeds or sliced almonds, delivering extra omega-3s and antioxidants.
3. Protein Shake
“If you’re on the move, a ready-made protein shake is a great choice,” says Blechman. “Look for one rich in protein and fiber.” Whether you’re heading to a restaurant dinner or coming home late, a protein shake is a quick, nourishing afternoon snack. If you have time, blend in fresh fruit or veggies like spinach to make it even more nutrient-dense and delicious.
4. Avocado Toast
“Many know whole grain bread is high in fiber, but it might surprise you that two slices can provide up to 8 grams of protein,” explains Blechman. “I spread it with avocado, Greek yogurt, and a pinch of sea salt, serving it with fresh fruit.”
Avocado toast is perfect not just for breakfast but also as an energizing afternoon snack. For extra crunch, sprinkle with pumpkin or chia seeds to boost fiber and health benefits.
5. Cereal with Protein-Rich Milk
Not all cereals are created equal, but some make great afternoon snacks. “This powerful combo includes complex carbs, lean protein, and liquid,” says dietitian Vanessa King. “Choose whole grain, heart-healthy cereals with less saturated fat and more fiber. Pair with fat-free or low-fat milk or soy milk.”
If you prefer plant-based milk, pick one fortified with protein. Adding fresh fruit brings extra vitamins and flavor to your snack.
