She Strengthens

Beat the Afternoon Slump with These 9 Satisfying Snacks

When the post-lunch drowsiness sets in, it’s easy to reach for unhealthy snacks that can derail your entire day. But fear not! With a little planning, you can fuel your body with nutritious options that will keep you full and focused until dinner.

The Science Behind Satisfying Snacks

According to registered dietitian Barb Patterson, the key to a satisfying snack lies in its protein and fiber content. Aim for snacks that provide between 100 and 150 calories for women and 150 and 200 for men, with at least 15 grams of protein. This will give you the energy boost you need to power through the afternoon.

Snack 1: Peanut Butter and Banana

This classic childhood snack is a winner for a reason. Peanut butter is high in protein and healthy fats, while bananas are naturally sweet and packed with potassium and fiber. Take it to the next level by adding a scoop of your favorite protein powder to the peanut butter for an extra 13-20 grams of protein.

Snack 2: Biltong

Ditch the sugary jerky and opt for biltong instead. This cured meat snack is low in sugar and preservatives, making it a healthier alternative that’s still packed with protein.

Snack 3: DIY Trail Mix

Create your own trail mix using a variety of nuts and dried fruits to keep your taste buds engaged. Look for nuts like almonds, pumpkin seeds, and cashews, which are rich in antioxidants, zinc, and magnesium. Dried fruits like figs, apricots, and prunes provide a natural source of vitamins and minerals.

Snack 4: Better-for-You Crackers and Dip

Make your own crackers using flax seeds, eggs, and Parmesan cheese for a keto-friendly snack that’s high in protein. Pair them with hummus, peanut butter, or cottage cheese for an added boost.

Snack 5: Roasted Chickpeas

These crunchy little morsels are high in fiber, protein, and potassium, making them a nutritious alternative to hummus. Season them with cinnamon, brown sugar, or cocoa powder for a sweet treat, or go spicy with salt and cayenne pepper.

Snack 6: Sardines

These tiny fish may be stinky, but they’re packed with heart-healthy omega-3 fatty acids, calcium, and vitamins B-12 and D. Pair them with crackers and a bit of Dijon mustard for a satisfying snack.

Snack 7: Dark Chocolate

Indulge in a few squares of dark chocolate (70-85% cacao) to satisfy your sweet tooth and reduce stress levels. Research suggests that the antioxidant compounds in dark chocolate can help combat cortisol, the naughty stress hormone.

Snack 8: Half an Avocado on Whole-Wheat Crackers

Avocados are a dense source of healthy fats, making them a filling snack when paired with whole-wheat crackers. Eat half an avocado for a balanced dose of energy and fats, and add some chili flakes for an extra kick.

Snack 9: Hard-Boiled Egg

Eggs are the ultimate protein powerhouse, providing 12.58 grams of protein per two eggs. Hard-boil them for a convenient snack that won’t crack under pressure.

With these 9 satisfying snacks in your arsenal, you’ll be able to power through even the most sluggish afternoons. Remember, the key is to choose snacks that are high in protein and fiber to keep you full and focused until dinner.