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It is not easy to figure out the exact cause of sugar cravings, but experts believe it is caused by psychological mechanisms, environmental factors and hormones. Allowing these cravings to conquer us can very quickly hamper the achievement of our fitness goals.
Studies have shown that if we choose the right food for a snack, i.e. a meal high in protein and fiber, we will enjoy it, it’ll feed us for a longer time and we’ll get the energy we need. So when hunger strikes, we should reach for a 100 – 200 calorie snack that is rich in protein and fiber. Let’s look at a selection of the 10 best snacks to get rid of craving.
1. Apple slices and nut butters
We combine slices of apple and nut butter, such as peanut, almond or cashew butter. Now read carefully how to do it, it will not be easy! Let’s take an apple, a tablespoon of our favorite butter and eat!
Butters, such as peanut butter, are rich in protein, and those more sophisticated ones, such as almond butter, are rich in nutrients and have a more diverse nutritional profile. However, all nut butters contain a lot of healthy fats. On average, a tablespoon of peanut butter contains 3 grams of protein, 4 grams of apple fiber (a smaller apple) and you have a snack containing 170 calories.
2. Pears filled with ricotta
It may sound tricky, but this recipe is really simple. We start by halving the pear and stoning it. In a quarter of a cup, mix half-fat ricotta with a quarter of a teaspoon of cinnamon. Use the filling to fill the pears. The pear can be heated in the microwave before filling. This meal can be served as a dessert. This snack consists of 150 calories and contains 7 grams of ricotta protein and 5 grams of pear protein. In addition, cinnamon stabilizes blood sugar.
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3. Fundamental snack mix
The fundamental mix that you always need to have at your disposal must include nuts, seeds, some kind of grain or cereal and something sweet. However, try to avoid different kinds of mixes already available in stores since these mostly contain salted nuts, sugar-coated dried fruits and calorie-empty ingredients.
Instead of buying a mix, we better mix it ourselves. For the basic package, mix half a cup of high-fiber cereal, a quarter of a cup of finely salted and roasted cashew nuts, 2 tablespoons of roasted pumpkin seeds and dried cranberries with reduced sugar content. We will have 2 servings from this amount. One serving contains 200 calories, 7 grams of protein and 5 grams of fiber.
4. Egg white with whole grain bun
The top half of the whole grain bun with two scrambled egg whites and a slice of low-fat cheese will help us to overcome especially the morning cravings. This breakfast snack contains 130 calories, 6 grams of protein and 4 grams of fiber. If we do not have the means and time to prepare the whites in the morning, put them in a mug and for a minute and a half in the microwave. Another option is to add a slice of hard-boiled egg on top of the bun, adding only 25 calories.
5. Quinoa breakfast muffins
Let’s prepare a baked snack in the form of mini muffins! At the same time, we can manage the key point of healthy cravings – portion control. It doesn’t mean that we can eat everything at the same time, we should still redistribute it into small bags or snack bags. Practicing portion control is great when we have an unstoppable cravings. Indulging in food, especially one that causes high blood sugar, leaves us numb and passive, not to mention that after a short time we crave for another snack.
We have prepared a quick and simple recipe for quinoa breakfast muffins, which you will have done quickly and easily. You can make 12 fluffy muffins of the dough with one muffin containing up to 6.89 grams of protein! Try them too.
6. Greek yogurt dessert
Greek yogurt dessert is easy to prepare. It has only 150 calories and is prepared by layering one small, fat-free yogurt with half a cup of forest fruit or berries and a quarter of a cup of granola. This snack contains 15 grams of protein and 7 grams of fiber. We recommend using high-fiber fruits such as raspberries or blackberries for 4 grams of extra fiber.
7. Chia seed pudding
The word “pudding” usually evokes a thick, creamy and not very healthy dessert. However, we will not be scared by chia seed pudding. These seeds are full of omega 3 fatty acids, and when you put them in a liquid they increase their volume giving the pudding its proper consistency.
Simply mix half a cup of almond milk with two tablespoons of chia seeds, half a tablespoon of honey and a quarter of a teaspoon of vanilla extract. Leave the pudding in the refrigerator for at least an hour so that its consistency thickens. You can add a variety of flavorings or toppings of your choice, but let’s not forget that some of them will add more calories. One portion of such pudding contains about 160 calories, 6 grams of protein and 7 grams of fiber.
8. Roasted chickpea grains
Roasted chickpeas are full of flavors, easy to prepare and contain 120 calories per serving. Pour the water out of the can of chickpeas and let it dry, add a tablespoon of olive oil, season with salt and herbs of your choice. Then bake for 30 – 35 minutes. Like other leguminous plants such as beans or peas, chickpeas are known for their high protein and fiber content, too. This recipe contains 5 grams of protein and 5 grams of fiber (the recipe is for 4 servings).
9. Protein smoothie
If you don’t like protein drinks, you don’t have to invest in them. You can prepare a tasty high-protein drink yourself to keep your hunger at bay. Let’s mix peanut butter, half a cup of raspberries, half a banana, protein-enriched almond milk and mix it to a smooth mixture. With these 160 calories we get 11 grams of protein and 7 grams of fiber. Peanut butter may be a bit of a struggle when mixing, but we can try powdered peanut butter, which is a very delicious, high-protein, low-calorie alternative to ordinary peanut butter and can be combined with fiber-rich fruit.
10. Tuna-avocado boat
Cut the avocado in half and remove the stone. Mix half a can of tuna with a tablespoon of Greek fat-free yogurt, lemon juice, salt and spices of your choice. Avocado itself is an excellent source of healthy fats and fiber. Each avocado boat contains 185 calories, 8 grams of protein and 7 grams of fiber.
If you liked this article, support it by sharing and you’ll maybe suggest ideas for recipes to your friends who are struggling with the problem. Share your tips on how you fight the cravings in the comments section.
[1] Muscle and fitness – https://www.muscleandfitness.com/