Ten Filling Snack Ideas

That are wholesome too!

Snacks are often thought of as an ‘indulgence’ or something to be avoided when in reality, they can be a great source of nutrition which fuels us in between meals. It can help prevent you from eating everything in sight because you’ve waited a little too long before eating after your last meal. To keep your blood sugar levels stable, you want to ideally go no longer than 4 hours between eating. If you have breakfast at 7AM and don’t eat lunch until 1/ 2PM you may find yourself ravenous and ready to eat the kitchen sink. To prevent this from happening, have some snacks prepared that will hold you over until then.

When you think of a snack, think of it as a mini-meal. This means you want to include protein, fats, and carbohydrates. Using the diagram below, we have created 10 filling snack ideas to provide you with energy throughout the day. These can also be prepped from the day before and require minimal time and effort.

Pita chips with hummus and sliced vegetables (cucumber, celery, sweet pepper).

Think of this snack as a mini charcuterie board, or an adult version of Lunchables. You get your protein and fat from the hummus and carbohydrates from the pita chips and vegetables. This snack is also high in fibre!

Cream-cheese bagel with smoked salmon, sliced cucumber and tomato.

This snack is delicious as it is filling. You get your protein from the smoked salmon, fat from the cream cheese, and carbohydrates from the bagel and vegetables. You can also swap out the smoked salmon for sliced turkey or a boiled egg.

Yogurt bowl with fruit, seeds, oats, and nut butter

If you prefer your snacks to be sweet rather than savoury then this is a great option for you. Use plain yogurt as your base, throw in a handful of oats, mix in a spoon of nut butter, and top with sliced fruit and seeds (pumpkin, sunflower, chia, or flax). If you like things sweeter, drizzle with honey.

Toast with peanut butter, topped with chia seeds and a piece of fruit

Not all snacks have to be fancy! When you’re on the go and have little time at work to have something to eat — this can be a great option. You get protein and fats from the peanut butter and chia seeds and carbohydrates from the piece of toast. Pair it with a piece of fruit for an extra-filling option.

Fruit smoothie

Start your smoothie with a liquid base. This could include milk, almond milk, water, or juice. Next add either fresh or frozen fruit. Lastly, add a source of protein like nut butter, Greek yogurt, chia seeds, oats, or protein powder. For a filling smoothie, blend almond milk with frozen berries, a banana, oats, and peanut butter.

Boiled eggs with sliced tomatoes and avocado

Boiled eggs are a great snack as they are a filling, high-protein food. Pair it with slices of avocado for a good source of healthy fats and tomatoes or crackers for your source of carbohydrates.

Tuna in a pita pocket with a green salad

Tuna is a great source of protein and healthy fats such as Omega-3s. Add it to your pita pocket with a handful of mixed greens and drizzle with a salad dressing of your choice for a tasty, filling snack. Additionally, you can swap out tuna for another fish of choice or if you’re vegan, swap it out for chickpeas.

Cookies and milk

Cookies and milk aren’t just for kids! Two chocolate chip cookies and a glass of milk is a tasty, balanced snack to provide you with carbohydrates, protein and fats.

Cheese and fruit

Fruit provides you with carbohydrates which pairs nicely with the proteins in the cheese. String cheese, cheddar, cottage, brie, feta, or goat cheese is a great option. Try and pair it with an apple, watermelon, figs, or mango. Add crackers or nuts for a more filling option.

Nuts and dried fruit

Mixed nuts and dried fruit is a great go-to snack. This can be bought pre-packaged or you can make it yourself at home. This snack is high in fibre and contains high amounts of protein and healthy fats.

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Tru Valu Supermarkets is one of Trinidad and Tobago’s leading supermarket brands. As a responsible supermarket chain we believe in educating and informing our customers to make responsible decisions each day to improve their wellness and wellbeing.