Proper nutrition

Top 20 PP snacks for 200 calories: healthy eating ideas

It is recommended to have light snacks between meals. This will support efficiency and metabolism, satisfy hunger, and saturate with energy for a long time. Such a division of the diet is considered the most healthy and correct approach to nutrition for both losing weight and gaining weight (for these groups, only the total daily calorie content will differ).

We offer you 20 nutritious, healthy and healthy snacks for 200 kcal. This small meal will be enough to replenish strength and temporary satiety.

Top 20 snacks on PP for 200 kcal

During the day, two light snacks between main meals are enough: between breakfast and lunch and before dinner. Typically, a snack on the PP takes fruits, berries, vegetables with herbs and nuts, dried fruits. You can also take fermented milk products, bread or slices / crisps, eggs, cheeses, fish and diet meats. The main rule is nutritious and healthy food, from which quick meals are prepared in simple ways.

1. Sandwich with boiled chicken fillet

Snack composition: Borodino bread – 1 slice (~ 30 g), lettuce – 18 g (~ 3 small leaves), tomatoes – 50 g (half an average fruit), boiled chicken fillet in layers – 80 g.

What are the benefits: Replenishment of energy reserves, supply of high-quality proteins, complex carbohydrates, fiber and a complex of vitamins and minerals to the body. At the same time, digestion, metabolic processes and muscle tissue are supported.

KBZHU: Proteins – 27.2 g, fats – 3.3 g, carbohydrates – 14.4 g. There are 196 kcal per serving.

Boiled chicken fillet sandwich

2. Yogurt with banana

Snack composition: Banana – 1 piece (~ 110 g), Greek yogurt (3.2%) – 140 g.

What are the benefits: Improving the work of the digestive tract, normalizing the intestinal microflora and assimilation of food, vitamins, minerals. The mood rises, fatigue is eliminated, a surge of energy is felt. There is a positive effect on the level of sugar with cholesterol, the heart muscle with blood vessels is strengthened.

KBZHU: Proteins – 8.7 g, fats – 4.7 g, carbohydrates – 28.9 g. 197 kcal per serving.

Yogurt with banana

3. A quick omelet in a mug

Snack composition: Eggs – 1 piece, milk 2.5% – 75 ml, hard cheese (Dutch) – 20 g, tomato ring – 25 g. Beat the egg with milk in a mug, put in the microwave for 1 minute. Add grated cheese and tomato, put on for another 1.5-2 minutes.

What are the benefits: Maintaining normal levels of nutrients and trace elements in the body, a beneficial effect on metabolic processes. This 200 kcal snack is often included in the diet, as it contains easily digestible protein.

KBZHU: Proteins – 14.6 g, fats – 13.3 g, carbohydrates – 4.9 g. 201 kcal per serving.

Quick omelet in a mug

4. Soft cottage cheese with apple

Snack composition: Soft cottage cheese 5% – 170 g, green apple – 70 g.

What are the benefits: Creation of a feeling of satiety, saturation of the body with useful and nutritious substances. Metabolic processes are stimulated, the level of harmful cholesterol in the blood decreases, and digestion is improved. A 200 kcal snack helps cleanse the digestive tract of toxins, salts and waste products.

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KBZHU: Proteins – 15.5 g, fats – 8.8 g, carbohydrates – 13.3 g. 200 kcal per serving.

Soft cottage cheese with apple

5. Dried fruit and nut bar

Snack composition: Dried apricots and prunes – 20 g each (~ 3 each), walnut – 2 whole kernels (~ 12 g), honey – 10 g. Crush the nuts and mix with chopped dried fruits. Cover with honey. Blind the bar, cool.

What are the benefits: Energizing, long-lasting saturation and replacement of sweets with sugar. The digestive process is normalized, the body is cleansed. This mixture has a beneficial effect on blood vessels, heart, central nervous system, skin, and the immune system.

KBZHU: Proteins – 3.4 g, fats – 8 g, carbohydrates – 30.7 g. 200 kcal per serving.

Dried fruit and nut bar

6. PP chia pudding

Snack composition: Chia seeds – 25 g, oat milk – 120 ml, kiwi – 40 g. Pour chia with milk, leave for 3 hours. You can do this in the morning. Chop the kiwi. Layer all the ingredients in a glass and serve.

What are the benefits: Acceleration of metabolism, support of the functions of the heart with blood vessels, normalization of gastrointestinal motility. The blood composition is stabilized, immunity is strengthened. One of the most popular snacks on PP and weight loss.

