Edamame. One cup of these beans contains more than 16 grams of protein and eight grams of dietary fiber. If you like a crunchy snack, pick dried edamame, which doesn’t require refrigeration.
Granola Bars. The epitome of a grab-and-go snack, granola bars are also portion-controlled.
Banana + Peanut Butter. Maybe you’re already a banana fan, but consider putting some peanut butter on one for your morning snack: A small study in the British Journal of Nutrition found that when study subjects added peanut butter to their breakfast, it helped moderate their glucose concentrations and appetite. 2
Whole-Grain Crackers. Whole-grain snacks are rich in fiber and complex carbohydrates for long-lasting energy.
Apples. You know what they say: “An apple a day…” A medium-sized piece of this fruit packs more than four grams of fiber to help you stay full.
Trail Mix. Nuts and seeds provide a protein punch. To make your own nutritious trail mix, combine your favorite dried fruits and nuts and take it to work in single-serving baggies.
Turkey Jerky. This isn’t your typical gas station jerky. Some health-conscious companies now sell natural turkey jerkies that are high in protein.
Chocolate-Covered Peanuts. This snack is a nice mix of sweet and salty for those who don’t want to choose between the two. Just keep your portion small to avoid too much sugar and fat intake (single-serving baggies come in handy for this).
Air-Popped Popcorn. Popcorn is low in calories but high in fiber. Plus, who doesn’t love a good crunch? Sprinkle your popcorn with salt and pepper (or even cinnamon or chili powder) to give it a tasty kick while you’re chowing down.