16 Healthy Snacks That Will Get You Through The Work Day (Easy & Delicious)

You’re following a healthy diet but always feel food cravings in the afternoon, especially on rainy days when you need to stay indoors.

What can you have for a snack that is not considered cheating on your diet?

Snacks can be pretty challenging to choose from these days. We often think many products are healthy and can be used as a healthy snack, but they are not. Even products tagged as “diet” or “light” are not necessarily appropriate for a weight-loss diet.
In this article, we will give you several ideas of healthy snacks you can eat at any time throughout the day. We will break them down into quick and easy snacks you can prepare in no time and carry everywhere and more complex ideas you can take some time to prepare for yourself or your guests.

What is a healthy snack?

A healthy snack is a quick bite you can use between foods to control hunger without cheating on your diet. We call them healthy because they are tasty but also nutritious. Unlike hollow snacks full of carbs and unhealthy fats, these are either nutrient-dense foods or foods high in water content. Either way, they won’t hurt you and create a setback in your diet.

However, a word of advice before we start listing healthy snack ideas. Even a very healthy snack can ruin your diet if you constantly overeat. So, be mindful of your limits and remember that snacks should include small volumes of food instead of the main meals in your diet.

Quick and easy healthy snacks

Crispy chickpeas

Crispy chickpeas

They contain an impressive supply of protein for each cup, and chickpeas are delicious if you roast them and make them brittle. Be careful because you could be tempted to overeat! To prepare them, the only thing you need to do is dry the chickpeas and take them to a preheated oven with olive oil and salt.

Are crunchy chickpeas good for you?

Crispy roasted chickpeas have protein, fiber and healthy carbs – making them totally good for you! Is eating chickpeas good for weight loss? Roasted chickpeas can be good for weight loss. They’re lower in calories/carbs than bread and higher in protein and fiber. (Source)

Mixed nuts

Mixed nuts

You can find them in almost any store, but if you’re buying a bag of nuts, make sure they are not tainted with added sugars or additional ingredients. Natural nuts are also a source of protein and provide healthy fats all along. Try to add pistachios to the mix as they have impressive cardiovascular benefits of Healthy Snacks.

What is the healthiest mixed nuts?

According to, the best five are: Brazil nuts, walnuts,almonds,pistachios and 5) peanuts.The worst, based on the ratio of fat and calories to protein, are macadamia nuts and pecan but remember that these still offer good fats and, eaten sensibly, can fit easily into a heart-healthy diet.

Watermelon dips

Watermelon dips (Red Watermelon)

Cut a watermelon in sticks and combine them with chili powder, lime zest, and salt. In another bowl, take regular unsweetened yogurt and mix with honey and lime juice. You can also add some chili powder for a better taste. In around 20 minutes, you will have convenient and very tasty watermelon dips ready to solve your 4 pm cravings.

Does Vanilla go with watermelon?

One of the secrets to obtaining great raw preparations, both sweet and savoury, is to play with unusual combinations that might sound odd at first glance, but they actually work really, really well

If you have more time to prepare snacks for you and your guests, here’s a list of ideas you can try:

Cauliflower bites

Cauliflower bites

There are thousands of ways you can prepare cauliflower as a healthy snack. Chop the cauliflower in small florets, dip each in beaten eggs, and then breadcrumbs until fully coated. Take them to the oven and bake for 20 minutes. Meanwhile, you can prepare a sauce with honey, garlic, soy sauce, and lime juice. Take out the cauliflower bites, toss them in the sauce and take them back for broiling a few extra minutes. This preparation tastes simply amazing.

How many calories is cauliflower bites?

This easy buffalo cauliflower bites recipe is just 26 calories per cup, and can be made in the oven, or air fryer!

Chocolate bark

Chocolate bark

We recommend using dark chocolate with a high percentage of cocoa for this recipe. After you find one that you like and does not have high levels of added sugar, melt the chocolate and pour it on a baking sheet, extending the chocolate with a spatula until it is no more than a thin cover (cover with parchment paper first). Then, sprinkle different ingredients you like. They can be dried cherries, chopped pistachios, coconut, among others. Season with a bit of salt and let it cook for one hour before breaking it into pieces and eating your portion.

