24 Best 200-Calorie Prepackaged Snacks

24 Best 200-Calorie Prepackaged Snacks

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Sweet, salty, crunchy, or creamy—no matter what you're in the mood for, we've picked the perfect healthy snack for you.

Snack Smarter

Photo: Caitlin Bensel / Illustration: Lauren Tamaki

Americans are snacking more than ever. But we still want food that tastes good, in addition to being good for us. That’s why our staff tasted hundreds of new snacks, all introduced in the past year. We landed on these 24 favorites with 200 calories or less per serving. Time to get snacking, tastefully.

Horizon Apple Clusters

These adorable little balls are supremely crunchy, with a hint of cinnamon that doesn’t overpower the sweet apple flavor.

Bolthouse Farms Veggie Snackers in Carrot Meets Ranch

Our panel fell in love with this fun snack (you tear open the corner and shake ranch seasoning over the carrots). The flavor is fresh, giving the carrots a zesty quality that quells your urge for junk food in only 25 calories per serving.

Smucker’s Fruit-Fulls in Apple Cobbler with Oats

It was hard to find a pouched snack that satisfied our adult panel, but this one did the trick. It’s a nice twist on traditional applesauce with an added whole-grain and fiber benefit.

Welch’s Apple Orchard Medley Fruit Snacks

The first ingredient is fruit puree blend, so we instantly approved. Then we tasted: True apple flavor without being too sweet or too tart. Provides 100% of your daily vitamin C in just 80 calories.

Sneaky Chef No-Nut Butter Grab & Go

Nut allergies? This creamy golden pea spread mimics nut butter with big-time roasty-nutty flavor but none of the allergens. The individual serving cups make it ideal for lunch boxes.

Evolution Fresh Emerald Greens Cold-Pressed Juice

First you taste refreshing cucumbers; then it’s tangy and lightly sweet on the finish. Delivers a dose of potassium (18% of your daily needs) on par with coconut water.

Noosa Pumpkin Yoghurt

In the deluge of pumpkin-flavored products on the market this time of year, it’s easy to enter the ranks of the pumpkin-averse. Not so with this decadently creamy yogurt that keeps portion size in check.

Tribe Fiery Sriracha Hummus

Sriracha is such a big trend, but this product really delivers on the condiment’s promise— authentic warm heat in a wonderfully creamy hummus base.

Kite Hill Cream Cheese Style Spread

This dairy-free alternative is made with almonds and contains zero grams of sat fat. The almond flavor is subtle, and testers liked the plain and chive versions equally.

Sargento Balanced Breaks

The combo of ingredients hits salty, sweet, and savory notes and lets you build your own protein-packed snack (or toss it over a bed of spinach for a quick salad meal).

Michele’s Apple Quinoa Granola

Crispy clusters of toasty oat- and quinoa-flecked granola—one of the better-textured brands out there, with true apple flavor and good nut distribution. Only 4 grams of sugar per serving.

Fiber One Chocolate Chip Crunchy Cookie

A healthier alternative to your typical store-bought cookie—it’s made with whole-wheat flour and provides 5 grams of fiber per serving. The crunchy texture begs to be dunked in a glass of ice-cold milk.

Halo Top Creamery Mint Chip Ice Cream

240 calories for the entire pint—we still can’t believe it! The texture lands somewhere between frozen custard and old-school ice milk. The natural mint flavor enhances the treat’s milky sweetness.

Kerrygold Soft & Creamy Dubliner Cheese Wedges

Oh-so-very creamy and rich, with a mildly nutty flavor for only 45 calories per wedge. Try it spread on a sandwich, stirred into a pot of whole grains, or as a dip for veggies or fruit.

Annie Chun’s Gochujang Seaweed Crisps

Funky Asian flavor (think of gochujang as a savory miso-like condiment) with lingering heat wrapped in crisp, crunchy texture. If you wanted to eat the entire bag, it’s still only 160 calories.

Planters Sea Salt & Vinegar Peanuts

This versatile nut mimics the flavor of the classic potato chip combo, easily transitioning from snacking hour to happy hour. Or toss over a salad for lunchtime crunch. There’s a nice tang here, with a hint of salt—but not so much that it covers up the flavor of a good roasted peanut underneath.

