Diana Kelly Levey

Top 20 Snacks for Men and Women

May 4, 2015 | Categories:

Whether you want to lose weight and know you need to eat regularly, or just want to know what noshes are best for your dietary needs, we’ve got you covered with the best snacks for men and women for weight loss and energy. Here, Torey Armul, RD, National Spokesperson for the Academy of Nutrition and Dietetics shares what you need to know about snacks.

She recommends women eat two snacks a day of 150 to 200 calories each. Based on eating three meals of 450 to 500 calories with the two snacks, totaling about 1,650 to 1,900 total calories per day. Men can aim for snacks in the 20 to 250-calorie range twice a day when they’re eating meals of 500 to 550 calories along with those two snacks, which would equal about 1,900 to 2,150 calories per day. Exact calorie recommendations will vary based on someone’s current weight, goal weight and activity level.

“Two snacks a day, ideally mid-morning and mid-afternoon, prevent long stretches between meals that often lead to uncontrollable hunger and overeating,” says Armul. “I recommend that my clients eat something every three to four hours, with a focus on hunger-satisfying snacks with protein and fiber.”


1. One-half cup oats (1 cup cooked) and one tablespoon peanut Butter~250Great for keeping energy levels high in the middle of the day
2. Kind bar~200An on-the-go snack that’s low in sugar
3. Nonni’s THINaddictives Mango Coconut cookies and 1 cup fat-free milk


~180When you’re craving a crunchy cookie you can dunk into a cold glass of milk
4. Low-fat string cheese and an apple or orange~150The cheese is calcium rich and the fruit contains fiber to help you feel full
5. One-half cup low-fat cottage cheese and a cup of berries~150Berries are a great source of vitamin C and the cottage cheese contains protein to help you feel full
6. Three cups of air-popped popcorn and about 20 raw almonds~200The popcorn is a good source of fiber and the almonds provide protein. Top with your favorite seasons like salt or Parmesan cheese!
7. One-half cup roasted chickpeas and one cup of raw veggies~200The chickpeas contain fiber and protein. Pairing them with a cup of veggies like sliced peppers or carrots helps you meet your veggie servings for the day.
8. Six-ounce serving of 0% fat Greek yogurt, 1 tablespoon honey, and ¾ cup berries~200The Greek yogurt is a great source of muscle-building protein; the berries add sweetness and help you feel full, while the honey drizzle makes this snack feel like a dessert!
9. Whole wheat crackers and hummusSatisfy your need for crunch with whole grain crackers. Spread hummus on the crackers and pair them with a serving of fruit or veggies depending on how hungry you are.
10. Fruit smoothie~150-250Make a smoothie with your favorite fresh or frozen fruits, low-fat or fat free yogurt, milk, and ice.
11. Protein shake and fruit~250Have a protein shake (with or without fat-free milk) after your workout and pair it with a piece of fruit for fiber.
12. Green smoothie~200Blend together 1/2-cup milk, 1/2 banana, 1/2 avocado, and 1/2 cup frozen chopped spinach and ice. It’s a good source of magnesium, vitamin C and healthy fats
13. One cup cooked, shelled edamame (soybeans)~250These beans are a good source of protein and magnesium. Taking them out of the shell will slow you down while eating them.
14. One tablespoon all-natural almond butter on whole wheat toast~180The almond butter contains protein and the whole grain bread is a good source of fiber.
15. Water-packed tuna (3 ounces) on whole grain crackers~230The tuna is a good source of lean protein (perfect for a post-workout snack), while the crackers add a wholesome crunch and good-for-you carbs
16. Banana and a low-fat latte~230Get your java fix with the protein-rich latte and pair it with a potassium-packed banana.
17. English muffin with one tablespoon each peanut butter and jelly~250Enjoy this childhood classic sandwich on a toasted English muffin. Use all-natural nut better and low sugar jelly to make it healthier.
18. Greek yogurt (6 ounces), orange, and slice bell peppers~200The Greek yogurt provides protein, while both the orange and bell peppers are rich in vitamin C, as well as being hydrating foods to eat after a workout.
19. Hard-boiled egg and one-tablespoon hummus.~100Slice a hard-boiled egg in half and spread each side with one-tablespoon hummus for a light snack that’s packed with tasty protein and flavor.
20. Make your own trail mix with one ounce almonds and two tablespoons raisins or dried cranberries.~200Toss them the nuts and raisins in a zip-top bag for a portable post-workout snack. The naturally occurring carbohydrates in

raisins make them a good alternative to sports gels and candies to help muscles recover.


This article originally appeared on FitnessRepublic.com.

Leave a Reply

Your email address will not be published.

Free Weekly Newsletter and Bonus PDF

Sign up for Diana Kelly Levey's weekly freelance writing tips e-newsletter to get expert know-how, freelance rate info, pitching tips, six-figure freelance advice, and discounts to products and services.



As a thank you for subscribing, you'll get the FREE PDF "3 Freelance Article Pitch Examples" when you confirm your email address.



See a recent example of the newsletter. Like it? Sign up.

Invalid email address
It's FREE! I won't spam you.

Work With Me

Diana can help with:

  • Writing articles
  • Freelance writing coaching
  • Content marketing writing
  • Editing
  • Reporting
  • Magazine writing
  • Magazine editing
  • Website writing
  • SEO writing and strategy
  • Branded content
  • Whitepapers
  • Syndication strategy
  • Launching editorial websites
  • Audience development
  • Blogging
  • Ghostwriting
  • Social media strategy
  • Book projects
  • Creating freelance writing online courses

Email Diana about opportunities: Diana(at)DianaKelly.com.


Free Download

Sign up for my weekly freelance writing tips newsletter and receive the FREE PDF resource "15 Signs You Need to Raise your Rates.' Enter your name and email to get the tips today!