Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Share On Pinterest

Don’t get caught in front of the vending machine again. Pack these healthy snacks (each less than 200 calories) to keep you feeling full and satisfied throughout the work day.

Cucumber-Feta Bites


Cucumbers are a wonderful alternative to crackers during snack time. For Cucumber-Feta Bites, we top them off with a little cream cheese, nonfat Greek yogurt, feta cheese, and walnuts for a protein-packed crunch.


3 tablespoons nonfat Greek yogurt 

2 teaspoons 1/3-less-fat cream cheese 

1 tablespoon feta 

1 small cucumber, halved lengthwise and seeded 

2 teaspoons walnuts 



Mix yogurt, cream cheese, and feta. Spoon into cucumber; top with walnuts.

Note: MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates


Salsa Guac and Pita Chips


Combine salsa and a fresh avocado together to make a quick and easy guacamole, or add 1 tablespoon of salsa to 1½  prepared guacamole to give it an extra punch of flavor.


1 tablespoon fresh salsa $

1 1/2 tablespoons prepared guacamole

10 whole-grain pita chips (such as Stacy’s)



Stir salsa into guacamole. Enjoy with pita chips.


Egg with a Kick


Make a batch of hardboiled eggs on Sunday to have on hand throughout the week.  Slice the egg in half and drizzle ½ teaspoon of Sriracha for a spicy 80-calorie snack


1/2 teaspoon Sriracha

1 hard-cooked egg 



Drizzle Sriracha over hard-cooked large egg.


Rosemary Roasted Almonds


Portion size matters, especially with some nutrient-rich, yet calorically dense snacks, such as almonds. Research has shown snackers will eat more if a larger portion is offered to them, so don’t plop down on the sofa with a bag of snacks and tell yourself you’ll stop at just a few. Measure out a serving, and enjoy.

Smart Homemade Snack: Almonds roasted with oil and spices (111 calories)

Benefits: Studies have shown that consuming small amounts of nuts regularly has been linked to reduced risk of heart disease. Plus antioxidants contained in the skin of whole almonds may play a role in reducing oxidative stress as well as LDL cholesterol.


1 tablespoon finely chopped fresh rosemary

1 tablespoon extra-virgin olive oil 

1 teaspoon chile powder

3/4 teaspoon kosher salt

Dash of ground red pepper

1 (10-ounce) bag whole almonds (about 2 cups)



1. Preheat oven to 325°.

2. Combine all ingredients in a medium bowl; toss to coat. Arrange nut mixture in a single layer on a baking sheet lined with foil. Bake at 325° for 20 minutes or until lightly toasted. Cool to room temperature.




Snack packs are big business. But not all 100-calorie treats are nutritional powerhouses. If you want something that satisfies, saves money, and offers a nutritional boost, make your own pre-portioned snacks. Here are a few of our dieticians’ top suggestions.

100-Calorie Snack: 3½ cups 94% fat-free microwaveable popcorn

Benefits: Popcorn has a lot of bulk for its calories, so it helps fill you up. Plus, 3½ cups contains one of your three recommended daily servings of whole grains.



recipes by


Recommended Posts

Leave a Comment

Contact Us

Thank you for contacting the Human Trainer. Please leave us a detailed message and we'll get back to shortly.


Start typing and press Enter to search