Post Great Grains The Bar Undone Granola Snack Mix

This perfect mix of nuts, grains, flax, chia, roasted chickpeas, and dried cranberries offers 4 grams of fiber and 9 grams of protein per pouch.Try it as a topper for oatmeal or yogurt.

Nature Valley Nut Crisp Bar in Salted Caramel Peanut

Tastes like fresh sunflower seeds with just the right texture and a nice sweet-salty balance—delivers on the caramel flavor with only 6 grams of sugar per bar.

Unreal Milk Chocolate Crispy Quinoa Peanut Butter Cups

You had us at “peanut butter cup,” but the addition of quinoa lends a delicate crunch, giving this old-fashioned flavor profile a hip twist.

Biena Chickpea Snacks in Habanero

With a large serving size that satisfies a crunch craving, these roasted legumes are crisp without making you worry about a trip to the dentist, and they have just enough sweet to balance out the habanero heat.

Outshine Simply Yogurt Bars in Peach

Big, fresh peach flavor—like peach ice cream on a stick—with no hint of artificiality. The yogurt tang is a great complement to the bar’s supercreamy richness. And 5 grams of protein per bar is a sweet bonus.

Harvest Stone Brown Rice, Sesame, and Flax Crackers in Original

These gluten-free crunchers provide 20 grams of whole grains per serving. They’re supercrispy, deliver a good sesame and brown rice flavor, and are sturdy enough to hold up to toppings or dips.

Cape Cod Blue Corn Multigrain Dipping Shells

The scooplike shape is perfect for dipping or topping. Chia and brown rice lend depth of flavor and elevate the whole-grain content of this chip to 19 grams per serving (that’s almost half your daily recommended amount).

Angie’s Boom Chicka Puff White Cheddar

The airy texture is a great alternative to traditional cheese puffs (and won’t leave behind bright orange fingers) and boasts an ingredient list that includes whole grains like quinoa, sorghum flour, and cornmeal.

20 Healthy Snack Ideas That Are Under 200 Calories

If sneaking treats is tripping you up on the way to your weight loss goal, it's time to change up your snack game. This list of low-calorie healthy bites can get you back on track.

A small fruit smoothie can make for a healthy snack under 200 calories, depending on the recipe.

If weight loss is one of your goals and you're in the mood for a quick nosh or nibble, beware. Research suggests that snack preferences tend to skew toward energy-dense desserts, candies, sugary beverages, and salty foods. And, overall, snacking can account for between one-quarter and one-third of your total daily calories, studies show. All that less-than-healthy snacking can very easily add up to weight gain.

But don't give up on snacking just yet! “Even in a well-balanced and proportioned daily diet, there is room to enjoy treats and snacks,” says Malina Malkani, a registered dietitian nutritionist based in Westchester, New York, and the author of Simple and Safe Baby-Led Weaning. Regular mini-meals or snacks can add valuable nutrients to your diet, promote satiety, help you maintain a healthy weight, and prevent overeating later, according to a review published September 2016 in the journal Advances in Nutrition.

The secret to a weight-loss-friendly snack is a low calorie count. As a bonus, limiting calories may improve “bad” (LDL) cholesterol, blood pressure, and insulin sensitivity, even in adults without obesity, according to a July 2019 study in The Lancet. Ready to start? Read on for our list of 20 snacks with fewer than 200 calories.

6 Cups Microwave Popcorn

When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the Academy of Nutrition and Dietetics. It's also high in fiber, which can help you stay full longer.

  • Saturated Fat: 0.5
  • Sodium: 220 mg
  • Cholesterol: 0 mg
  • Carbs: 24 g
  • Fiber: 6g

Peanut Butter Stuffed Banana

Two ingredients and two easy steps, what more could we ask for in delicious high protein snacks. Just slice one small banana in half lengthwise and sandwich about 2 tablespoons of your favorite peanut butter between. If you're feeling really fancy, drizzle on honey or a sprinkle of cinnamon. This high-protein banana sandwich is the perfect cure to midday cravings.

