1 Pepperidge Farm English Muffin and 1 oz of Lox
This small dish has 15 grams of protein to keep you feeling full and energized for longer.
Per serving: 160 cal, 15 g protein, 2 g fat, 1 g sugar, 740 mg sodium, 1 g fiber
1 1/2 Cups of Sliced Cucumbers and 1 oz of Kraft Philadelphia Whipped Cream Cheese
Because it contains more air, whipped cream cheese has fewer calories per scoop than the regular stuff. What’s more: Cucumbers are a great source of water, so they can help you de-bloat.
Per serving: 100 cal, 2 g protein, 8 g fat (5 g sat), 4 g sugar, 125 mg sodium, 1 g fiber
1 Cup of Kale Chips
Kale is an awesome source of vitamins A, C, and K—plus calcium and fiber. So skip the high-fat chips, and munch this homemade veggie version instead.
Per serving: 80 cal, 2 g protein, 5 g fat (0.5 g sat), 230 mg sodium, 2 g fiber
10 Rold Gold Honey Wheat of a Honey Braided Pretzel Twists and 1 Laughing Cow Original Cheese Wedge
Satisfy a crunchy, creamy, or salty craving with this light snack. While it’s fairly high in sodium, it has more protein and fiber than Combos and way fewer calories than a cheese-stuffed pretzel.
Per serving: 190 cal, 5 g protein, 5 g fat (2.5 g sat), 2 g sugar, 760 mg sodium, 1 g fiber
2 oz Tuna and 16 Multigrain Wheat Thins
Top these crackers with tuna for a crunchy carb fix with a bonus: Tuna contains satisfying protein and iron, which helps your muscles recover after a tough workout.
Per serving: 160 cal, 10 g protein, 5 g fat (0.5 g sat), 4 g sugar, 320 mg sodium, 2 g fiber
10 Baked Tostitos Scoop Chips, 1 Tbsp Kraft Reduced Fat Parmesan Cheese, and 1 Tbsp Chunky Salsa
Microwave this snack for a few seconds, and—voila!—you’ve got light Italian nachos with just enough protein and fiber to hold you over until your next meal.
Per serving: 110 cal, 3 g protein, 2 g fat, 1 g sugar, 310 mg sodium, 2 g fiber
1/4 Cup of Dried Cranberries
The antioxidants in this fruit can boost your brainpower and even help you reach your weight loss goals. While high in sugar, dried fruit beats candy when you need something sweet.
Per serving: 130 cal, 0 g protein, 0 g fat, 29 g sugar, 0 g sodium, 3 g fiber
3 Squares of Hershey Special Dark Chocolate and 2 Tsp of Unsalted Almond Butter
Dark chocolate is low is sugar and high in antioxidants. And because it’s richer than milk chocolate, you can eat less of it to satisfy a cocoa craving. Spread each square with unsalted almond butter for a healthier version of a Reese’s Peanut Butter Cup.
Per serving: 110 cal, 3 g protein, 9 g fat (2.5 g sat), 6 g sugar, 0 sodium, 2 g fiber
This small dish has 15 grams of protein to keep you feeling full and energized for longer.
Per serving: 160 cal, 15 g protein, 2 g fat, 1 g sugar, 740 mg sodium, 1 g fiber
1 1/2 Cups of Sliced Cucumbers and 1 oz of Kraft Philadelphia Whipped Cream Cheese
Because it contains more air, whipped cream cheese has fewer calories per scoop than the regular stuff. What’s more: Cucumbers are a great source of water, so they can help you de-bloat.
Per serving: 100 cal, 2 g protein, 8 g fat (5 g sat), 4 g sugar, 125 mg sodium, 1 g fiber
1 Cup of Kale Chips
Kale is an awesome source of vitamins A, C, and K—plus calcium and fiber. So skip the high-fat chips, and munch this homemade veggie version instead.
