Beat the Afternoon Slump with These 9 Satisfying Snacks

The Science Behind Satisfying Snacks

According to registered dietitians, 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.

Satisfying Snack Options

Here are 9 nutritious snack options that will keep you full and focused until dinner:

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: Low-Sugar Cured Meat

Ditch the sugary jerky and opt for low-sugar cured meat instead. This 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: High-Protein Crackers and Dip

Make your own crackers using flax seeds, eggs, and Parmesan cheese for a high-protein snack. 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: Omega-Rich Fish

These small fish may be strong-smelling, 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 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 stress hormone.

Snack 8: 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.

Remember, the key is to choose snacks that are high in protein and fiber to keep you full and focused until dinner.