High-Calorie Foods and Snack Ideas to Gain Weight

Your registered dietitian (RD) or healthcare provider may have recommended a high-calorie and high-protein diet because your body is currently burning more calories than you are taking in. This can cause you to lose weight. Medical conditions and other causes that make it hard to gain weight include:

  • Cancers.
  • Stress, depression or anxiety.
  • Infections including HIV/AIDS, tuberculosis, parasites and others.
  • Genetics (you were born with a high metabolism rate).
  • Medicines that cause nausea and vomiting, including chemotherapy.
  • Diarrhea.
  • Active calorie burner (you burn a lot of calories at your job, are very physically active, frequently workout).

Other circumstances in which weight gain is recommended include:

  • You’ve had a long stay in the hospital and have lost weight.
  • You’re an athlete and want to gain muscle weight and strength.

How is underweight defined?

You are considered to be underweight if your body mass index (BMI) is below 18.5. (See the reference section for link to easy-to-use BMI calculator.) About 2% of the population is underweight. Women are four times more likely to be underweight than men. Age groups most affected are young people ages 18 to 24 and those over the age of 65.

What are the health risks of being underweight?

While obesity is more frequently in the news as a major health problem, being underweight can also result in health problems. Health risks can include:

    (there may be difficulties in a woman’s ability to conceive if she is underweight). from not getting enough calcium and vitamin D in your diet. from not getting enough iron in your diet.
  • Weakened immune system.
  • Thinning hair/hair loss, teeth and gum problems, dry skin.
  • General tiredness from lack of energy.
  • Delayed growth and development in children.
  • Poor sleep.

What are some general concepts about how to gain weight?

The main concept to gaining weight is that you have to eat more calories than the amount your body burns. Aim to eat 300 to 500 more calories per day if you want to gain weight slowly. It’s better for your body to gain weight slowly than to put on weight quickly. Eating a surplus of 500 calories a day more than you burn results in a new pound of body mass per week. General rules include eating more often (five to six times per day), eat more fat and eat more protein.

What should I NOT do to gain weight?

Don’t eat junk food. Eating chips, sugary sodas, donuts, and candy will add pounds but not be the source of a healthy weight gain. This weight will mostly end up around your belly, which puts you at risk for diabetes and heart disease. Instead, eat healthy foods that build muscle, such as protein-rich foods.

The Best 1200 Calorie 7 Day Meal Plan

The meals are delicious, and you will lose weight if you follow this plan. The calories are listed by every meal, so you can swap what you want as long as you keep the calories equal. You can eat what you want as long as you follow the calorie plan. Please talk to your doctor if you need to control another specific nutrient or change this meal plan to meet exactly what your body needs.

Ready? Let’s get right to the plan!

Day 1

Bagel with Avocado and Tomato

  • 1 everything bagel
  • 1/2 of an avocado
  • Half a small tomato
  • 1/8 teaspoon of salt
  • 1/8 teaspoon of black pepper

Toast the bagel. While the bagel is toasting, mash the avocado. Then spread the avocado onto the bagel halves. Slice the tomato and add that as well. Sprinkle with salt and black pepper.

Chop the romaine and put the crockpot quinoa over it, to form a quinoa salad.

Chicken Breast With Vegetables

  • 1/2 of a chicken breast
  • 1/2 cup of a mix of frozen corn, carrots, and green beans
  • 1 medium potato
  • 1 teaspoon of garlic powder
  • 1 garlic clove
  • 1 teaspoon of olive oil
  • 1/4 cup chicken broth
  • 1 tablespoon of lemon juice
  • 1/2 teaspoon black pepper

Rub the olive oil on the chicken and sprinkle the lemon and black pepper on it, as well as a pinch of garlic powder. Bake at 350F for 15 minutes. Turn over, add more of the same seasoning to the other side, and bake for another 15 minutes. Finish with salt and pepper to taste. Steam the mixed vegetables for 10 minutes. Also steam the potato (chopped) and garlic in a steamer basket over biting water for around 15 minutes until the potatoes pieces are tender. Warm the chicken broth up, then add the potatoes, garlic, salt, and pepper to the broth and mash all together until smooth. Serve on a plate and enjoy .

