Proper nutrition

Top 15 snacks on PP 100 kcal: useful ideas for quickly satisfying hunger

Among the principles of proper nutrition, the fragmentation of the diet is often distinguished, which also implies the introduction of snacks between meals. The rule always works: while maintaining and maintaining shape, building muscle mass or losing weight. However, improperly selected, unhelpful products will reduce efforts to a minimum.

Here are 15 snack ideas for 100 calories that will not only help you satisfy your hunger and saturate your body with nutrients, but also perfectly fit into your daily calorie intake.

Top 15 snacks on PPs per 100 kcal

In a standard meal plan, there are usually 3 main meals + 2 or 3 snacks: between breakfast and lunch, between lunch and dinner, and before bedtime. Moreover, for the first half of the day, carbohydrates are taken as a basis, for the second – proteins.

The best, and most importantly, satisfying, will be a snack on a PP, balanced in nutrients. These meals will reduce hunger, prevent overeating, and support the digestive tract.

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1. Green apple with cheese

Snack composition: Adyghe cheese – 10 g, green apple – 1 piece (~ 150 g).

What are the benefits: Saturation of the body with protein and fiber, prolonged feeling of satiety, normalization of metabolism, intestinal microflora. Body tone, muscle mass and optimal water balance are maintained. Cheese smooths the passage of apple dietary fiber through the gastrointestinal tract.

KBZHU: Proteins – 2.5 g, fats – 2 g, carbohydrates – 14.5 g. Caloric content – 96 kcal.

Green apple with cheese

2. Yogurt with berries

Snack composition: Greek yogurt (2%) – 130 g, strawberries (fresh or frozen) – 40 g (~ 3-5 pieces).

What are the benefits: Improving digestive processes, normalizing blood composition, maintaining muscle tone. Excess fluid is removed, mood and psycho-emotional background stabilize, metabolism is activated, the risk of vitamin deficiency decreases. This is a refreshing, healthy, filling 100 kcal snack.

KBZHU: Proteins – 6.8 g, fats – 4.3 g, carbohydrates – 7.6 g. Caloric content – 102.2 kcal.

Yogurt with fresh or frozen berries

3. Dried apricots with almonds

Snack composition: Dried apricots – 15 g (~ 3 pieces), almonds – 10 g (~ 6-7 nuts).

What are the benefits: Quenching hunger attacks, maintaining strength, energy and mood throughout the day, normalizing digestion, cleansing the intestines. Elastin production is stimulated, which tightens the skin. This tandem reduces cravings for sweets, relieves apathy and reduces the risk of hormonal disruptions. Dried apricots stabilize blood composition and blood pressure, helps not to lose muscle.

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KBZHU: Proteins – 2.6 g, fats – 5.8 g, carbohydrates – 9.3 g. Caloric content – 96.7 kcal.

Dried apricots with almonds

4. Cream cheese sandwich

Snack composition: Rice bread – 20 g (2 pieces), cream cheese – 18 g.

What are the benefits: Improving digestion, combating dysbiosis, weight loss, elimination of toxins and bad cholesterol. Metabolism is activated, immunity is strengthened, the condition of hair, nails and skin improves. The products will replenish the energy supply, saturate for a long time, and maintain the water balance.

KBZHU: Proteins – 2.3 g, fats – 3.8 g, carbohydrates – 14.3 g. Caloric content – 100.9 kcal.

Cream cheese sandwich

5. Cottage cheese with raisins

Snack composition: Cottage cheese (2%) – 60 g, sour cream (15%) – 9 g, raisins – 9 g (~ 1 tsp).

What are the benefits: Supply of easily digestible proteins, dietary fiber, vitamins, minerals, carbohydrates. Digestion, fat metabolism, acid-base balance and blood composition are normalized. The energy level is maintained, sweets with sugar are replaced. This 100 kcal snack improves the emotional background.

KBZHU: Proteins – 11.3 g, fats – 2.6 g, carbohydrates – 8.2 g. Caloric content – 99.8 kcal.

Cottage cheese with raisins

6. Tuna sandwich

Snack composition: Borodinsky bread – 1 slice (~ 30 g), salad – 12 g (2 medium-sized leaves), tuna in its own juice – 38 g.

What are the benefits: The perfect combination of complex carbohydrates and protein to replenish energy reserves. The microflora of the gastrointestinal tract is recovered, the work of the liver with the gallbladder is improved, the metabolic process is accelerated. The volume of muscles is preserved, slags and toxins are removed, the central nervous system, blood vessels, and the heart are supported.

KBZHU: Proteins – 10.2 g, fats – 0.9 g, carbohydrates – 12.4 g. Caloric content – 100.3 kcal.

Tuna sandwich

7. A glass of kefir

Snack composition: Kefir with a fat content of 2.5% – 200 ml (1 glass).

What are the benefits: A source of probiotics, vitamins, minerals and protein. A drunk mug of kefir will provide satiety for several hours. Digestion processes are improved, microflora is balanced, immunity is strengthened. The body is cleansed from harmful cholesterol, toxins and toxins, sleep is improved, depressive moods go away. Of the snacks on the PP, this is the simplest and most popular.