What can I use instead of chocolate bark?

Candy melts, commonly known as white chocolate candy chips, are a fantastic chocolate almond bark substitute. Because these chips have a similar flavor and texture, they will achieve the same effects in the recipe that calls for dipping almond bark.

Keto tortilla chips

Keto tortilla chips

If you’re into Mexican cuisine and want to have a healthy alternative, melt mozzarella and add salt, almond flour, chili powder, garlic powder, and a bit of black pepper. Once you have all the ingredients, knead them into a dough until it is homogeneous and smooth. Then, take the dough over a parchment paper and cover it with another parchment paper to flatten it with a rolling pin. Once flattened, cut it into pieces and bake them in a preheated oven until crisp. You can eat them with salsa or have them plain. In any case, they will taste great.

Can you eat tortilla chips on a keto diet?

The simple answer here is yes, but you must be careful. Store bought traditional tortilla chips are full of flour and corn and therefore full of carbs. If you want to enjoy tortilla chips on a keto diet then making them yourself is your best option. (Source)

Chicken lettuce cups

Chicken lettuce cups

This is perhaps the simplest healthy snack recipe in this section because all you need is pre-cooked chicken, lettuce leaves, and chopped veggies. Just take a few lettuce leaves and place on top chopped chicken, onions, chopped carrots, and cilantro. The taste here mainly comes from the chicken, so we recommend preparing it after marinating in lime juice, olive oil, soy sauce, garlic powder, ginger, and chili sauce.

What lettuce is used for lettuce wraps?

The best greens for edible cups are sturdy head lettuces with thick ribs on each leaf. Examples include iceberg, bibb, Boston, and little gem. Each leaf should be deep enough to hold the filling, and hardy enough not to wilt with heavy or warm additions. Pass on floppy, thin, or wilty lettuces.

Radish and sweet potato chips

Radish and sweet potato chips

Instead of potato chips, you can prepare your own chips using radish or sweet potatoes. You just need to peel them and slice them thinly with a mandoline slicer. If you don’t have it, slice them as thinly as possible and season with olive oil, salt, and pepper. After doing so, spread the chips on a baking sheet making sure they do not overlap. Take it to a preheated oven for around one hour until the chips are crispy. Take them out, and don’t forget to let them cool before eating.

How do you cut radishes for snacking?

Wash your radishes and remove leaves and the tip of the root. Take a tablespoon and place it under a radish. Take a sharp knife and make slices that are close to each other. You need the spoon to stop the knife so that you don’t cut the radish all the way through.

Peanut butter balls

Peanut butter balls

The ingredients of these balls are peanut butter, honey, cinnamon, salt, chia seeds, flaxseeds, coconut, oats, vanilla, and milk. After combining them and mixing, make sure they are as homogeneous as possible, and then create the balls with your hands before placing them on a baking tray. In this case, you don’t need to bake the balls but refrigerate them for around 30 minutes. They will harden a bit, and that is how they are ready to go.

Can peanut butter Balls be kept at room temperature?

Peanut butter balls can be stored at room temperature for up to two weeks. You can freeze the peanut butter dough prior to dipping for up to a month.


We have stated the importance of not overeating above, but we should highlight it once again. These healthy snacks are healthy as long as you do not overeat. Otherwise, they can become a decadent nightmare. For example, if you eat one kilogram of peanuts instead of a handful of them, it is no longer healthy, even if peanuts provide plenty of healthy fats. Please do not fall into the trap of eating in the absence of hunger, as it will make unhealthy even the best foods in this list.

You can definitely eat your daily snacks without guilt. As you can see, the recipes and ideas above are based on fruits and vegetables instead of processed foods. Try new things, and make your diet fun and tasty. That is the secret behind keeping it for a long time if you look for alternatives that you really enjoy.

The Mediterranean diet

The Mediterranean diet is a plant-based diet that does not say no to meat. Specifically, the traditional Mediterranean diet is characterized by high consumption of vegetables, fruits, legumes, and unprocessed grains, low consumption of meat and meat products (maybe two to three times per month), and low consumption of dairy products.

