Busy days can get hungry and as the name implies, you may not have time for complicated snacks. Luckily, there are also easy options.
In this situation, easy mostly means you can “prepare” the snacks fast. Additionally, a few of the snacks below don’t require something like a fridge which makes them even more convenient to take with you.
Nuts appear on many healthy snack lists and healthy food lists and for good reasons.
They contain great amounts of fiber, protein, vitamins, minerals, other micronutrients, and in some cases like walnuts, fats that are considered to be healthy.
That means nuts will help you feel fuller, help you preserve or build muscle, and potentially resolve micronutrient insufficiencies with in turn, many benefits.
One thing you do want to keep in mind with this snack category is that nuts are relatively high in calories. Their filling nutrients help you avoid it to some extent but it is still possible to overeat nuts.
Additionally, some nuts are better than others for goals like weight loss and hitting protein goals.
2. Boiled eggs
Boiled eggs are not necessarily the snack that is easiest to make as soon as you get the urge to snack (which can be a good thing too).
However, it is easy to prepare a big batch of boiled eggs, put them in the fridge, and eat them as a healthy snack in the days after.
This snack option mainly stands out in its nice protein, vitamin, and mineral contents. In turn, boiled eggs can definitely be a good option for people who are looking to reduce hunger on a busy day.
Eggs used to be seen as something you should not eat due to their above-average cholesterol content.
However, recent studies suggest that dietary cholesterol (what you eat), does not necessarily influence blood cholesterol (1).
At the same time, people with (a family with) a history of high cholesterol may want to stay away from boiled eggs anyway to play it safe.
Lastly, contrary to nuts, having a fridge to store the boiled eggs is generally preferred. This makes them just a bit less convenient.
3. Dark chocolate (with limits)
This next snack is definitely easy to eat but to keep it healthy you do want to choose the right brands and eat these within limits.
Dark chocolate with a high percentage of cocoa (80%+) is a decent source of fiber, vitamins, minerals, and other micronutrients. These nutrients can reduce your hunger and improve your health.
At the same time, even these healthier options are relatively high in calories and typically contain added sugars. One example brand contains 600 calories per 100 grams (2).
You can see one piece of dark chocolate as a convenient snack to satisfy your sweet tooth.
If you notice that it is too hard to stick to just one piece, you may need to avoid dark chocolate and go for one of the other options on this list.
4. Roasted chickpeas
While they may not be low-carb friendly, chickpeas can still be a healthy addition to your diet. With a few adjustments, you could even enjoy them as an easy snack.
More specifically, to make them more of a snack you can take some time to roast a batch of chickpeas in the oven, add some salt, and add your favorite spices.
If you don’t enjoy cooking, you can consider roasted chickpeas from your local store or online.
One thing to keep in mind with these is that some brands use toppings like honey and other sugars which makes the roasted chickpeas a lot less healthy.
Additionally, you want to keep in mind that even the healthy ones contain a decent amount of calories. With the added salt and spices they become easier to overeat.
For people who can deal with the lactose, yogurt can be a healthy food choice thanks to the protein, micronutrients, and probiotics. The fats in yogurt also tend to be relatively filling.
On top of these nutrients, yogurt is relatively easy to use as a snack. You simply put an amount in a bowl, potentially add some frozen berries, and you have a snack that is ready to eat.
You do want to keep two things in mind. First of all, some brands add sugar and other sweeteners to their yogurts. This makes them less healthy and easier to overeat.
Secondly, one potential downside of yogurt as an easy snack is that you generally need a fridge nearby. In some situations, this won’t be an option.
6. Beef jerky
Protein may not have the best reputation these days but this nutrient is not only helpful for things like weight loss and building muscle but it is also essential for good health.
Beef jerky is a convenient snack to help you hit your daily goals. It is typically ready to eat and you can bring it basically anywhere with you.
On top of that, the protein is great for helping you feel fuller.
One thing that has already been mentioned in a few snacks also applies to beef jerky. There are many brands that add sugar and other sweeteners. These make the beef jerky less healthy.
Additionally, the salt on the beef jerky does make it somewhat easier to overeat. The hunger reduction from the protein should help to some extent but you do want to keep your snack portions in mind.
While some fruits like for example mango can be somewhat higher in calories and not super filling compared to alternatives, there are also still many good options out there.
Besides maybe something like grapes, berries tend to be relatively low in calories, contain nice amounts of fiber, and offer valuable micronutrients that can be hard to find in other foods.
These things make them relatively healthy and filling.
The easiest way to snack on berries is by themselves. You just need to wash them and you are ready to. However, you can also combine them with other snack options like yogurt.