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Greek Yogurt with Nuts and Seeds
Greek yogurt stands out as one of the most nutrient-dense afternoon energy boosters you can find. Furthermore, cheese is rich in protein. But Greek yogurt takes this a step further with an impressive protein profile. It’s low in calories but high in protein (1 cup of low-fat cottage cheese has over 24 g). While this refers to cottage cheese, Greek yogurt offers similar benefits with roughly 15-20 grams of protein per serving. Adding nuts and seeds creates the perfect energy-sustaining combo. Nuts – and nut butters – are packed with: healthy fats, fiber, and protein. Peanuts: Technically a legume, peanuts have 7 g of protein per ounce, along with folate (which helps make DNA) and niacin (which helps turn food into energy). When you combine Greek yogurt with almonds or walnuts, you’re getting a powerhouse snack that’ll keep you satisfied for hours.
Hard-Boiled Eggs
Don’t underestimate the humble egg when it comes to sustained energy. For a quick high-protein snack, grab two hard-boiled eggs. “Hard-boiled eggs are a convenient and portable snack that is high in protein and easy to prepare,” says Best. Even a single egg packs roughly 6 grams of complete protein, meaning it contains all essential amino acids your body needs. Even if you’re only hungry for one egg, “A large hard-boiled egg still contains about 6 grams of protein.” The beauty of eggs lies in their versatility and convenience. You can prep a dozen on Sunday and grab them throughout the week. Having a high-protein snack can also help with keeping your blood sugar stable, which helps with your energy levels.
Chickpeas and Hummus
These little powerhouses deserve serious recognition in the energy-boosting world. Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile and an excellent source of fiber. Whether you’re munching on roasted chickpeas or dipping veggies in hummus, you’re getting a fantastic combination of protein, fiber, and complex carbohydrates. These Biena roasted chickpeas are a crunchy snack that will tame your potato chip craving – while being high in protein. All-around nutritious and fiber-filled, chickpeas rock. The fiber content is particularly important because If you eat a meal that is high in fiber, you feel fuller longer,” says Dr. Katherene Anguah, a nutrition researcher at the University of Missouri.
Mixed Nuts
When that afternoon hunger strikes, a handful of mixed nuts might be exactly what you need. A snack pack of almonds might be just what you need to get through a hangry afternoon. The 250-calorie snack-size portion supplies 5 grams of fiber and 9 grams of protein. But nuts offer so much more than just protein and fiber. In addition to having energy-extending protein and fiber, nuts are a good source of magnesium, potassium and calcium – essential minerals that refuel your body’s energy systems. Choose walnuts for a boost of melatonin, the chemical your body releases at night to regulate your circadian rhythm (body clock). Other healthy nuts to reach for, according to Hunter, are almonds, pistachios, cashews, pecans, macadamia nuts, Brazil nuts and hazelnuts.
Cottage Cheese with Fruit
Cottage cheese has made an incredible comeback lately, and there’s good reason for the hype. One cup of cottage cheese topped with a tablespoon of flaxseeds and your choice of fruit – Boakye recommends pineapple – is a great afternoon snack. “Cottage cheese offers 20-28 grams of protein per cup, making it a dense source of protein while being affordable,” she explains. The combination of protein from cottage cheese and natural sugars from fruit creates an ideal energy balance. Their natural sugar content is balanced with fiber, making them a healthier alternative to refined sugars. This pairing gives you immediate energy from the fruit while the protein ensures that energy lasts throughout the afternoon without crashes.
Whole Grain Crackers with Cheese
This classic combo isn’t just tasty – it’s scientifically sound for sustained energy. Cheese is a perfect source of protein and cheddar is a good source of calcium, so this snack packs a two-for-one benefit. Pair cheddar cheese cubes with vegetables or whole grain crackers for an afternoon snack. The key is choosing whole grain crackers over refined ones. Complex Carbohydrates: Three or more sugars (oligosaccharides or polysaccharides) bonded together in a more complex chemical structure. These take longer to digest and therefore have a more gradual effect on the increase in blood sugar. Examples: cellobiose, rutinulose, amylose, cellulose, dextrin · Foods: apples, broccoli, lentils, spinach, unrefined whole grains, brown rice Whole grains provide this steady energy release that pairs perfectly with protein-rich cheese.
Edamame
These little green pods pack a surprisingly powerful nutritional punch. Edamame is a “complete protein,” meaning it contains all nine essential amino acids. This makes edamame incredibly valuable for sustained energy, especially for those following plant-based diets. Research suggests that it provides a combination of carbohydrates, protein, electrolytes and water, which can aid in rehydration, muscle repair and recovery. Fiber, protein, complex carbs and healthy fat are all present in this slowly digested, energy-amplifying snack. The fact that edamame is “slowly digested” is crucial for afternoon energy maintenance – you won’t experience the quick spike and crash associated with processed snacks.
Apple Slices with Nut Butter
This combination represents the perfect marriage of natural sugars and healthy fats. Apple slices with your favorite nut butter can be a comforting, nostalgic snack that offers you a mid-afternoon protein boost. While you can choose any type of nut butter, Best suggests a classic peanut butter. The fiber in apples slows down sugar absorption while the protein and fat in nut butter provide staying power. Both nut butter and fruit are full of nutrients and filling fiber. The healthy fats in nut butter also benefit your heart by helping regulate blood pressure, blood sugar, and cholesterol. What makes this snack particularly effective is how the natural sugars provide quick energy while the protein ensures that energy doesn’t crash within an hour.
String Cheese
Sometimes the simplest solutions are the most effective. String cheese is a high-protein snack that’s easy to pack. This string cheese by Good & Gather is fantastic – reviewers rave about the quality of this product. With roughly 7 grams of protein per stick, string cheese offers incredible convenience without sacrificing nutritional value. In addition to being a quick and easy snack, cheese is incredibly healthy and filling. It’s an excellent source of calcium, phosphorus, and selenium, and it contains small amounts of many other nutrients. The portability factor makes string cheese perfect for busy afternoons when you need something you can eat on the go.
Popcorn with Nutritional Yeast
This might surprise you, but popcorn can be an excellent afternoon energy food when prepared correctly. Popcorn is a popular and healthy snack that provides B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber, with … In addition, some research suggests that popcorn is a particularly filling snack. In a small 2012 study, participants who snacked on popcorn were less hungry and ate less than those who snacked on potato chips. While regular popcorn isn’t particularly high in protein, there’s a simple fix. You can significantly increase its protein content by adding nutritional yeast, which provides … In addition to being a vegan-friendly source of protein, nutritional yeast adds an appealing cheese-like flavor. This transforms a basic snack into a protein-rich energy sustainer that actually tastes amazing. The secret to afternoon energy isn’t complicated – it’s about choosing foods that provide a steady release of energy rather than quick spikes followed by crashes. The key is to make sure your snacks are nutritious and contain protein. Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilizes blood sugar levels. These ten options give you the perfect foundation for sustained energy that’ll carry you through even the busiest afternoons. What’s your go-to energy-boosting snack from this list?