All of this is bound by olive oil. Olive oil is essential in defining the Mediterranean diet. You cannot consume vegetables and legumes in the quantity in which they are consumed in the Mediterranean diet unless they are cooked in olive oil. a typical main dish at lunch or dinner consists of vegetables, legumes, and olive oil. What about fish? That depends on what part of the Mediterranean you’re talking about. The sea in Spain is very rich in fish, [but] the sea in Greece is not so rich in fish.

It explains that the combination of the various components of the Mediterranean diet is more important than any one component in isolation. There is significant evidence for an additive synergism between the components of the Mediterranean diet. Vegetables are stewed in olive oil with garlic, onion, and herbs, such as parsley, oregano, and basil. As a result, the end product provides, in addition to the macronutrients, many vitamins, minerals, and phytochemicals.

What Is the Mediterranean Diet Exactly?

The Mediterranean diet is mostly plant-based. Paravantes-Hargitt says, “It’s essentially a peasant diet. People would eat whatever they had growing in their gardens, along with some dairy and olive oil.”

For a handy visual look at the Mediterranean diet of today, Paravantes-Hargitt recommends checking out Oldways, an organization, along with the Harvard T.H. Chan School of Public Health and the World Health Organization, that created the Mediterranean diet pyramid 25 years ago. The core foods stand atop whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil. The groups recommend eating fish and seafood twice a week and moderate amounts of dairy, eggs, and poultry. Red meat and sweets are consumed just sometimes.

How does it work?

The Mediterranean diet is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in:

  • vegetables
  • fruit
  • whole grains
  • fish
  • nuts
  • lentils
  • olive oil

Foods such as poultry, eggs and vegetables should be consumed in moderation. dairy products, and limit red meats.

In addition, limited Mediterranean diet:

  • Refined grains
  • Trans fats
  • Processed meats
  • Added sugars

Other highly processed foods

Health benefits

This diet emphasizing minimally processed foods and plants has been linked to a reduced risk of many chronic diseases and increased longevity. Studies have also shown that the Mediterranean diet is effectively preventing certain cancers.
Although this diet is designed to reduce the risk of heart disease, many studies show that a plant-based diet rich in unsaturated fats can also help with weight loss.
A systematic review analyzing five different studies found that compared with a low-fat diet, the Mediterranean diet resulted in more weight loss after 1 year. Compared to a low-carb diet, it yielded similar weight loss results.
A 12-month study of 500 adults found that greater adherence to the Mediterranean diet was associated with twice the ability to maintain weight loss.

A Mediterranean Diet May Stave Off Type 2 Diabetes

For type 2 diabetes management and the possible prevention of the disease, a Mediterranean diet may be the way to go.

Using participants from PREDIMED, scientists randomized a subgroup of 418 people ages 55 to 80 without diabetes and followed up with them after four years to see if they had developed the disease. Participants who followed the Mediterranean diet, whether provided with free olive oil or nuts, had a 52 percent lower risk of type 2 diabetes during the four-year follow-up, and they didn’t necessarily lose weight or exercise more. Likewise, previous research found that the Mediterranean diet improved blood sugar control more than the low-carbohydrate, low-glycemic index, and high-protein diets in people with type 2 diabetes. This finding suggests that a Mediterranean diet may be an effective way to help ward off type 2 diabetes-related health complications. (Source)

Additionally, the Mediterranean diet encourages eating foods rich in antioxidants, which can help fight inflammation and oxidative stress by neutralizing free radicals.

Recent studies have also shown that the Mediterranean diet is associated with a reduced risk of mental disorders, including cognitive decline and depression.

Eating less meat is also linked to eating more sustainably for the planet.