Day 2

  • 1/2 cup of quick oats
  • 1/2 cup of frozen blueberries
  • 1 tablespoon of brown sugar
  • 1 cup of almond milk
  • 1 tablespoon of crushed pecans

In a pot, cook the oats with the almond milk until the desired consistency is reached. Near the end, add the frozen blueberries and mix well. Mix in the brown sugar, and top with the pecans .

  • 1 cup of cooked bulgur
  • 1 cup of spinach
  • 1 cup of romaine lettuce
  • 1 tablespoon of pine nuts
  • 1 oz of goat cheese
  • 2 asparagus stalks
  • 1 teaspoon of olive oil
  • 1 garlic clove
  • Salt and black pepper to taste
  • 2 tablespoons of lemon juice

Cook the bulgur according to the instructions on the package. While that is cooking, chop the asparagus and garlic and fry them with the olive oil. In a large bowl start adding the lettuce and spinach. When the bulgur and asparagus are done, add those as well. Add the pine nuts, goat cheese, lemon juice, salt, and pepper. Mix well.

Honey Garlic Shrimp With Rice

Cook the shrimp, the rice, and steam the broccoli. Once everything is done serve together and enjoy. You can pour some of the leftover sauce that was used to cook the shrimp to the rice to add more flavor.

Day 3

Scrambled Eggs With Vegetables

  • 2 eggs
  • 1/2 cup of mushrooms
  • 1/4 cup onions
  • 1 garlic clove
  • 1/2 cup of chopped bell peppers
  • 1 cup of kale

First, sauté the chopped onion and garlic with a little bit of water. Then add the mushrooms, bell pepper, and eggs. Mix well and scramble the eggs. Next chop the kale and add that as well.

  • 4oz of canned tuna
  • 1.5 tablespoons of mayonnaise
  • 1 teaspoon of soy sauce
  • 2 teaspoons of sriracha
  • 2 mini tortilla wraps
  • 1/2 cup of shredded carrots
  • 1/4 of an avocado
  • 1/2 cucumber, cut into long strips

In a small bowl, mix the tuna, mayonnaise, soy sauce, and sriracha. Get your wraps ready and divide the tuna salad between the two wraps. Add the carrots, cucumber, and avocado to each wrap. Wrap and enjoy.

4:00 pm Snack (160 calories)

Day 4

Yogurt With Fruit & Granola

  • 1 cup of plain, nonfat Greek yogurt
  • 1/4 cup of granola
  • 1/2 of a chopped banana
  • 1/2 cup chopped strawberries

Put everything in a glass, layer it, and enjoy.

Spread the peanut butter onto the celery stalks. Sprinkle with raisins.

Herbed Cheese & Tomato Sandwich

  • 1 English muffin
  • 1/4 cup low fat cottage cheese
  • 2 slices of tomato
  • 1/4 of an avocado
  • 1 tablespoon of mustard
  • 1 leaf of butter lettuce
  • 1 tablespoon of chives
  • Garlic powder to taste

Assemble everything onto the English muffin.

Chop the romaine and put the crockpot quinoa over it, to form a quinoa salad.

Day 5

  • 1 pack of instant oatmeal
  • 1 grated apple
  • 1 teaspoon of cinnamon
  • 1/8 cup of crushed walnuts

Cook the oatmeal with water. Mix in the cinnamon and grated apple. Top with walnuts.

  • 1 whole wheat bun
  • 1 veggie burger patty
  • 1/4 of an avocado
  • 1 round of canned pineapple
  • 2 tablespoons of bbq sauce
  • 1 handful of alfalfa sprouts

Bake the veggie burger according to instructions on the package. Assemble the burger with all of the ingredients and enjoy.

1 serving is one chicken breast, with 1/3 cup of bruschetta. So have 2 chicken breasts with 2/3 cup of bruschetta.

Day 6

Place all of the ingredients in the blender and then blend.

Yields 18 boats. One serving is two nacho boats. 145 calories per serving.

