When 10am hits, do you start to get a little hungry?  By 12pm, you’re absolutely ravenous?  Maybe the same thing happens to you around 3pm?  Go ahead…it’s ok to have a snack! I love snacks.  Whoever first started the phrase “don’t snack between meals” is lame.  Incorporating snacks into my day holds me over from meal to meal and keeps me from overeating at those meals, aka stuffing my face with whatever is in front of me!  Now that doesn’t mean I’m giving you free reign to grab the nacho cheese chips or a big fat brownie with cream cheese frosting.  I’m talking about smart snacks that are scheduled into your day.

The secret to a great snack = protein + carbohydrates + a little healthy fat  

***Bonus points for adding fruits and vegetables

It’s that simple! By combining protein, carbs and healthy fats , you’re maximizing the satiety factor AND the amount of good nutrition you’re consuming.  Don’t eat for the sake of eating of course. If you’re not hungry, then don’t force yourself to eat.  Always listen to you body’s huger cues.

16  EASY snacks under 200 calories

  • 1 cup plain non-fat or low-fat Greek yogurt with 1/2 cup of fresh berries
    (approx 200 kcal for low fat version, 23g protein, 16g carb)
  •  1 Slice Multi-Grain Wasa Crispbread  with 2 ounces of sliced turkey, slice of tomato and Dijon mustard
    (approx 121 kcal, 16g protein, 10g carb)
  • ½ cup 2% cottage cheese with 1 cup fresh pineapple chunks
    (approx 175 kcal, 17 g protein, 24g carb)
  • One 8-inch high fiber tortilla, one 2.5 ounce pouch light tuna packed in water, 1 tsp light mayo, ½ cup spinach leaves
    (approx 149 kcal, 21g protein, 10g carb)
  • 1 String cheese with 1 orange (Could also choose another single-serve cheese such as Cabot, Baby Bel, or Laughing Cow)
    (approx 140 kcal, 9g protein, 16g carb)
  • 1/2 cup baby carrots, 1/2 cup sliced sweet red peppers, ¼ cup hummus
    (approx 180 kcal, 6g protein, 17g carb)
  • 1/2 cup shelled edamame (found in frozen veggie section at grocery store)
    (approx 120 kcal, 12g protein, 8g carb)
  • 1 hard-boiled egg mashed with 1 tsp tahini (sesame paste), 1 tbsp chopped fresh dill
    (approx 111 kcal, 8g protein, 2g carb)
  • 1 ounce of nuts (size of small handful):
    ~Almonds (approx 180 kcal, 6g protein, 6g carb)
    ~Walnuts (approx 185 kcal, 4g protein, 4g carb)
    ~Pistachios (approx 160 kcal, 6g protein, 8g carb)
  • 1 cup lentil soup topped with 1 Tbsp plain, non-fat yogurt
    (approx 148 kcal, 10g protein, 23g carb)
  • 1 brown rice cake with 1 TBSP natural nut butter (peanut, almond or cashew)
    (approx 145 kcal, 4g protein, 3g carb)
  • 2 cups air popped popcorn, sprinkle of chile powder, 1 Tbsp grated parmesan cheese
    (approx 84 kcal, 4g protein, 12g carb)
  • 2 Wasa Light Rye Crispbreads and 2-1/2 ounces smoked salmon
    (approx 133 kcal, 14g protein, 14g carb)
  • One 8-inch high fiber tortilla, ½ banana sliced, sprinkle of cinnamon and 1 Tbsp natural style nut butter, heated in microwave for 30 seconds
    (approx 200 kcal, 10g protein, 26g carb)
  • 1 packet PLAIN instant oatmeal made with water, topped with 1 cup sliced strawberries
    (approx 155 kcal, 7g protein, 32g carb)
  • Smoothie made with ¼ cup cherry juice, 1-1/2 cups unsweetened green tea, ½ ripe banana, 3 ounces silken tofu, 1/3 cup frozen blueberries, 1 tsp honey
    (approx 175 kcal, 8g protein, 36g carb)

Now, for the finale!  CHOCOLATE PEANUT BUTTER YOGURT!   While this one is just over 200 calories, it tastes amazing and could almost double as a dessert because it tastes so thick and rich!  This creamy snack is great for when you know you’re not going to eat for a while because it keeps you full for a long time.  Loaded with protein, calcium, probiotics,  healthy fats from the peanut butter, and flavonols from the cocoa powder , this concoction not only tastes great, but is nutrient packed!




Chocolate Peanut Butter Yogurt

5 minutes

1 Serving

226 calories for 2% Greek yogurt and 211 for 0%

17.5 grams carb

16 grams protein


  • 1/2 cup Greek yogurt, 2% or 0% (My fave is Fage for this dish)
  • 1 Tablespoon natural cocoa powder
  • 1 Tablespoon natural style peanut butter
  • 1 to 1-1/2 teaspoons pure maple syrup
  • 1/4 cup fresh berries of you choice (optional)


  1. In a small bowl mix all ingredients until well combined.
  2. Refrigerate for at least 10 minutes and enjoy plain or topped with fresh berries


Instead of using maple syrup to sweeten the yogurt, try using 1/3 to a 1/2 of a mashed, medium, super ripe banana.

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Showing 14 comments
  • Cara

    Love your simple formula to add up balanced nutrition! I use a similar concept and it’s so easy to remember, no excuse to let “junky” snacks take over!

    • TastyBalance


  • Reply

    I LOVE the rice cake/nut butter combo! People always think I am weird when I tell them I actually like rice cakes!

    • TastyBalance

      You’re not weird at all! It’s delicious! I also like the corn cakes too, but that may be a little weird with PB!

  • Shahzadi Devje

    Simple and delicious recipe! Thanks for sharing!

    • TastyBalance

      Thanks Shahzadi !

  • Kim

    This yogurt is right up my alley! Can’t go wrong with chocolate & peanut butter!

    • TastyBalance

      Thanks Kim!

  • Laura

    You had me at chocolate and PB! What a great list of delicious and nutritious snack options!

    • TastyBalance

      I love that flavor combo too!

  • Amy Gorin

    So many great ideas here!

    • TastyBalance

      thanks Amy!

  • Kara @ Byte Sized Nutrition

    I am ALL about the snacks. So many great combos listed here! And that yogurt looks like the perfect way to satisfy my sweet tooth!

    • TastyBalance

      Thank you so much Kara! Believe me…that yogurt will satisfy your sweet craving!

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