The golden rule of a good snack: protein + fibre. That combination is what truly satisfies. A pure refined carbohydrate snack (biscuits, pastries) leaves you hungry again within the hour; one with protein carries you to your next meal.
15 healthy snacks with nutritional values
| Snack | kcal approx. | Protein (g) |
|---|---|---|
| Greek yogurt with mixed berries | 150 | 15 |
| Cottage cheese with tomato and oregano | 120 | 14 |
| 2 hard-boiled eggs | 140 | 12 |
| Handful of almonds (30 g) | 180 | 6 |
| Edamame (a bowl) | 150 | 13 |
| Hummus with carrot and cucumber sticks | 180 | 7 |
| Apple with peanut butter | 200 | 7 |
| Tin of tuna in water on wholegrain toast | 180 | 22 |
| Protein shake with water or milk | 130 | 24 |
| Whipped fresh cheese with cinnamon | 110 | 12 |
| Banana + a handful of walnuts | 230 | 5 |
| Rice cakes with turkey and avocado | 200 | 14 |
| Cucumber and carrot with spiced yogurt dip | 90 | 6 |
| Square of dark chocolate >85% + almonds | 180 | 4 |
| Edamame + a kiwi | 170 | 12 |
No-cook snacks to take anywhere
- Individual Greek yogurt pot
- Natural nuts in 30 g portion bags
- Whole fruit (apple, banana, mandarins)
- Tin of tuna or mackerel in water
- Hummus portion pots + vegetable sticks
- Square of dark chocolate >85%
Photograph your snack with Renzy and instantly see if it adds protein or just empty calories. Snacking well counts in your day too.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
Always keep two or three of these snacks on hand — in the fridge, in your bag, in your desk drawer — and you will stop reaching for the vending machine. Log them with Renzy so your mid-morning and afternoon snacks work towards your goal, not against it.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
