Find smart, satisfying snacks for every lifestyle and eating plan.

Snacking doesn’t have to derail your goals — in fact, when done right, it can help support them. Whether your focus is weight loss, energy, hormone balance, or simply feeling your best, choosing nutrient-balanced snacks can stabilize blood sugar, prevent overeating, and boost your overall nutrition.

Below, you’ll find 100 easy snacks under 200 calories, broken down by category — from high-protein and Mediterranean-inspired options to anti-inflammatory and GLP-1-friendly choices.

Coach’s Notes

Snacks can be more than just “fillers” between meals — they can be powerful tools to balance energy, manage hunger, and even aid post-workout recovery. Use them to tune in to your body’s needs. Some days you might need them, others you won’t.

If you love one, double or triple the serving to create a small meal. And remember — you don’t need snacks to be successful, but when used intentionally, they can help you feel your best. - Margot

Balanced Snacks (Protein + Carb + Fat)

Snacks that hit all three macronutrients to keep you energized and satisfied longer.

Apple slices + 1 Tbsp peanut butter (180 cal)
Greek yogurt (½ cup) + ¼ cup berries + sprinkle granola (170 cal)
Whole grain toast + ¼ avocado + egg (190 cal)
10 almonds + 1 cheese stick (160 cal)
Rice cakes (2) + 1 Tbsp almond butter + drizzle honey (190 cal)
Turkey roll-ups (2 oz turkey + 1 slice cheese + cucumber slices) (150 cal)
Cottage cheese (½ cup) + pineapple chunks (170 cal)
Hummus (2 Tbsp) + carrot sticks + 1 rice cake (180 cal)
Mini smoothie (½ banana + ½ scoop protein + almond milk + ice) (180 cal)
1 hard-boiled egg + 5 whole grain crackers + cucumber slices (160 cal)

High-Protein Snacks

Perfect for muscle recovery or when you want to boost satiety.

¾ cup Greek yogurt + cinnamon (120 cal)
2 hard-boiled eggs (140 cal)
Protein shake (1 scoop + water or almond milk) (150 cal)
Tuna pouch (2.6 oz) + celery sticks (120 cal)
½ cup cottage cheese + 1 tsp chia seeds (140 cal)
1 mini turkey burger patty (3 oz) (160 cal)
String cheese + 1 egg (160 cal)
Protein bar (check label ~180 cal)
Edamame (½ cup) (130 cal)
Deli turkey slices (3 oz) + mustard roll-ups (150 cal)

Mediterranean-Inspired Snacks

Fresh, flavorful, and heart-healthy with olive oil, nuts, and produce.

Hummus (3 Tbsp) + cucumber & bell pepper slices (160 cal)
Greek yogurt drizzle honey + walnuts (190 cal)
Olive tapenade (2 Tbsp) + 5 whole grain crackers (180 cal)
Feta cubes + cherry tomatoes + olive oil drizzle (170 cal)
10 olives + small piece of cheese + ½ cup grapes (190 cal)
Apple slices + 1 Tbsp tahini (180 cal)
Mini avocado toast on whole grain cracker (160 cal)
Roasted chickpeas (¼ cup) (150 cal)
1 small whole grain pita + tzatziki (180 cal)
¼ cup mixed nuts + dried apricot (200 cal)

If you’re looking for easy ways to build more balance into your meals (and shakes), you’ll love our Mediterranean Diet Refresh. ↓

GLP-1 Friendly Snacks

Designed to support fullness and stable blood sugar.

Coach’s Note:
GLP-1 users can use snacks strategically — as mini meals to maintain energy and manage hunger suppression.

Greek yogurt + chia seeds (140 cal)
String cheese + ½ apple (160 cal)
Mini protein smoothie (½ scoop protein + ½ banana + almond milk) (150 cal)
Hard-boiled egg + cucumber slices (120 cal)
½ avocado + rice cake (170 cal)
Edamame (½ cup) + pinch of sea salt (130 cal)
Cottage cheese (½ cup) + cinnamon (140 cal)
Turkey roll-ups + lettuce (150 cal)
Almonds (12) + 1 clementine (160 cal)
Tuna + cucumber boats (180 cal)

Sweet & Satisfying Snacks

For when you want something sweet and smart.

