1
Avocados and Tomatoes
Getty ImagesThe fatty acids and fiber found in avocados keep you full for longer. In fact, avocados eaters weighed less, had smaller waists, and lower body mass indexes, according to one study. Pair avocados with tomatoes, which are low in calorie but full of lycopene, an antioxidant that supports healthy blood pressure. Do this in guacamole with whole-wheat chips and you’ve got it.
2
Greek Yogurt
wilatlak villette//Getty ImagesGreek yogurt is great: one-half cup is loaded with probiotics, calcium, and 12 grams of protein. Stay away from cups that are high in added sugar. Your best bet: Buy plain yogurt and add fresh fruit and nuts.
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3
Oatmeal
Arx0nt//Getty ImagesOats aren’t just for breakfast, and individual cups are perfect snack drawer staples. Plus, they’ll keep you satisfied until dinner. In fact, people who ate instant oatmeal were less hungry and ate fewer calories at their next meal compared to people who ate cereal, according to a study. Just be sure to look for plain or low sugar options.
Yeah, prunes! Each one is like a mini fiber bomb. A 100-calorie serving has three grams of the stomach-filling nutrient.
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5
Apples and Peanut Butter
getty imagesIf you crave sweets, there’s no better snack than fruit. Studies show that diets rich in fruits, like apples and pears, help with long-term weight loss. Slather a Honeycrisp with a little peanut butter for a satisfying mix of fiber, fat, and protein.
Almond-rich diets have been shown to help people lose weight and reduce their risk of heart disease. So stock up and toss them in your yogurt, DIY trail mix, or eat them straight-up.
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7
Setton Farms 2 LB Premium Pistachios Dry Roasted w/Sea Salt
Not a fan of almonds? Try pistachios instead. They are richer in flavor, but still offer plenty of health benefits. A 12-week study found that pistachio eaters had lower lipid levels, one indicator of high blood pressure. Pistachios are prefect on their own or added to a yogurt bowl.
8
Sweet Potato Toast
Getty ImagesFor a different take on toast, cut and bake sweet potatoes over the weekend. Sweet potatoes have a high water content and plenty of fiber, which suppresses appetite. Top with ricotta and salt and pepper.
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9
Pipcorn Heirloom Mini Popcorn Sea Salt
Popcorn, a surprising source of fiber, unsurprisingly always sticks to your teeth.
Not Pipcorn, which uses small kernels and tastes nuttier than regular popcorn. One serving has 3g protein, 120 calories and 18g carbs, 3g of which are fiber).
10
Egg on Whole Grain
Getty ImagesIf you prefer something more traditional, throw a slice of whole wheat in the toaster. Top with a hard boiled egg, and you have a satisfying mini meal. And don’t worry about cholesterol: one egg a day won’t increase your risk of heart disease.
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11
Cottage Cheese
Arx0nt//Getty ImagesCottage cheese is one of the most overlooked foods in the grocery store. But here’s a reason to add it to your cart: one 5.3 ounce cup packs in roughly 16 grams of protein. Top with tomatoes, avocado, and a little salt and pepper for a savory treat.
12
Triscuit Original Crackers
They’re high in flavor and fiber (six crackers carry three grams of the nutrient). Nice and hearty, too.
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13
Brussel Sprouts
Getty ImagesBrussel sprouts are the perfect fiber-rich, filling, low-calorie snack you’re probably not eating. Whip up the cruciferous vegetable in a pan with salt and olive oil. Add a soft boiled egg for extra protein. If you like things spicy, chili flakes are a great topper and the capsaicin found in peppers has been shown to increase satiety.
14
Cucumbers
Victor YeeSlice it, sprinkle on a little sea salt, and eat like chips. The vegetable is naturally high in water content, so it’ll help with hydration too.
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15
A pear!
Lisa SchaetzleApples get all the credit, but these high-fiber fruits are just as portable and juicy.
Chickpeas are one of the healthiest legumes you can eat. A cup of garbanzo beans offer 18 grams of protein and includes every amino acid necessary for muscle growth. Roast them at home as a chip replacement or buy a pre-packaged bag that has minimal ingredients.
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17
Hummus
AmazonIf you’re not in the mood for crunchy, hummus is a great way to get your legumes in. Pair with your choice of veggies or whole grain crackers for a solid snack.
18
Country Archer Original Beef Sticks
Keep a bag of jerky sticks in your car or gym bag for an on-the-go snack. Grass-fed beef varieties include more heart-healthy omega-3 fatty acids than other types of beef.
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19
Mozzarella and Tomato
Getty ImagesCaprese salad isn’t just a great appetizer. In fact, the salad is an easy afternoon snack since it’s only two ingredients. Top with salt, pepper, and a little olive oil for a boost of antioxidants and healthy fat.
20
The Good Bean Favas + Pease
Fava beans are full of protein, folate, and fiber, making them a great go-to snack. Add these to your salads in place of croutons for a protein-packed crunch.
Source : Men’s Health