7 low-calorie snacks that will fill you up

Snacks can be a part of a healthy diet. In fact, wise snack choices may even improve your overall health and boost weight loss. How? Healthy snacks consisting of fresh fruits and veggies and a lean source of protein can sate between-meal hunger and prevent overeating at your next meal. 

The key to successful snacking? Be prepared. 

“I encourage pre-planned snacking,” says Jessica Crandall Snyder, a registered dietitian in Lone Tree, Colorado. “I think protein and produce are a great way to help Americans get more of their nutrient needs in their daily diet.” 

Read on for seven satisfying, grab-and-go snacks to get you through your next hunger pang.

“Grab a fruit or vegetable and pair it with a low-calorie protein source,” Snyder suggests. A typical serving of vegetables is about 2 cups. Try slicing celery, carrots, cucumber, and bell peppers early in the week for convenient snacking in the days to come.

Pair your veggies with 2 tablespoons of creamy hummus—about 70 calories—for a filling and crunchy treat that will keep you satisfied, for fewer than 200 calories.

Searching for a midday pick-me-up? Snack on a handful of almonds. One ounce of this nut packs a nutritional punch, containing: 

• 6 grams of protein, which keeps you feeling full
• 3 grams of fiber, which helps you feel full and aids regularity
• 75 milligrams of magnesium, good for regulating blood sugar levels 

Try a small handful; just 23 almonds contain about 160 calories.

For a sweet and satisfying snack, pair a small handful of unsalted almonds with a small apple. This combo totals 237 calories. Or swap the apple for another low-calorie option, like strawberries, which contain just 50 calories per cup.

Low-fat cottage cheese pairs well with many fruits and veggies and is high in protein, with 14 grams per 1/2-cup serving. The fiber from a juicy tomato may be just what your body needs to hold you over until your next meal.

Hollow out a medium tomato and spoon in 1% cottage cheese, or dip cherry tomatoes in a small bowl of the stuff. Jazz it up with a drizzle of tangy balsamic vinegar or a sprinkle of black pepper—or both—for a hearty treat with just about 100 calories.

Apples are a great on-the-go snack. Add 7 grams of protein by pairing your fruit with prepackaged string cheese. A part-skim mozzarella cheese stick also contains 80 calories and 6 grams of fat.

Bonus: Since the cheese is pre-portioned, you don’t have to worry about overindulging.

A 1/2-cup of plain, low- or non-fat Greek yogurt contains just about 65 calories and 11 grams of protein. It's the perfect partner for a serving of fruit, such as blueberries. One cup contains 84 calories, 4 grams of fiber, and lots of vitamin C and K, which plays an important role in blood clotting.

If you’re looking for something to nosh on after a workout, peanut butter and a banana makes for an excellent post-exercise treat. One medium banana contains about 100 calories and 3 grams of fiber. A heaping tablespoon of all-natural peanut butter contains about 100 calories as well, and boasts 5 grams of protein per serving.

To change things up, swap your peanut butter for a spoonful of another protein-packed nut butter, like almond butter.

It’s a smart idea to avoid liquid calories, like those in many coffee drinks, juices, sodas, and smoothies, says Snyder. “Those things can add up pretty quickly,” she adds. A 16-ounce whole milk latte can run about 220 calories, for example, while a 12-ounce can of cola is nearly 140 calories. 

Sipping a glass of fresh water instead has many benefits. It can help keep you energized, regulate your body temperature, and may help you feel full, as well.