1 square dark chocolate + 10 almonds (180 cal)
Greek yogurt + 1 tsp honey + cinnamon (150 cal)
Banana “nice cream” (½ banana blended + splash almond milk) (120 cal)
Apple slices + 1 tsp almond butter + sprinkle cinnamon (170 cal)
Rice cake + 1 Tbsp Nutella + banana slices (190 cal)
½ protein bar + berries (160 cal)
Chia pudding (2 Tbsp chia + almond milk + vanilla) (180 cal)
Cottage cheese + pineapple chunks (170 cal)
Dark chocolate chips (1 Tbsp) + raspberries (130 cal)
Oat energy ball (oats + nut butter + honey) (180 cal)

Savory & Crunchy Snacks

For the salt lovers — satisfying, crunchy, and often protein-packed.

Roasted chickpeas (¼ cup) (150 cal)
Popcorn (3 cups, air-popped, olive oil drizzle) (160 cal)
Mini turkey & pickle roll-ups (140 cal)
Roasted edamame (¼ cup) (170 cal)
Cheese crisps (1 oz) (150 cal)
Almonds (12) + baby carrots (180 cal)
Veggie chips + hummus (190 cal)
Mini avocado toast with tomato slices (180 cal)
Hard-boiled egg + Everything Bagel seasoning (120 cal)
Seaweed snacks + handful cashews (160 cal)

These snacks work beautifully with GLP-1 protocols — but they’re also great for anyone learning to listen to hunger and fullness cues.

Keto Snacks

Low in carbs, higher in fat and protein to support ketosis.

½ avocado + salt (160 cal)
Hard-boiled eggs (2) (140 cal)
1 oz cheddar cheese + 5 olives (180 cal)
Celery sticks + 2 Tbsp cream cheese (150 cal)
Turkey slices + avocado (170 cal)
Almond butter (1 Tbsp) + unsweetened coconut flakes (190 cal)
10 macadamia nuts (200 cal)
Mini cheese omelet muffin (1) (180 cal)
Cucumber slices + guacamole (160 cal)
Tuna salad (no mayo) + lettuce wraps (190 cal)

Anti-Inflammatory Snacks

Loaded with antioxidants, omega-3s, and colorful produce.

Greek yogurt + blueberries + flaxseeds (180 cal)
Apple slices + almond butter (180 cal)
Roasted turmeric chickpeas (¼ cup) (160 cal)
Avocado toast on whole grain (190 cal)
Handful of walnuts + orange slices (200 cal)
Green smoothie (spinach, pineapple, protein powder, almond milk) (190 cal)
Edamame + sesame seeds (160 cal)
Cucumber & tomato salad + olive oil (170 cal)
Berries + cottage cheese (170 cal)
Chia pudding + berries (180 cal)

Low-Glycemic Snacks

Keep blood sugar stable with fiber, protein, and smart carbs.

Greek yogurt + ¼ cup berries (120 cal)
Handful of almonds (160 cal)
½ apple + peanut butter (170 cal)
Cottage cheese + cinnamon (140 cal)
Small pear + 10 walnuts (180 cal)
Hard-boiled egg + celery sticks (120 cal)
Protein shake + almond milk (150 cal)
Mini hummus pack + bell pepper slices (160 cal)
Edamame (½ cup) (130 cal)
Cheese stick + cucumber slices (120 cal)

DIY Snack Creations

Mix and match ingredients to fit your cravings and macros.

Build-your-own trail mix (¼ cup nuts + 1 Tbsp dried fruit) (180 cal)
Mini wrap (½ tortilla + turkey + cheese + greens) (190 cal)
Yogurt parfait (Greek yogurt + fruit + granola) (180 cal)
Rice cake combo (sweet or savory) (150–180 cal)
Cottage cheese bowl (fruit, cinnamon, or veggies) (170 cal)
Smoothie shot (½ cup milk + fruit + protein) (150 cal)
Mediterranean bites (feta, olive, cucumber) (180 cal)
PB banana roll-up (½ tortilla + 1 Tbsp PB + banana slices) (190 cal)
Caprese skewer (mozzarella, tomato, basil) (150 cal)
Energy bite (nut butter, oats, honey, seeds) (180 cal)

If you’re ready to take the guesswork out of eating clean and balanced, our Mediterranean Diet Refresh makes it simple.

Explore More & Your Next Steps

📌 Tips

Healthy snacking doesn’t have to be complicated — it just takes a little intention. Focus on protein, color, and whole foods, and you’ll find it easier to stay full, energized, and on track with your goals.
Remember: the best snack is the one that fits your lifestyle and supports your energy — not just your calorie count.

✓ Additional Reading