Combat Cravings: 10 Healthy Snacks to Keep You Fueled

I always keep raw almonds and dark chocolate (85% cacao) together–it’s my go-to when that 3 p.m. energy dip hits. The combination gives me healthy fats and protein from the almonds plus a bit of natural sweetness from the chocolate, which stops me from reaching for the biscuit tin or another coffee. I learned this trick after years of being on that exhausting coffee and takeaway rollercoaster in my 20s; now this simple pairing keeps my blood sugar steady and my brain fog at bay, especially during back-to-back client sessions.

The one healthy snack I always have on hand to prevent unhealthy cravings and keep my energy levels stable is my homemade energy balls made from dates, tahini, 100% peanut butter, and a sprinkle of flake salt.

As a health coach, I rely on this snack because it’s a perfect example of balanced energy. It addresses the three main factors of sustained energy and satisfaction: natural carbohydrates, healthy fats, and protein. The dates provide natural sugars for quick, clean energy, along with fiber to slow down sugar absorption, preventing a rapid spike and crash. The tahini (ground sesame seeds) and the 100% peanut butter help with satiety, providing healthy monounsaturated fats and plant-based protein. This blend ensures that the energy released from the dates is stable and long-lasting, reducing cravings for highly processed sweets. The flake salt is crucial because it balances the sweetness of the dates, enhancing the flavor complexity and satisfying both sweet and salty tastes in one bite.

I typically enjoy this snack after dinner as a healthy dose of sweetness to officially signal the end of my eating for the day. This prevents me from mindlessly snacking on less healthy foods later in the evening.

One healthy snack I like to keep on hand is a small handful of almonds and dried fruit. The combination of healthy fats, protein, and natural sugars provides me with steady energy without rapid sugar spikes and crashes that come from other processed snacks. Almonds are a great source of healthy fats and magnesium, which help regulate blood sugar and reduce fatigue, while the dried fruit adds a quick source of glucose for mental focus. I usually like to have this snack mid-morning or mid-afternoon when energy levels naturally start to dip and cravings for something sweet tend to appear. This snack is nice because it’s portable, requires no preparation, and satisfies both salty and sweet preferences. Over time, this balanced snack has helped me maintain consistent energy, sharper concentration, and fewer impulsive food choices during long or stressful workdays.

The one snack I always have on hand is hard-boiled eggs. Simple, borderline boring, but weirdly powerful. Most “healthy” snacks are designed to delay hunger — protein bars, trail mixes, smoothies — they give you a quick energy bump but trick your body instead of feeding it. Eggs don’t do that. They’re grounding. You eat one or two and your brain just… settles. No crash, no sugar ping, no mental chatter about food twenty minutes later.

I usually eat them mid-morning or late afternoon — that danger zone where your energy dips but lunch or dinner is too far off. What I like about them isn’t just the nutrition — it’s psychological. The act of eating something so plain resets my appetite to normal human settings. It breaks the cycle of always chasing “snacks that taste good and are healthy.” Sometimes the best energy stabilizer is something that doesn’t trigger you at all.

Mixed nuts. I’m boring, but it works.

I’ve got them everywhere: car, desk, kitchen counter. Because the minute I get hungry and there’s nothing around, I end up at a drive-thru or eating whatever garbage is in front of me.

Nuts just make sense. They fill you up for real. Not like those snacks where you eat them and you’re starving again half an hour later. And they don’t go bad if they sit in your car for a while, which happens more than I’d like to admit.

I usually eat them around 3 or 4 when I start dragging. That afternoon slump where you either want to pass out or eat the entire pantry. I’ll have a handful and I’m fine until dinner. Keeps me from being a total grouch because I’m starving.

Also good after workouts when I’m not ready for an actual meal yet but I need something. They’re just easy. I don’t have to prep anything or think about it.

That’s really it. They’re there, they work, and they stop me from eating trash when I’m too hungry to make good decisions.

One healthy snack I always keep on hand is a small pack of roasted chickpeas. They’ve become my go-to because they strike the perfect balance between crunch and nutrition—something I used to look for in chips but rarely found in healthier options. Chickpeas are rich in protein and fiber, which help keep my energy steady instead of spiking and crashing like sugary snacks do. They’re also easy to portion out, so I don’t have to think twice about overeating.

What makes them especially convenient is their versatility. I can toss them in a salad for texture, keep a handful at my desk for a mid-afternoon pick-me-up, or even grab a small pouch before workouts to stay fueled without feeling heavy. The savory seasoning satisfies that craving for something salty, and since they’re dry-roasted rather than fried, I don’t get the post-snack guilt that used to follow less mindful choices.

I usually enjoy them around 4 p.m.—that window when energy dips and focus tends to waver. Having something high in protein and fiber at that moment makes a noticeable difference in both mood and productivity. Over time, it’s become less about just avoiding junk food and more about sustaining energy and mental clarity. It’s a small habit, but one that’s quietly made my daily routine feel a lot more balanced.

Peanut butter and apple slices never miss. It’s simple, quick, and keeps energy steady through long afternoons. The mix of natural sugar from the fruit and protein from the peanut butter hits that sweet spot—literally—without the crash. At Sunny Glen, it’s a go-to for both staff and kids because it feels like a treat but fuels focus. We usually grab it mid-afternoon when energy dips and patience starts running thin. It’s comfort food that works just as hard as we do.

Carrot sticks with hummus offer crunch, flavor, and nutrient synergy for sustained energy. The fiber and plant-based protein maintain fullness without heaviness throughout demanding hours. Healthy fats provide long-term focus that caffeine or sugar cannot replicate. The combination proves nourishment and enjoyment can coexist within mindful routines easily. Simplicity ensures this habit remains accessible under any workload or travel schedule.

I eat them during breaks when I need focus without distraction or fatigue. Light, balanced snacks prevent both energy crashes and cognitive fog during afternoons. Food becomes a strategic resource, supporting consistency in leadership communication and reasoning. Discipline in nutrition reflects broader self-management across responsibility and stress. Healthy habits form the invisible infrastructure supporting composure and clarity daily.

My favorite healthy snack to stop unhealthy cravings is watermelon. I know it’s a bit seasonal, but it works perfectly for me 1-2 hours after dinner. That’s usually when I start craving something sweet like ice cream. I just keep watermelon in the fridge, and when I feel those cravings, I slice some and eat it.

It’s a great choice because it’s sweet but low in calories and very filling. Some people like strawberries for this use case, and they’re also a good option, but I feel like they go bad too quickly.