KBZHU: Proteins – 4.9 g, fats – 9.7 g, carbohydrates – 23 g. 200 kcal per serving.

PP Chia Pudding

7. Kefir with nuts

Snack composition: Kefir 2.5% – 200 ml, hazelnuts – 14 g (~ 3-4 pieces).

What are the benefits: Participation in the breakdown of fats, building muscle mass and restoring intestinal microflora. There is a positive effect on the functions of the gastrointestinal tract, thyroid gland, immunity, central nervous system and blood vessels. The supply of selenium, potassium, zinc, vitamins E and group B, healthy fats is replenished.

KBZHU: Proteins – 7.9 g, fats – 14.4 g, carbohydrates – 9.2 g. 199 kcal per serving.

Kefir with nuts

8. Peanut Butter Slices

Snack composition: Wheat slices (loaves) – 20 g (2 plates), peanut paste – 14 g (~ 1.5 teaspoons) and banana – 45 g (~ 14 circles).

What are the benefits: Energy supply, general strengthening of the body, reducing the percentage of harmful cholesterol in the blood, regulation of sugar. This 200 kcal snack improves digestion, restores microflora. There is also a positive effect on the activity of the central nervous system, liver, heart with blood vessels.

KBZHU: Proteins – 6.1 g, fats – 7.0 g, carbohydrates – 28.3 g. 200 kcal per serving.

Peanut Butter Slices

9. Slice with cheese and urbech

Snack composition: Rice slices (bread) – 2 pieces, sesame urbech (pasta) – 12 g, pieces of toasted Adyghe cheese – 30 g.

What are the benefits: Normalization of the gastrointestinal tract, nutrition of beneficial intestinal bacteria, stimulation of metabolic functions, cleaning the body. Nutrient-balanced sandwich will fill you with energy and reduce hunger for a long time. A large amount of calcium and B vitamins will enter the body.

KBZHU: Proteins – 9.1 g, fats – 10.2 g, carbohydrates – 15.3 g. 203 kcal per serving.

Slice with cheese and urbech

10. Cottage cheese with herbs and cucumber

Snack composition: Cottage cheese 2% – 140 g, sour cream 15% – 28 g, cucumber straws – 40 g, chopped dill – 15 g.

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What are the benefits: Replenishment of protein, fiber, calcium and phosphorus reserves. A set of substances has a beneficial effect on the gastrointestinal tract, hormonal background, blood composition and fat metabolism, central nervous system, immunity. Bone tissue is strengthened, liver function is normalized, the energy level is maintained, and the intestines are cleansed.

KBZHU: Proteins – 26.6 g, fats – 7.1 g, carbohydrates – 7.5 g. 200 kcal per serving.

Cottage cheese with herbs and cucumber

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11. Sandwich with avocado and salmon

Snack composition: Borodino bread – 1 slice (~ 30 g), avocado – 37 g and slightly salted salmon (fillet) – 30 g.

What are the benefits: Replenishment of omega-3 acids, easily digestible proteins, fiber and vitamins with minerals. The microflora is balanced, the digestive and metabolic processes are improved. Long-term satiation appears from complex carbohydrates with fats. Hearty, balanced snack on the PP.

KBZHU: Proteins – 9.4 g, fats – 11.4 g, carbohydrates – 14.5 g. 199.5 kcal per serving.

Avocado and salmon sandwich

12. PP-syrniki

Snack composition: Cottage cheese 2% – 100 g, rice flour – 20 g and egg whites – 46 g (~ 2 pieces). Grind cottage cheese in a blender, add flour with proteins. Stir and form curd cakes. Fry in a pan without oil.

What are the benefits: Nutritional value, easy absorption and satisfying hunger. This 200-calorie snack is often included in the diet, especially for muscle growth. For the digestive tract, metabolism, central nervous system, heart and blood vessels, cheesecakes are extremely useful.

KBZHU: Proteins – 24.6 g, fats – 2.1 g, carbohydrates – 19.7 g. 198 kcal per serving.


13. Green apple with cheese

Snack composition: Green apple – 130 g (~ 1 small apple), Maasdam cheese – 40 g.

What are the benefits: Providing the body with high-quality protein, vitamins B and A, dietary fiber, potassium, calcium. Snacking on the PP provides a feeling of satiety and also normalizes metabolism. The water balance with muscle tone is maintained, bones are strengthened, the microflora of the gastrointestinal tract is stabilized.

