Busy day? Zero time for lunch?
Snacking smart can keep your energy up, your brain sharp, and your mood steady. But not all snacks are created equal — many leave you hungrier than before.
Here are 5 quick, portable snacks with 10–20g of protein, healthy fats, and fiber — designed to keep you full and focused:
1. Boiled Eggs + Baby Carrots
- Protein: 12g (2 eggs)
- Why it works: Eggs are high in protein and B vitamins; carrots add crunch + fiber.
- Pro tip: Sprinkle with chili lime seasoning or everything bagel mix.
2. Greek Yogurt + Almonds
- Protein: 15–20g
- Why it works: Greek yogurt is rich in casein (slow-digesting); almonds add texture and satiety.
- Pro tip: Choose plain yogurt and add cinnamon or berries.
3. Tuna Pouch + Whole-Grain Crackers
- Protein: 17g
- Why it works: Omega-3s help reduce work stress, and complex carbs keep you focused.
- Pro tip: Look for low-sodium tuna in olive oil for extra flavor.
4. Cottage Cheese + Pineapple or Cucumber
- Protein: 13–16g
- Why it works: A salty-sweet or savory combo with slow-digesting protein.
- Pro tip: Try it with hot sauce or pepper for a spicy twist.
5. Protein Bar (with Real Ingredients)
- Protein: 12–20g (check label)
- Why it works: Quick and portable — just avoid bars with >10g added sugar or fake fibers.
- Pro tip: Look for ones with whey or pea protein as the first ingredient.
Final Thoughts
These snacks are simple, affordable, and require little to no prep. Add 1–2 to your weekly grocery list and feel the difference by 3 p.m.!
