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Have you ever had that nagging hunger between lunch and supper in the late afternoon or early evening? You’re not alone yourself. After grabbing for the closest cookie or bag of chips, many individuals discover that they are hungry again an hour later. Selecting meals that include fiber, protein, and healthy fats is the key to sensible snacking. Together, these nutrients help to balance blood sugar, slow down digestion, and prolong feelings of fullness and energy.

We got advice from Chef Ranjan Majumdar, Executive Chef at Mayfair Spring Valley Resort in Guwahati, and Surjya Meher, COO of Zuari International Limited, to help you eat wisely and feel full. These 12 expert-recommended snack ideas contain a variety of tasty, accessible items that will keep you going till supper.

1. The Power-Up of the Evening: Jalapeño Cashews

These crunchy, spicy cashews provide a much-needed energy boost in addition to a pleasant bite. Jalapeño cashews blend taste and functionality, making them ideal for a mid-afternoon pick-me-up. “They keep you full and improve digestion,” says Meher. For a high-fiber mini-meal that curbs hunger before supper, combine them with seeds or other nuts.

2. Greek yogurt flavored with seeds or nuts

Greek yogurt is a great source of protein. “It becomes creamy, satisfying, and great for curbing cravings when topped with almonds or sunflower seeds,” Chef Majumdar explains. Probiotics, which promote intestinal health, are also abundant in it.

3. Light yet Filling Roasted Makhanas

Makhanas, or fox nuts, are surprisingly filling despite their light nature. “There are almost 4 grams of protein in one cup,” says Meher. They are a great substitute for greasy chips because of their delightful crunch and low calorie content. For a delicious variation, try the cream and onion taste.

4. Twisted Boiled Eggs

A traditional snack, boiled eggs are easy to prepare yet very powerful. Chef Majumdar advises pairing them with sea salt, chili flakes, or a little hummus. They are portable, high in protein, help mend muscles, and keep you satisfied for hours.

5. Guilt-Free Crunch Healthy Chips

Don’t limit yourself to ordinary potato chips. Healthy chip substitutes that are made from whole grains, lentils, or beets provide a crunchy bite without the guilt. “Usually baked or air-fried, they provide fiber and even a protein boost,” Meher continues.

6. Veggie Sticks with Hummus

Chickpea hummus provides fiber and plant-based protein. “For a revitalizing and refreshing snack, pair it with fresh bell pepper, cucumber, or carrot sticks,” the chef advises. The combination of the creamy hummus and the crunchy vegetables is filling and healthy.

7. Ragi Poha Masala: Contentment Packed with Fiber

For those seeking a nutrient-dense Indian snack, this roasted, trans-fat-free option is a wise choice. According to Meher, “it’s rich in calcium, iron, and fiber—perfect for bone health and feeling full.” It provides both taste and utility with its masala punch.

8. Nut butter on fruit

Apple slices or bananas with a tablespoon of peanut or almond butter on them provide the ideal combination of sweetness and salty flavor. Chef Majumdar observes, “You get natural sugars along with healthy fats, which keeps you fuller longer.” This boosts your energy and attitude in the middle of the day.

9. Roasted Almonds: The Timeless Crunchy Superfood

Almonds have endured throughout time for a reason. Protein, fiber, and good fats are all abundant in roasted almonds. Meher claims that they are ideal for on-the-go eating since they are devoid of preservatives. To tide you over, you just need a little handful.

10. Cups of Quinoa Salad

Quinoa is a fantastic snack in addition to being an excellent food for meals. Majumdar suggests combining it with chopped vegetables, herbs, lemon juice, and olive oil. Prepare ahead of time and distribute into cups for a quick, high-protein, high-fiber snack.

11. Wheat Crunch Flakes: Packed with nutrients and satisfying

Crunchy flakes of wheat are underappreciated. “They’re packed with vital nutrients and high in dietary fiber, which keeps you feeling full and invigorated,” Meher says. For added texture, sprinkle them over yogurt or eat them as a dry snack.

12. Spiced Dry-Roasted Makhana

He recommends roasting makhana with a little ghee, black pepper, and turmeric. The spices improve digestion and immunity in addition to making them taste fantastic.

Last Word: Remain Full and Remain Intelligent

“Adding these nourishing snacks to your day can help bridge the hunger gap between meals without derailing your diet,” as Surjya Meher notes. “The key is using fresh, natural ingredients that combine protein, fiber, and healthy fats,” says Chef Majumdar. They will provide you with energy and satisfaction all day long.

Therefore, avoid the garbage the next time your mid-afternoon hunger strikes. Instead, grab one of these delectable snacks that have been endorsed by chefs and nutritionists; you’ll notice the difference till dinnertime.