Hale Handbook

Snacks That Actually Keep You Full

A snack should get you to your next meal. Here's a simple formula, and 25 ideas that go beyond rice cakes.

2 min readUpdated November 2026Not reviewed by a doctor

The short version

  • The best snacks pair protein or fat with fiber, as they keep you full for longer.
  • If you're truly hungry between meals, snacking is fine, and you don't need to snack if you're not.
  • Keep the good options visible and easy, and keep the tricky ones out of reach.

Do you need snacks?

Not necessarily. Trials don't clearly show that snacking or eating more often helps you lose weight. If you're going four or five hours between meals and getting too hungry, a planned snack can stop you from overeating later. If you snack from habit or boredom, you might be better off skipping it. See cravings.

The formula

Protein or healthy fat + fiber. Aim for around 150 to 250 calories.

Crackers alone will leave you hungry in an hour, while crackers with cheese or hummus will hold you for much longer.

25 ideas

Grab and go

  • Apple with a tablespoon or two of peanut butter
  • String cheese with a piece of fruit
  • Small handful of almonds with a clementine
  • Hard-boiled eggs
  • Beef or turkey jerky with low added sugar
  • Roasted chickpeas
  • A banana and a glass of milk

From the fridge

  • Plain Greek yogurt with berries
  • Cottage cheese with pineapple or tomato
  • Carrots, peppers or cucumber with hummus
  • Turkey slices rolled around cheese or cucumber
  • Edamame with sea salt
  • Half an avocado with salt and lemon
  • Tuna on whole-grain crackers
  • Overnight oats, in a small jar
  • Leftovers. They're often better than a snack food

For salty cravings

  • Air-popped popcorn with a little parmesan
  • Pickles with cheese
  • Olives and a few nuts
  • Whole-grain crackers with sliced cheese

For sweet cravings

  • Frozen grapes or frozen banana slices
  • Dark chocolate with strawberries
  • Baked apple with cinnamon
  • A date stuffed with peanut butter
  • Yogurt with cocoa powder and a little honey

Make good choices easy

  • Put fruit on the counter, and chopped vegetables at eye level in the fridge.
  • Portion out snacks. Don't eat directly from the bag. Serve some in a bowl.
  • Keep emergency snacks in your bag, car and desk.
  • If a food is impossible to stop eating, you don't have to keep it at home. Buy a single serving when you really want it.

Late-night snacking

Nighttime eating often comes from not eating enough during the day, or from winding down with food. Try:

  • Eating more protein at dinner.
  • Brushing your teeth earlier, as a signal that the kitchen's closed.
  • Choosing a planned snack, such as yogurt or fruit, rather than wandering the kitchen.
  • Having tea, a bath or a book as a different way to unwind.

If you often eat large amounts at night and feel out of control afterward, that's something to bring up with a clinician. See emotional eating.

Sources

  1. Harvard T.H. Chan School of Public Health: Healthy Eating Plate
  2. Leidy et al., Am J Clin Nutr (2015): The role of protein in weight loss and maintenance

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.

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