4:00 pm Snack (140 calories)

  • 1 tablespoon of olive oil
  • 1 small chopped onion
  • 2 garlic cloves, chopped
  • 1 head of cauliflower, chopped
  • 1 tablespoon of dried thyme
  • 1 liter of vegetable broth
  • Salt & black pepper to taste

Fry the onion and garlic with the olive oil. Then add all of the ingredients along with the broth. Cook for 25 minutes, or until the cauliflower is soft. Then blend and serve. Makes 4 servings, 121 calories per serving.

Day 7

Scrambled Eggs With Vegetables

  • 2 eggs
  • 1/2 cup of mushrooms
  • 1/4 cup of red onion
  • 1 garlic clove
  • 1/2 cup of chopped bell peppers
  • 1.5 cups of spinach

First, sauté the chopped onion and garlic with a little bit of water. Then add the mushrooms, bell pepper, and eggs. Mix well and scramble the eggs. Next add the spinach.

Leftover Bruschetta Chicken

1 serving is one chicken breast, with 1/3 cup of bruschetta. So have 2 chicken breasts with 2/3 cup of bruschetta.

4:00 pm Snack (120 calories)

Leftover Honey Garlic Shrimp With Rice

  • 2 oz of honey garlic shrimp
  • 2 cups of steamed broccoli
  • 1/2 cup of cooked brown rice

Cook the shrimp, the rice, and steam the broccoli. Once everything is done serve together and enjoy. You can pour some of the leftover sauce that was used to cook the shrimp to the rice to add more flavor.

1. Dannon Light + Fit Mango Kiwi Non-Fat Yogurt

Per 1-container serving: 90 calories, 0 grams fat (0 grams saturated fat), 7 grams carbohydrates (0 grams fiber, 6 grams sugar, 0 grams added sugar), 65 milligrams sodium, 15 grams protein

Escape to a tropical paradise with a delicious cup of this mango-kiwi yogurt, which won't put a damper on your daily carb or sugar count. It packs 15 grams of muscle-building protein (including collagen) in just one serving, making it a great post-workout snack. Plus, it's low in sugar, with only 6 grams coming from real fruit. Top with your favorite low-sugar granola to add a hearty crunch.

Buy it​: Instacart ​Price​: $1.97

20 Low-Calorie Salads That Are Packed with Protein, Fiber, and Tons of Flavor

These healthy recipes can be whipped up year-round and on the table in as little as 10 minutes.

Even salads can be secret calorie bombs (blame ranch dressing!), but if your plate looks too skimpy you&rsquoll wind up starving an hour later. Like many things in life, a good salad is all about balance. You want a mix of satiating protein, fiber-filled fruits and vegetables, and healthy fats. What&rsquos that look like? Keep reading:

How to build a low-calorie salad that keeps you full

Understand your personal needs: First, &ldquolow-calorie&rdquo means something different for everyone, depending on your gender, height, age, and activity level, says Keri Gans, M.S., R.D.N, author of The Small Change Diet. However, she says aiming anywhere between 400 to 500 calories for a meal is a good goal on average. (Find out your estimated calorie needs here.)

Keep it balanced: A truly filling salad has a few key players, says Gans. First, build your base with as many raw or steamed veggies as you can. This ensures your meal includes tons of fiber, nutrients, and variety. Then, add a lean source of protein (such as tofu or chicken), a high-fiber carb (like quinoa or legumes), and a healthy fat (avocado or sliced almonds).

Again, it depends on your personal needs, but a filling salad should be at least 15 grams of protein and 5 grams of fiber.

Watch out for sneaky offenders: &ldquoGrilled veggies can make a salad higher in calories because of the extra oil, so it&rsquos best to order majority of veggies either steamed or raw,&rdquo Gans says. Healthy fats can also rack up in calories if you&rsquore not too careful with your portion sizes. While avocado is a fantastic addition, for example, going for half an avocado instead of one fourth results in more than 80 extra calories.

Finally, &ldquoalways ask for your salad dressing on the side so you can control the amount,&rdquo Gans says. If you&rsquore adding it yourself, make sure you drizzle on no more than two tablespoons.

