We get it: You’ve been killing it when it comes to meal prep, you’re fully booked when it comes to your week of classes and you even made it to a Sunday morning yoga session. Go you! But while your super clean lifestyle makes you feel great most of the time, it’s 100 percent normal if those early-morning, mid-afternoon and before-bed hunger pangs strike.
And okay, maybe you take it out on other people or feel yourself getting yourself worked into a frenzy — it happens. To help you nip those unwanted cases of hanger in the bud, try these seven filling snacks that pack the spoonful of satisfaction you need to tackle the rest of your day without losing your cool:
Talk about a trendy and delicious way to pick yourself up in a moment of hangriness! You can’t scroll through your Instagram feed without seeing one of these mouthwatering masterpieces — and for good reason. Avocados are loaded with good-for-you fats that help keep you feeling full longer. Slab some slices of creamy, green goodness onto whole wheat toast and sprinkle with some spices for a truly satisfying way to curb your mid-meal hunger. Just aim for about ¼-½ avocado to keep it snack-sized.
While you’ll likely not eat these tiny seedlings by the spoonful, they make the ideal health-boosting addition to any juice, smoothie or yogurt. They’re packed with just about every type of nutrient your hungry body is craving—protein, fiber, calcium antioxidants and omega-3s—and they promise to keep you full longer. Their hidden secret is their ability to expand in your stomach (cool, right?). Add them to your favorite snack for an extra nutrient boost and to help you stay full until your next meal.
It’s hard to find an easier snack to nom on mid-day than this super healthy nut. And it’s not only delicious, it’s also beneficial. In fact, one study found that filling up on almonds leads to greater reductions in weight, body mass index (BMI), waist circumference, fat mass, total body water and systolic pressure. It might even kill your appetite and fill you up longer, thanks to the fact that they take a while to digest in your stomach. Aim for a quarter-cup serving, which contains a whopping four grams of fiber.
Did you know that oatmeal actually expands in your stomach? Yep, that means it fills you up faster and with fewer calories than your typical snack. Plus, they’re loaded with both soluble and insoluble fiber, meaning they move things along your intestinal tract and help curtail constipation. Have it as a mid-day or a pre-workout snack to squash hunger and give you the energy boost you need to get through the rest of your day.
Brussel Sprout Chips
This tiny, cabbage-like veggie is having a serious moment; it’s popping up on trendy brunch menus across the country. But while the restaurant-prepped kind is likely loaded with olive oil and is possibly even deep-fried, you can make your own delicious, crispy and salty Brussels at home. In fact, whipping up a batch of Brussels chips takes less than 10 minutes and is both high in fiber and low in calories. Make a batch on a Sunday night and package portions into tiny zippered bags to carry you through the week.
This protein-packed staple of the American diet can sometimes get a bad wrap, but even the yolk can go a long way in helping control your hunger. Just one egg—yolk included—costs you only 66 calories. Pop that sucker in the microwave for quick cooking, add a few sprinkles of low-fat shredded cheddar cheese and roll up in a half of a whole wheat wrap for a quick and nourishing snack. You can also make a garlic and egg muffin for breakfast that will keep you satisfied way past lunch. Mix together five eggs with finely chopped garlic, salt and pepper and pour into a muffin pan, greased with olive oil to avoid sticking. Cook at 350 for 10 minutes and you have a high-protein breakfast for a week!
You don’t have to wait until you’re at a sushi restaurant to load up on this Asian delicacy. Purchase these pebble-like vegetable seeds at almost any grocery store—shelled or unshelled. They’re easy to pop in your mouth and just half a cup guarantees you a whopping 8 grams of protein for just 95 calories. Bonus: Edamame is loaded with folate, which in several small studies was found to boost people’s mood.