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KBZHU: Proteins – 5.6 g, fats – 5 g, carbohydrates – 7.8 g. Calories – 100 kcal.

A glass of kefir

8. Soft cottage cheese with herbs

Snack composition: Soft cottage cheese (5%) – 80 g, dill and green onions – 5 g each.

What are the benefits: Supplying the body with calcium, phosphorus, protein, fiber, vitamins. Bones and teeth are strengthened, the digestive tract is stimulated, and dysbiosis subsides. Vessels are cleared of harmful lipids, liver functions are improved. There is a beneficial effect on the central nervous system, blood composition, immunity.

KBZHU: Proteins – 14 g, fats – 4.0 g, carbohydrates – 2.0 g. Calories – 100 kcal.

Soft cottage cheese with herbs

9. Boiled egg with cucumber

Snack composition: Hard boiled egg – 1 piece (~ 55 g), cucumber – 80 g.

What are the benefits: Long-term feeling of satiety, giving energy, restoring normal metabolism. The volume of muscle tissue is maintained, excess fluid with toxins leaves the body. The condition of the skin and hair improves, the level of hormones is regulated. The most used snack at 100 kcal.

KBZHU: Proteins – 7.75 g, fats – 6.45 g, carbohydrates – 2.7 g. Calorie content – 100 kcal.

Boiled egg with cucumber

10. Avocado Bread

Snack composition: Rye waffle crispbread – 2 pieces (~ 6 g), avocado – 37 g and lemon juice – 5 ml.

What are the benefits: Balancing the intestinal microflora with the normalization of the digestion process, cleansing the body of toxic substances, regulation of metabolic functions. Energy reserves are replenished thanks to complex carbohydrates, fats, which saturates for a long time. The tandem is useful for the heart, immunity, kidneys, central nervous system.

KBZHU: Proteins – 1.4 g, fats – 7.7 g, carbohydrates – 6.3 g. Caloric content – 100 kcal.

Avocado Bread

11. Bread (slice) with peanut butter and banana

Snack composition: Wheat slice – 1 piece (~ 11 g), peanut butter – 7 g and banana – 20 g (~ 5 circles).

What are the benefits: Strengthening the body, saturating with energy, improving bowel function, stimulating the reproduction of favorable microflora. The level of bad cholesterol decreases, blood sugar is regulated. This snack on the PN has a beneficial effect on the heart, blood vessels, central nervous system, liver, bones and immunity.

KBZHU: Proteins – 2.5 g, fats – 4.3 g, carbohydrates – 13.4 g. Calorie content – 100 kcal.

Bread (slice) with peanut butter and banana

12. Hummus with carrots

Snack composition: Carrots – 50 g (1 medium piece), hummus (chickpea puree) – 20 g.

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What are the benefits: Stabilization of digestion and acceleration of the removal of unwanted cholesterol, ridding the body of toxins. Metabolism and water balance are normalized, sugar is regulated, protective functions are enhanced. The effect of the introduction of this 100 kcal snack is reflected in the skin, hair and nails.

KBZHU: Proteins – 4.5 g, fats – 4.0 g, carbohydrates – 12.3 g. Caloric content – 101.4 kcal.

Carrots with hummus

13. Banana with cashews

Snack composition: Banana – 60 g (~ half a banana), cashews – 8 g (~ 4-5 whole nuts).

What are the benefits: Regulation of cholesterol metabolism, cleaning of the vascular walls, increasing the level of hemoglobin. The body is saturated quickly and for a long time, there is more strength and energy. The nervous system calms down, the work of the gastrointestinal tract, hormones and emotional state are normalized, excess water is removed.

KBZHU: Proteins – 2.3 g, fats – 3.5 g, carbohydrates – 15.5 g. Caloric content – 102.8 kcal.

Cashew banana

14. Coffee (tea) with chocolate

Snack composition: A cup of coffee (tea is possible) – 250 ml, milk 3.2% – 50 ml, dark chocolate – 12 g (~ 2 slices).

What are the benefits: Such a snack of 100 kcal has a positive effect on the central nervous system: mood improves, physical and mental activity increases. The antioxidants in coffee neutralize free radicals, thereby protecting healthy cells in the body. Cocoa, which is part of chocolate, helps to strengthen blood vessels, increases their capacity and protects against blood clots.

KBZHU: Proteins – 2.7 g, fats – 5.9 g, carbohydrates – 8.9 g. Caloric content – 99.2 kcal.

Coffee with chocolate

15. Pear with hazelnuts

Snack composition: Pear – 70 g (~ 0.5 fruit), hazelnuts – 10 g (~ 7-10 pieces).

What are the benefits: Improving the assimilation of food, stimulating digestion and the mood of lipid metabolism, cleansing the blood of harmful cholesterol. The combination of pear and hazelnuts will reduce the portions of other techniques, and will saturate for a long time. This snack on the PN has a positive effect on the heart, central nervous system, bones and joints, muscles, skin.

KBZHU: Proteins – 1.9 g, fats – 6.9 g, carbohydrates – 8.6 g. Caloric content – 99.8 kcal.

Pear with hazelnuts

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