Now that you have the basics down, you can get to the fun part: eating! Flavorful ingredients, delicious dressings, and the perfect ratio of veggies, protein, and fat have RSVP'd to this party:

While processed and prepackaged foods can be fast and convenient options for meals and snacks, they aren't always the healthiest choices. Making your meals from whole foods or using minimally processed ingredients, such as frozen fruits or vegetables, is usually a better option due to the high levels of unhealthy ingredients commonly found in highly-processed foods.

17 healthy packaged snacks for kids. From bars and cookies to cheese and crackers, holistic nutritionist Aileen Brabazon rounds up the healthiest store-bought snacks that your kids will love. We get it—you don’t always have time to make your own fruit leather, and kids love tearing into packaged foods. Click through for our picks of the

100-Calorie Snacks That Actually Keep You Full and Satisfied

When it comes to healthy eating, nutritious foods are key. And sometimes you just need a little snack to get you through that afternoon slump at work without breaking the calorie bank.

The next time hunger creeps up when it’s least convenient (like an hour before a dinner reservation), turn to this list for a tiny but mighty bite that will sate the hunger beast inside.

1. Pumpkin yogurt

Don’t be ashamed of your pumpkin spice game. You can have pumpkin flavor year-round. The canned variety is always available. Pumpkin increases this snack’s fiber content and flavor profile with minimal added fat and calories.

Combine 1/4 cup pumpkin purée with 1/2 cup nonfat plain Greek yogurt. Sweeten with a pinch of stevia, 1/4 teaspoon vanilla extract, and a sprinkle of pumpkin pie spice blend (or cinnamon).

2. DIY chunky applesauce

Dice up half a tennis-ball-size apple and add it to 1/2 cup unsweetened applesauce. (So much apple!) You’ll get the spoonability of applesauce, but with an added fresh crunch.

Sprinkle with some cinnamon for an extra flavor kick.

3. Jicama and honey mustard dip

Hicka-what? Jicama (pronounced hic-kuh-muh) is a root veggie that touts 6 grams of fiber per cup. Peel and slice 1 1/2 cups and dip into a mixture of 1 tablespoon Greek yogurt, 1 tablespoon mustard, and 1 teaspoon honey.

4. Apples and cheese

Pair a Mini Babybel Light cheese wheel with half a baseball-size sliced apple. The cheese has 6 grams of protein and 10 percent of the daily value of calcium.

5. Kettle corn

Toss 1 teaspoon cinnamon and 1 teaspoon stevia with 2 cups freshly popped popcorn. Try shaking it all up in a paper bag or a container with a lid on it for even topping distribution.

Not a fan of stevia? Swap it for 1 teaspoon honey plus 1 teaspoon water microwaved for 10 seconds to thin it out.

6. Watermelon salad

Here’s a way to use up some of that gargantuan watermelon you tossed in your grocery cart this week. Top 1 cup raw spinach with 1 tablespoon balsamic vinegar and 3/4 cup diced watermelon.

Watermelon is uber-hydrating, and spinach has a ton of vitamin K (which helps blood clot properly when you get cut Vitamin K fact sheet for health professionals. (2020). ods.od.nih.gov/factsheets/vitaminK-HealthProfessional ) and vitamin A (which is good for your eyes). Vitamin A fact sheet for health professionals. (2020).https://ods.od.nih.gov/factsheets/Vitamina-HealthProfessional/#h7

7. Baked apple

Baked apples can get all dressed up and filled with oats, nuts, and other tasty stuff.

But for a simple, less filling version, core a tennis-ball-size apple, dust it with cinnamon, and bake at 350°F (176°C) for 20 minutes (or until tender, but not mushy).

8. Frozen grapes

Grapes make a great snack fresh or frozen, but if you opt for keeping them chilly, they last way longer. Nosh on 1 cup (about 28 grapes) for about 100 calories.

Feeling fancy? Use grapes as fruity ice cubes in a tall glass of water to stay hydrated while snacking.

9. English muffin and fruit butter

Toast half of a whole-wheat English muffin. Top with 2 teaspoons pumpkin butter or apple butter. Choosing these spreads over conventional jams can save about 20 calories per serving.

