blog | Your Guide to Snacking + 8 Snacks Under 200 Calories
Go back

Your Guide to Snacking + 8 Snacks Under 200 Calories

healthy habits
Nutrition Articles
portion control

Don’t underestimate the power of a GOOD SNACK! It doesn’t just curb your appetite – it allows you to feel more energized, alert at work and do a much better job during your workout! Snacks keep your blood glucose level steadier since they prevent its dips throughout the day.

However a bad choice of snack can actually sabotage your mood and mostly important your fitness goals! Therefore we recommend you to follow a few guidelines when it comes to snacking:

  1. Make sure you are having a snack because you actually hungry and not because you are bored.
  2. Have a snack 2-3 hours after you meal or 30-60 min before your workout to ensure a productive gym session. Please note: some people need more time to digest pre workout snack properly and some can’t eat before training at all. Therefore there is no one-fits-all rule here! You’ll have to try and see what works the best for you.
  3. Stay away from snacks that have no nutrition value such as chips, candies, chocolate bars, pretzels, cupcakes, cookies, etc. On top of being useless from nutritional point of view, they are extremely addictive! Yes, I’m talking about salt & sugar addictions… the more you have it the more you want it so break out of this vicious cycle!
  4. Keep healthy snacks easily accessible to you at home, work, school and on the go. In this case you won’t be tempted to eat all the empty calorie options we mentioned above.
  5. Always choose snacks that have protein and fiber in it.
  6. Keep your snack portion under control (100-200 calories per snack). Eating “too much of a good thing” is often a hidden reason why you don’t loose weight.

“Too many rules!”- you say…Well, not really. I’m just trying to be detailed because little mistakes can lead to a big failure!

There is a list of GOOD SNACKS that are easy to make (or requires no cooking at all), handy to fit in your purse and eat on the go!


 

Plain Greek Yogurt with “Nutty” Granola & Berries

Calories – 190/Protein -16g/Total Carbs – 16g/Sugar – 10g/Fats – 6g/Fiber – 2g

IMG_9526


 

Fruit + Nuts 

Calories – 170/Protein – 3g/Total Carbs – 29g/Sugar – 16g/Fats – 6g/Fiber – 7g

  • 1 pear
  • 8 cashew nuts

You can pick and choose fruits that you like but keep in mind that grapes, mangos, bananas, pineapples … are  higher in sugar than others. Berries, on the other side, are lower in sugar than most of the fruits so you can opt for them instead!

IMG_9033


 

Hummus with Veggie Sticks

  •  2 oz (57g) small hummus container
  • 1 large carrot

Calories – 170/Protein – 5g/Total Carbs – 14g/Sugar – 4g/Fats – 11g/Fiber – 4g

Pick the veggies you love such as celery, bell pepper, cucumber, tomato. All of them are low in calories, high in fiber and vitamins!

 

IMG_9041


 

Whole Grain High Fiber Toast with Avocado & Tomato

Calories – 156/Protein – 4g/Total Carbs – 20g/Sugar – 3g/Fats – 7g/Fiber – 7g

  • whole grain high fiber toast (1/2 slice Mestemacher “Fitness Bread” or any other whole grain bread with high fiber content)
  • 1/4 of avocado
  • 1 small tomato

IMG_8985


 

Whole Grain High Fiber Toast with Nut butter & Banana

Calories – 190/Protein – 4g/Total Carbs – 24g/Sugar – 7g/Fats – 8g/Fiber – 5g

  • whole grain high fiber toast (1/2 slice of Mestemacher “Fitness Bread” or any other whole grain bread with high fiber content)
  • 1 tbsp of unsweetened peanut butter (or any other nut butter of your choice)
  • 1/3 banana

IMG_9012


 

Homemade Oatmeal Cookie 

1 Cookie:

Calories – 111/Protein – 2g/Total Carbs – 14g/Sugar – 5g/Fats – 6g/Fiber – 2g

This nutritional info is calculated for 1 cookie. Usually you end up with 7-8 medium size cookies if you follow our recipe closely. Give our Vegan Oatmeal Cookies with Nuts & Chocolate Chips a try! It will only take 30 minutes to make this killer snack from scratch:)

IMG_9594


 

Energy Bites

1 Coconut Bite (Ball):

Calories – 150/Protein – 2g/Total Carbs – 19g/Sugar – 13g/Fats – 4g/Fiber – 3g

If follow the recipe closely you’ll end up with 8-9 bites.

IMG_8973

1 Chocolate Bite (Ball) with Peanuts:

Calories – 104/Protein – 2g/Total Carbs – 28g/Sugar – 18g/Fats – 6g/Fiber – 3g

IMG_9047

If follow the recipe closely you’ll end up with 11-12 bites

 

Newsletter Subscribe

Get our fitness tips, recipes and wellness coaching advices right at your inbox

In love with fitness
1

This is a fads free zone!

2

High professional standards

3

There is no cookie cutter programs!

4

There is no quick fixes!

5

You won’t just follow – you’ll learn!