1. Banana and peanut butter
Cut a small banana in half lengthwise, spread with half a tablespoon of, and top with the other half of banana. This will satisfy a sweet tooth, whilst delivering both fibre and protein, and makes a great post-exercise snack.
2. Small bowl of soup
A chunky soup loaded with vegetables and beans or legumes will tick off both nourishment and satiety. If you’re one who has a five a day portions-eating pattern, it is a great way of getting one or two for your 5-a-day. Skip the side of bread when having soup as a snack.
3. Spicy chickpeas
Prepare some spicy roasted chickpeas and pop it in a sandwich bag for a great on-the-go snack. Chickpeas are high in dietary fibre, which is important for weight loss as it is digested slowly by the body helping to keep you fuller for longer. To prepare, toss chickpeas with olive oil, and season to taste with salt, garlic salt, and chilli powder/cayenne pepper. Spread on a baking sheet and bake for 30 to 40 minutes, until browned and crunchy.
4. Apple crunch
Slice up an apple into wedges and thinly spread some protein-rich nut butter on top (peanut or almond butter are both delicious). Sprinkle pumpkin seeds for added hunger-busting fibre.
5. Hard-boiled egg
Eggs are incredibly filling and one of the best snacks for taming a belly growl. They are a fantastic source of protein and an array of vitamins and minerals. Eggs can be prepared in advance and kept in the fridge for when hunger strikes.
provide a great option for when you’re really hungry, as the volume fills up the stomach giving that sense of fullness. Adding a protein component such as ground flax seed or unsweetened yogurt will ensure that you remain satisfied until your next meal.
7. Handful of raw nuts
Rich in protein, fibre and fat, the combination of which provides your body with sustained energy, whilst keeping your appetite satisfied. A portion of nuts is around 2 tablespoons). Choose the unsalted variety and avoid having the whole packet open on the desk as this can easily lead to mindless eating!
8. Crudités & dip
Make a simple, protein-rich dip by combining Greek yogurt with a sprinkling of cumin, chilli powder and a squeeze of lime. Have a tub of ready chopped carrots, cucumber and capsicum/peppers in the fridge and you’re good to go!
Popcorn is a slow energy-release wholegrain high in fibre and low in calories, making it a weight-loss friendly alternative and that’s simple to prepare at home. Put it in a ziploc sandwich bag and flavour with some dried Italian herbs(basil, oregano, rosemary, and thyme) and a little Parmesan cheese for a pizza-like flavour.
10. Edamame beans
A good source of satiating protein, these little beans are a great snack to bridge the gap between lunch and dinner. To prepare, boil for about five minutes, and serve with chilli flakes or ground black pepper and a squeeze of lemon juice for some added zing.