10. Dark chocolate

Let’s be honest, this snack doesn’t need any pairings to make it taste better. Enjoy 3 squares or 5 dark chocolate kisses for a 100-calorie nibble of something subtly sweet.

Bonus: A bit of flavonoid-rich dark chocolate can help regulate levels of the hormone cortisol to keep stress at bay. Tsang C, et al. (2019). Effect of polyphenol-rich dark chocolate on salivary cortisol and mood in adults. DOI: 10.3390/antiox8060149

11. Egg whites and toast

Avocado toast reigns supreme as a healthy breakfast, but it’s creamy avo spread packs more calories than you may be looking for in a snack.

When you’re after something lighter, try one slice of whole-wheat toast topped with 2 scrambled egg whites. Sprinkle with a dash of pepper and paprika.

And if you want to amp up the nutrients for a few more calories, go for the whole egg, yolk and all. It’s packed with good stuff.

12. Red pepper and goat cheese

Slice up one medium red pepper and enjoy with 2 tablespoons chèvre (aka soft goat cheese). Goat cheese is not only tangy and flavorful — it has about one-third fewer calories and one-third the fat of some cow’s milk cheeses.

13. Carrots and hummus

This one’s a classic for a reason: It’s easy, tasty, and contains protein and fiber. Chow down on 10 baby carrots with 2 tablespoons of hummus for ultimate snacking convenience. Jazz it up with fresh herbs like dill or parsley.

14. Baby corn and soy sauce

For a super quick snack, dip 20 baby corns — the dippable, mini cobs, not corn kernels — into low sodium soy sauce (or coconut aminos, if you have a soy allergy). Baby corn is high in folate, a B vitamin that helps produce and maintain new cells. Folate fact sheet for health professionals. (2020). ods.od.nih.gov/factsheets/Folate-HealthProfessional

15. Open-faced turkey sammie

Can a sandwich be a snack? It can when it’s nice and light, like this one. Toast one slice of whole-wheat bread and spread with 1 teaspoon honey mustard. Top with two slices of deli turkey and dig in.

16. Avocado rice cake

We found a way to lighten up avo toast! Top a rice cake (we like the unsalted brown rice variety) with a quarter of an avocado, mashed or sliced. Sprinkle with cracked black pepper and paprika.

Avocados are a good source of monounsaturated fat (the kind that can help decrease the risk of heart disease). Zong G, et al. (2018). Monounsaturated fats from plant and animal sources in relation to risk of coronary heart disease among US men and women. DOI: 10.1093/ajcn/nqx004

17. Hard-boiled egg whites and mustard

For a protein boost (about 13 grams), boil 4 eggs for 12 to 15 minutes. Let them cool, de-shell, slice in half, and remove the yolks with a spoon. Sprinkle the remaining whites with pepper and dip in 1 tablespoon mustard.

Pro tip: If you add 1 teaspoon baking soda to the water, the eggs will be a cinch to peel.

18. Mexican potato

There’s always the option to bake a potato, but for a quick snack version, turn to the microwave.

Pierce a medium potato (about the size of a computer mouse) a few times with a fork. Microwave on high for about 5 minutes, or until soft (you should be able to slice through it without any resistance).

Top half of the potato with 1 tablespoon salsa and 1 tablespoon plain Greek yogurt (a great stand-in for sour cream). Save the other half in the fridge for the next time you’re in need of a quick snack or easy side.

19. White bean salad

White beans like cannellini provide plenty of dietary fiber, protein, and iron.

Combine 1/3 cup of the creamy little guys with 1 tablespoon sliced scallions, a squeeze of lemon juice, and 1/4 cup diced tomatoes. Instant salad!

20. Chili-lime shrimp

Shrimp are an amazing source of a nutrient you might not think of too often (but need plenty of for boosting immunity): selenium. Avery JC, et al. (2018). Selenium, Selenoproteins, and Immunity. DOI: 10.3390/nu10091203

Toss 10 large boiled shrimp in 1 tablespoon lime juice. Sprinkle with 1/2 teaspoon chili powder. Here’s the kicker: This little snack has over 10 grams of protein.