No matter where you go, it pays to have healthy snacks in small, cheat-deterring portions on hand. If you snack from those instead of larger bags or boxes, you’ll eat half as many calories, a study in Obesity found.
These guy-appropriate, 200(ish)-calorie munchies will take the edge off hunger and keep your metabolism firing high. We’ve got whole food snack combos (and individual bites) you can grab during your weekly grocery runs, quick, clever ways to carry them so you can store at the office and always have a healthy snack on-hand, and packaged bites that are so good you’ll think you’re breaking your diet (don’t worry; you’re not).
2 Babybel cheeses, 1 apple
Macros: 235 calories, 11g protein, 25g carbs, 12g fat
Hard-boiled egg, half an avocado, packet of hot sauce
Macros: 192 calories, 8g protein, 6g carbs, 15g fat
Granny Smith apple, 1⁄2 oz (about seven) walnuts
Macros: 182 calories, 4g protein, 26g carbs, 9g fat
Banana, 1.4 oz (about 1⁄4) 85% dark-chocolate bar
Macros: 170 calories, 2g protein, 30g carbs, 6g fat
1 piece light string cheese, 1 oz (small handful) unsalted mixed nuts
Macros: 230 calories, 11g protein, 8g carbs, 18g fat
1⁄2 cup cottage cheese, 1⁄2 cup blueberries, 1⁄2 oz (about 12) almonds
224 calories, 19g protein, 18g carbs, 9g fat
3 cups popcorn, 3 tbsp nutritional yeast (for protein/a nice cheesy flavor), 1⁄2 tsp chili powder, pinch of salt
Macros: 200 calories, 16g protein, 34g carbs, 3g fat
Isopure Zero Carb protein drink, 1⁄2 banana
Macros: 213 calories, 41g protein, 14g carbs, 0g fat
Protein bar with a minimum of 20g of protein and a maximum of 10g of sugar. We like Quest (try Oatmeal Chocolate Chip).
Macros: 190 calories, 20g protein, 22g carbs, 1g sugar
1 scoop protein powder, 6 oz Greek yogurt, splash of water
Macros: 249 calories, 40g protein, 11 carbs, 5g fat
DIY trail mix: crumbled protein bar, 1 tbsp trail mix, 1⁄2 tbsp hemp seeds
Macros: 224 calories, 15g protein, 20g carbs, 11g fat
1 cup whole-grain puffs cereal, 1 scoop protein powder, almond milk
Macros: 210 calories, 22g protein, 26g carbs, 4g fat
2 Vermont Smoke & Cure Ancho Pepper Turkey Sticks, 1 piece light string cheese
Macros: 190 calories, 26g protein, 3g carbs, 9g fat
1/3 BelGioioso Fresh Mozzarella, Prosciutto & Basil Roll
Macros: 230 calories, 20g protein, 0g carbs, 17g fat
Snack 15 + Carrying Hack
Core apple, slice across. Spread 1tbsp chunky peanut butter b/w slices, restack; carry in small jar/container.
Macros: 210 calories, 8g protein, 37 carbs, 16g fat
Snack 16 + Carrying Hack
Cut 12 oz cheese block into 1 oz slabs; bag up and use for quick hunger stoppers.
Macros: 113 calories, 7g protein, 0g carbs, 9g fat
Snack 17 + Carrying Hack
Halve avocado, toss pit. Enlarge cavity, add split hard-boiled egg, close, foil-wrap. Serving size: Half an avocado and 1 hard-boiled egg.
Macros: 217 calories, 8 protein, 8 carbs, 18 fat
Snack 18 + Carrying Hack
Put 1 inch peanut/almond butter in small jar; fill with celery (carrot or apple slices).
Macros: 108 calories, 3g protein, 4g carbs, 9g fat
Snack 19 + Carrying Hack
Take 4 of 8 cheese wedges out of Laughing Cow box; fill side w/ veggie and/or apple slices and keep refrigerated for a quick office or at-home snack. Macros is for one wedge of Light Creamy Swiss and one serving of baby carrots.
Macros: 65 calories, 3g protein, 8g carbs, 2g fat
Plant-Based Snack Bar – Vega Protein+ Snack Bar
Macros: 200 calories, 11 protein, 24 carbs, 9 fat
Snack 21 + Carrying Hack
Set 2 tbsp hummus in closed condiment cup in small container; add veggies/pita chips.
Macros: 174 calories, 5g protein, 25 carbs, 7g fat
Snack 22 + Carrying Hack
Fill zip bag with ripe berries/sliced fruit; freeze. Dip in/add ricotta (1/2 cup) for a rich kick.
Macros: 251 calories, 15g protein, 23g carbs, 10g fat
CLIF Nut Butter Filled Energy Bars – Coconut Almond Butter
Macros: 230 calories, 7g protein, 27g carbs, 11g fat
Macros: 235 calories, 9g protein, 45g carbs, 10g fat
Macros: 190 calories, 14g protein, 11.2g carbs, 10g fat
Macros: 200 calories, 14g protein, 19g carbs, 6g fat
Skinny Pop Popcorn – Original
Macros: 150 calories, 2g protein, 15g carb, 10g fat
Macros: 200 calories, 5g protein, 17g carbs, 15g fat
Macros: 150 calories, 3g protein, 21g carbs, 0g fat
Yum Butter – Almond Butter (1 tbsp) + 1 medium banana
Macros: 200 calories, 5g protein, 31g carbs, 8g fat
Brami Beans – Chili Lime
Macros: 35 calories, 4g, protein, 4g carbs, 1g fat