Healthy Snacks With The _Right_Calories and Nutrients

Sometimes you need a snack to keep your body energized between your main meals or after a workout.

It’s tempting to just grab a snack bar…. however, many of them are not as healthy as you think they are….


Most snack bars cannot be considered to be “healthy snacks”.


Because the majority of them contain LOADS of sugar and other less “healthy” ingredients.

In general, it’s preferable to try to keep a “ healthy snack meal” under 200 calories, with preferably approx. 10 grams of protein and about 5 grams of fiber. This combination of protein and fiber has a fat-burning effect.

Protein fuels the growth of lean muscle mass, which boosts metabolic rate and thereby increases calorie burn, whereas fiber helps improve digestion and helps you from binging on fats and sugars.

It’s not easy to know what snacks have this ratio of nutrients and the right amount of calories. So here are 7 of my favorite healthy snacks, of which 5 also meet the “right” amount of protein and fiber.

Number 1 and 2, the nuts and walnuts, are a bit low on especially the fiber, but they are very handy to take with you and they offer other nutritional value as well.


Here are 7 Healthy Snack Tips for you! 


The first ones need no preparation at all – just have a handful of nuts or walnuts with you! The other ones need some more ingredients and preparation, but are still fast and easy to do!


1) Almonds, Cashews, Pistachios

All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet.

“Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.

Almonds have more calcium than any other nut, making them a great food for overall health. They are also rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.

Please note: Eat almonds and nuts raw or dry roasted.

Nuts are high in fat and calories, so while a handful is a great snack and can hold you over until dinner, a few more handfuls will add on too many calories and can also ruin your appetite altogether.

Avoid: Nuts and almonds packaged or roasted in oil, or with added sugar or salt. Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats or to high temperatures that can destroy their nutrients.

The lowest-calorie nuts at 160 per ounce are almonds: 23 nuts; 6 grams protein, 14 grams fat, 3,5 grams fiber; cashews 16 to 18 nuts; 5 grams protein, 13 grams fat, 0,9 grams fiber; and pistachios 49 nuts; 6 grams protein, 13 grams fat and 2,9 grams fiber.


2) Walnuts

Walnuts contain heart-healthy omega-3 fats.

They also have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.

14 halves contain approx. 185 calories, 18 grams fat, 4 grams protein and 1,9 grams fiber.


3) Whey Protein Shake

First of all: it’s important that you choose a whey protein powder of premium quality, quality matters!

SiseLean is my favorite protein powder, because it’s made of the purest ingredients (no soy, no pesticides, no hormones etc), and supports fat burning, lean tissue building, and appetite control.


  • 1 scoop (22,5 grams) SiseLean or equivalent protein powder
  • 8-12 oz. water (or milk or juice)


Mix it in a shaker or blender until uniform and preferably let it sit for 15 minutes to thicken.

SiseLean mixed with water, is only approx. 85 calories, 4 grams fat, 12 grams protein and 6 grams fiber.


4) Cottage Cheese-Filled Avocado

This is a “fruit and diary combo” and is really good when you’re craving something rich, creamy, and a bit savory. You’ll easily feel full all the way until dinner!


  • 2 ounces of 1% cottage cheese
  • 1/2 avocado


Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. As an alternative to cottage cheese, you can use either Greek plain yogurt or sour cream, top it with some Paprika spices.

This is approx. 200 calories, 16grams fat, 8 grams protein and 5 grams fiber.

 Power Smoothie

5) Power Berry Smoothie

This recipe, which calls for protein powder and plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more.

Frozen berries add fiber (4 grams total), and honey provides sweetness.


  • 1 cup frozen mixed berries (eg. strawberries, blueberries, raspberries, and blackberries)
  • 1/2 cup water
  • 1/4 cup Greek yogurt or ¼ of an avocado
  • 1 teaspoon raw organic honey
  • 1-2 tablespoon whey protein powder


Wash the berries. mix the ingredients in a blender. Add ice it you want it cold.

This is a whey protein powder of premium quality: Whey Protein Powder

This power smoothie gives you approx. 150 calories per serving, 1.3 grams fat and 11 grams protein, 4 grams fiber.




6) Asparagus and Hard-Boiled Egg

Asparagus is rich on fiber, it also a good source of folate and vitamins B6 and E. Organic eggs are good sources of natural protein.


  • 15 asparagus spears (wash and trim ends)
  • 1 hard boiled egg
  • 1-2 teaspoon extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1 teaspoon chopped fresh parsley


The asparagus spears can either be steamed, sizzled on the stove or roasted in the oven with some olive oil (until the stalks are tender and the tips are crisp) or you can eat them raw if they are thin. Put them on a plate, add some olive oil. Chop the hard-boiled egg and put it on the asparagus, add some salt and black pepper for taste and chopped parsley for taste and decoration.

This is an approx. 122-185 calorie snack, with approx. 14 grams fat, 11 grams protein and 5 grams fiber.


Photo and Recipe:

7) Shrimp Stack

Shrimp is low in fat and calories, but packed with protein. This is a fast and easy snack with shrimps (pre-cooked), heart-healthy avocado, Greek yogurt, a bite of jalapeno, lime juice, and spices, placed on top a rye flatbread for a mere 129 calories!


  • 1 tablespoon plain Greek yogurt
  • 1/2 teaspoon fresh lime juice
  • 1/4 teaspoon jalapeño sauce
  • 1/4 avocado, chopped
  • 1 crisp rye flatbread
  • 5 cooked large shrimp
  • Chopped fresh parsley and cracked black pepper (for garnish)


Stir yogurt, lime juice, sauce, and avocado; spread on cracker. Top with shrimp, parsley, and pepper.

This delicious snack has approx.129 calories, 8 grams fat, 9 grams protein, 4 grams fiber.


Enjoy these Healthy and Fat-burning Snacks!

And SHARE in the comments below YOUR favorite, healthy snack!


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