Limit these foods:

  1. High-fat milk products like cream or butter
  2. Processed meat like sausage, bacon, ham, salami, deli meats, and pâté; are higher in saturated fat and salt
  3. Higher fat fresh meats like marbled steak and roast, ribs, pork belly, duck, or chicken wings
  4. Foods with added sugar to 0–2 times a week; these include pop, iced tea, fruit drinks sweetened with sugar, baked goods (cakes, donuts, cookies, pastries), puddings, custard
  5. High-fat snack foods like french fries, potato chips, buttered popcorn, cheese puffs

Your 14-Day Mediterranean Diet Eating Plan

Want to start eating like a Greek? Here are some ideas about where to start when planning your menu. Note that we don’t give portion sizes. This is one diet in which calorie counting is not expected. What your body needs will be different from the next person.

Also, with Paravantes-Hargitt’s help, we’ll show you how to move toward a more Mediterranean-style of eating — rather than doing a total overhaul — that will fit with your lifestyle.

Sunday (Day 1)

  • Breakfast Coffee or tea with a bowl of oatmeal topped with berries
  • Snack Handful of almonds or walnuts
  • Lunch Half of a turkey sandwich made with whole-grain bread and a cup of lentil soup
  • Snack Sliced carrots, bell peppers, and cucumbers dipped in hummus
  • Dinner Veggie and white bean stew

Monday (Day 2)

  • Breakfast Coffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts
  • Snack Roasted chickpeas
  • Lunch Leftover veggie and bean stew from yesterday’s dinner
  • Snack A peach (or apple, depending on the season)
  • Dinner Roasted chicken served with pita bread, tzatziki (a yogurt-based sauce), and a side salad

Tuesday (Day 3)

  • Breakfast Smoothie made with the milk of your choice, fruit, and nut butter
  • Snack ¼ avocado mashed with lemon juice and salt on top of whole-grain crackers
  • Lunch Three-bean soup topped with a dollop of pesto and served with a whole-grain roll
  • Snack Package of olives and fresh veggies
  • Dinner Salmon with farro and roasted zucchini and eggplant

Wednesday (Day 4)

  • Breakfast Coffee or tea and toasted whole-grain bread, sliced cheese, and strawberries
  • Snack Pistachios
  • Lunch Lentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives
  • Snack Greek yogurt with fresh fruit
  • Dinner Grilled shrimp served with sautéed kale and polenta

Thursday (Day 5)

  • Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado
  • Snack Dried apricots and walnuts
  • Lunch Quinoa, bean, and veggie salad served with a slice of whole-grain bread
  • Snack Whole-grain crackers and black bean dip
  • Dinner Marinated, grilled chicken skewers served with bulgur wheat and a cucumber and red onion salad

Friday (Day 6)

  • Breakfast Coffee or tea and smoked salmon, capers, and tomato slices
  • Snack In season fruit such as a peach or two apricots in summer, or a pear in winter
  • Lunch Mediterranean bean salad and whole-grain crackers
  • Snack Piece of cheese and olives
  • Dinner Moroccan lamb stew with couscous

Saturday (Day 7)

  • Breakfast Coffee or tea and Greek yogurt with sunflower seeds and raspberries
  • Snack Sliced orange and pistachios
  • Lunch A piece of whole-grain bread with sliced tomatoes, cheese, and olives
  • Snack Packaged, flavored lupini beans
  • Dinner Red lentil and vegetable stew


Since the Mediterranean diet doesn’t place much emphasis on dairy products, it’s important to make sure you’re still getting enough calcium and vitamin D in your diet.


What foods are eaten in a Mediterranean diet?

You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole grains, beans, nuts, seeds and extra virgin olive oil. Meals are planned around these foods. The diet also includes moderate amounts of lean poultry, fish, seafood, dairy and eggs.19-Sept-2019 (Source)

What foods are not allowed in the Mediterranean diet?

While the Mediterranean diet is not a strict diet plan, foods that are generally not allowed on the Mediterranean diet include:
1. Processed red meats. Hot dogs.
2. Heavily processed foods. Frozen meals that have a lot of sodium.
3. Refined grains.
4. Alcohol (other than red wine)
5. Butter.
6. Refined, processed, or hydrogenated oils

What are the dangers of the Mediterranean diet?

When the Mediterranean Diet Can Cause Problems:
1. Lower your cholesterol
2. Low levels of iron from not eating enough meat.
3. Calcium loss from eating fewer dairy products.
4. Help you lose weight