KBZHU: Proteins – 9.9 g, fats – 10.9 g, carbohydrates – 12.6 g. 202 kcal per serving.

Green apple with cheese

14. Lavash rolls with tuna

Snack composition: Armenian lavash – 60 g, cucumber – 50 g and tuna in its own juice – 55 g. Put cucumbers and tuna on pita bread, roll the rolls.

What are the benefits: Regulation of metabolic functions, maintaining muscle volumes with smooth skin, cleansing from toxins and toxins. The work of the central nervous system, blood vessels and heart is normalized, blood formation is stimulated. There is no yeast in pita bread, which is useful for those who follow the figure or lose excess weight.

KBZHU: Proteins – 16.7 g, fats – 1.3 g, carbohydrates – 30 g. 202 kcal per serving.

Lavash rolls with tuna

15. Fruit salad

Snack composition: Pear, banana – 80 g each, apple – 90 g, sour cream 15% – 30 g.

What are the benefits: Feeling full, a great substitute for sweets. Metabolism and digestion are normalized, immunity is strengthened, mood improves and energy is replenished. A refreshing 200 kcal snack also has a positive effect on the condition of the skin, hair, nails, and neutralizes free radicals.

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KBZHU: Proteins – 2.7 g, fats – 5.3 g, carbohydrates – 35.9 g. 200 kcal per serving.

Fruit salad

16. Egg and avocado sandwich

Snack composition: Rice bread – 1 layer (~ 10 g), avocado puree – 40 g, poached egg – 1 piece (you can use a regular hard-boiled egg).

What are the benefits: Improving performance and uplifting mood. Snacking provides long-lasting satiety due to the intake of slow carbohydrates with fats. This is the best snack for supporting metabolism and supplying the body with quality energy. The microflora is balanced, digestion is stimulated.

KBZHU: Proteins – 8.3 g, fats – 14.1 g, carbohydrates – 9.7 g. 202 kcal per serving.

Egg and avocado sandwich

17. Vegetable salad

Snack composition: Cucumber and bell pepper – 150 g each, cherry tomatoes – 180 g, unrefined olive oil – 12 ml.

What are the benefits: A snack provides a daily intake of fiber. The processes of metabolism and digestion are improved, the intestines are cleansed, microflora is restored, and the level of harmful cholesterol is also reduced. The body receives iron and potassium, magnesium, ascorbic acid and vitamins A, E, phospholipids.

KBZHU: Proteins – 4.6 g, fats – 12.3 g, carbohydrates – 17.2 g. 198 kcal per serving.

Vegetable salad

18. Chicken sandwich

Snack composition: Whole grain or multigrain bread – 2 pieces (~ 40 g), cooked chicken fillet in layers – 70 g, salad – 12 g (2 leaves), cucumber – 20 g. Heat the bread in a pan or toaster, put the rest of the ingredients on one layer and cover with the second.

What are the benefits: Satisfaction of hunger, supply of complete protein. This snack supplies energy without harming the figure. The work of the digestive tract and the central nervous system improves, metabolism is normalized, muscle tone is maintained. Phosphorus, selenium, zinc, B vitamins and fiber enter the body.

KBZHU: Proteins – 24.6 g, fats – 3.6 g, carbohydrates – 17.4 g. 202 kcal per serving.

Chicken sandwich

19. Protein shake

Snack composition: Cottage cheese 1% – 100 g, oat milk – 100 ml and banana – 80 g. In a blender, beat all the ingredients.

What are the benefits: The appearance of a prolonged feeling of satiety, the intake of a large amount of protein, phosphorus and calcium. The mixture maintains muscle tone even when the calorie intake is limited. There is a positive effect on metabolic processes, digestion, nervous system, immunity.

KBZHU: Proteins – 17.8 g, fats – 2.7 g, carbohydrates – 25.7 g. 199 kcal per serving.

Protein shake

20. Dried figs with almonds

Snack composition: Almonds – 19 g (~ 10-12 kernels), dried figs – 1 fruit (~ 30 g).

What are the benefits: Support for energy and good mood, giving strength, eliminating fatigue. The peristalsis of the gastrointestinal tract is normalized, the intestines are cleansed, the hormonal background is restored. The craving for sweets decreases, the pressure stabilizes, and the muscle tone is maintained.

KBZHU: Proteins – 4.5 g, fats – 11.2 g, carbohydrates – 20.5 g. 199.7 kcal per serving.

Dried figs with almonds

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