Snacks can either support your goals or quietly sabotage them. The best snacks combine protein or fibre with low energy density so they actually keep you full.

High-protein snacks

1. 170g pot of 0% Greek yoghurt with a few berries — ~120 kcal, 18g protein
2. 150g skyr — ~95 kcal, 16g protein
3. Two boiled eggs — ~155 kcal, 12.5g protein
4. 100g low-fat cottage cheese on two rice cakes — ~150 kcal
5. A can of tuna in water with cucumber slices — ~130 kcal, 28g protein
6. A 25g bag of beef jerky — ~100 kcal
7. Edamame beans, 100g — ~120 kcal, 12g protein

High-fibre snacks

8. An apple with 10g peanut butter — ~140 kcal
9. 20g air-popped popcorn — ~80 kcal
10. Carrot and pepper sticks with 30g hummus — ~110 kcal
11. A pear and a handful of strawberries — ~120 kcal
12. Two oatcakes with a thin spread of light cream cheese — ~130 kcal

Sweet fixes

13. Two squares of 70% dark chocolate — ~120 kcal
14. Frozen grapes, 100g — ~70 kcal
15. A banana — ~105 kcal

Log snacks as you eat them. Small, untracked bites are one of the most common reasons progress stalls.