Table of Contents
Apfelchips
No fresh fruit in the house? No problem! Although apple chips are higher in calories than a fresh apple, a handful of apple chips will keep you full for a long time thanks to the fiber pectin. Reach for apple chips that have been gently dried, as they still contain plenty of vitamins A, B1, B2 and C. They are also rich in magnesium, potassium, phosphorus and iron.
A serving (25 g) has approx. 75 kcal
dark chocolate
If you get the craving for chocolate, grab dark chocolate with a minimum cocoa content of 80 percent. The bitter substances curb the craving for sweets, while the amino acid tryptophan is converted in the brain to the happiness hormone serotonin. By the way: tryptophan in the evening ensures that the production of the sleep hormone melatonin is boosted. It makes you tired and lets you sleep better.
A portion (25 g) of dark chocolate with 90 percent cocoa content has approx. 150 kcal.
Cottage cheese with berries
Low-fat quark has about ten to 12 grams of protein per 100 grams and only 65 kcal on average. Together with a few berries it tastes fruity and fresh and the berries provide flavor and vitamins as well as valuable antioxidants .
A portion with 150 g quark and 50 g blueberries has approx. 125 kcal.
Crispbread with cream cheese
Grainy cream cheese contains little fat, a lot of protein and tastes a bit tart and sourer than low-fat quark. Perfect for hearty snacks e.g. B. on crispbread with radishes, cress or tomato. In the best case, the crispbread is rich in grains and seeds, as these swell up in the stomach and also fill you up.
A slice of crispbread with grainy cream cheese contains about 80 kcal.
golden milk
Turmeric is the secret ingredient for Golden Milk. The trendy drink made from milk, buttermilk, kefir or plant-based milk is mixed with ginger, honey and turmeric. The milk provides proteins, has an anti-inflammatory effect and strengthens the immune system.
A glass of Golden Milk contains about 120 kcal.
nuts
Nuts are a perfect snack between meals. They contain a lot of healthy fats and proteins that have a positive effect on the cardiovascular system, the skin and the hormonal balance. Even if nuts are very high in calories, it is still worth snacking on 20 to 30 g of them every day.
A portion of almonds (25 g) contains approximately 145 kcal.
Chiapudding
Chia seeds are high in plant-based protein and healthy fats. It’s not for nothing that chia pudding tastes so good! For a chia pudding, simply soak 1 tablespoon of chia seeds in 80 to 100 ml of milk or plant-based milk for about one to two hours. The seeds swell and the consistency thickens. Top with berries, kiwi, persimmons, cherries, nuts, apricots or peaches.
A portion of chia pudding (1 tablespoon mixed with 100 ml milk) contains approx. 80 kcal.
Fresh fruit
Whether as a fruit salad or a fresh piece of fruit: fruits provide energy, important nutrients and can replace one or the other piece of sweets. Bananas are e.g. B. high-calorie, raspberries or strawberries, however, lower-calorie.
Hard boiled eggs
A boiled egg is a real source of protein: the yolk provides about 8 g of protein and the white about 5.5 g per egg. In addition, the yolk contains all vitamins, minerals and trace elements, except for vitamin C.
A boiled egg (size M) has about 90 kcal.
vegetable sticks
Just like fruit, vegetables are the ideal snack for in between meals. It contains many vitamins and minerals as well as trace elements. Combined with herbal quark or hummus, vegetables are even more filling and cravings are less common.
Vegetables have an average of 15 to 45 kcal per 100 grams, depending on the type of snack.