Per serving: 80 cal, 2 g protein, 5 g fat (0.5 g sat), 230 mg sodium, 2 g fiber
10 Rold Gold Honey Wheat of a Honey Braided Pretzel Twists and 1 Laughing Cow Original Cheese Wedge
Satisfy a crunchy, creamy, or salty craving with this light snack. While it’s fairly high in sodium, it has more protein and fiber than Combos and way fewer calories than a cheese-stuffed pretzel.
Per serving: 190 cal, 5 g protein, 5 g fat (2.5 g sat), 2 g sugar, 760 mg sodium, 1 g fiber
2 oz Tuna and 16 Multigrain Wheat Thins
Top these crackers with tuna for a crunchy carb fix with a bonus: Tuna contains satisfying protein and iron, which helps your muscles recover after a tough workout.
Per serving: 160 cal, 10 g protein, 5 g fat (0.5 g sat), 4 g sugar, 320 mg sodium, 2 g fiber
10 Baked Tostitos Scoop Chips, 1 Tbsp Kraft Reduced Fat Parmesan Cheese, and 1 Tbsp Chunky Salsa
Microwave this snack for a few seconds, and—voila!—you’ve got light Italian nachos with just enough protein and fiber to hold you over until your next meal.
Per serving: 110 cal, 3 g protein, 2 g fat, 1 g sugar, 310 mg sodium, 2 g fiber
1/4 Cup of Dried Cranberries
The antioxidants in this fruit can boost your brainpower and even help you reach your weight loss goals. While high in sugar, dried fruit beats candy when you need something sweet.
Per serving: 130 cal, 0 g protein, 0 g fat, 29 g sugar, 0 g sodium, 3 g fiber
3 Squares of Hershey Special Dark Chocolate and 2 Tsp of Unsalted Almond Butter
Dark chocolate is low is sugar and high in antioxidants. And because it’s richer than milk chocolate, you can eat less of it to satisfy a cocoa craving. Spread each square with unsalted almond butter for a healthier version of a Reese’s Peanut Butter Cup.
Per serving: 110 cal, 3 g protein, 9 g fat (2.5 g sat), 6 g sugar, 0 sodium, 2 g fiber
1 Cup of Black Pepper and Parmesan Popcorn
Whip up this healthy popcorn recipe to satisfy your munchies on movie night. You can even double the serving for a 100-calorie snack.
Per serving: 50 cal, 1 g protein, 6 g fat (4.5 g sat), 280 mg sodium, 0 g fiber
1/4 Cup of Dry Roasted Seapoint Farms Edamame
Because edamame is loaded with protein, it can satisfy your appetite as well as almonds or other nuts—with much less fat.
Per serving: 130 cal, 14 g protein, 4 g fat (0.5 sat), 1 g sugar, 150 mg sodium, 8 g fiber
6 oz Blueberry Chia Pod
This chia snack pack is just as portable as yogurt, with more fiber and healthy fats. Made solely from chia seeds, coconut milk, and blueberries, it has less sugar and fewer processed ingredients than most flavored yogurts.
Per serving: 130 cal, 3 g protein, 10 g fat (5 g sat), 5 g sugar, 7 g fiber
Whip up this healthy popcorn recipe to satisfy your munchies on movie night. You can even double the serving for a 100-calorie snack.
Per serving: 50 cal, 1 g protein, 6 g fat (4.5 g sat), 280 mg sodium, 0 g fiber
1/4 Cup of Dry Roasted Seapoint Farms Edamame
Because edamame is loaded with protein, it can satisfy your appetite as well as almonds or other nuts—with much less fat.
Per serving: 130 cal, 14 g protein, 4 g fat (0.5 sat), 1 g sugar, 150 mg sodium, 8 g fiber
6 oz Blueberry Chia Pod
This chia snack pack is just as portable as yogurt, with more fiber and healthy fats. Made solely from chia seeds, coconut milk, and blueberries, it has less sugar and fewer processed ingredients than most flavored yogurts.
Per serving: 130 cal, 3 g protein, 10 g fat (5 g sat), 5 g sugar, 7 g fiber
