- Peanut Butter And Whole Wheat Crackers – healthy fat, fiber and lean protein make up a great snack—fat takes longer to digest and keeps you feeling full longer and protein and fiber help cut down and control hunger. Peanut butter is high in monosaturated fats so watch the amount you use to control your caloric intake.
Portion: 1 tablespoon natural peanut butter and 4 whole-wheat crackers -180 calories and 5 grams of protein
- Vegetable Soup – Vegetables are full of fiber and they help you feel full and stabilize your blood sugar. A bean soup or minestrone can add extra protein and if you’re extra hungry add a whole wheat roll or two whole wheat breadsticks and you’re set.
Portion: 1 cup vegetable soup –100 calories and 4 grams of protein
- Low–Fat Cottage Cheese And Fruit – cottage cheese is underappreciated—it has a good balance of carbs, fat and protein and when you add fresh fruit such as pears, pineapple, melon or berries you get your needed fiber.
Portion: ½ cup low-fat or nonfat cottage cheese with ½ cup sliced or 1 medium piece of fresh fruit -140 calories and 14 grams of protein
- Hummus with Sliced Veggies – The chickpea spread from the Middle East is full of fiber, protein and heart-healthy unsaturated fats. Add veggies like broccoli, bell peppers and carrots and you get the benefit of vitamin C, beta-carotene and a full feeling belly.
Portion: 3 tablespoons of plain hummus with 1 cup of sliced veggies -120 calories and 7 grams of protein
- Trail Mix – Pecans, peanuts, walnuts, almonds and cashews are full of fiber, protein and healthy fat. Add some dried raisins, apricots or cranberries for taste and variety.
Portion: 15 nuts, plus 2 tablespoons of dried fruit – 170 calories and 7 grams protein
Source: Food Network