Nuts - this snack will provide you with the necessary amount of calories and will satisfy the feeling of hunger for a long time. However, given the high calorie content of this mixture, you should limit yourself to a small handful. You can eat no more than 30 grams of nuts in one meal - this is approximately 170 kilocalories. Fats in nuts contribute to their slow digestion and, accordingly, a prolonged feeling of satiety.

As a snack, this option works best in the wide interval between or second breakfast and lunch, or lunch and dinner.

Try to choose unroasted nuts and seeds, such as almonds, hazelnuts, pine nuts, walnuts, and Brazil nuts.

Dried fruits are in no way inferior to fresh ones. In them, with proper processing, all vitamins, as well as all the necessary micro- and macroelements, are preserved. Dried fruits are perfect for a snack. They will retain their usefulness and taste. To get all the necessary supply of vitamins and other nutrients for a day, it is enough to eat two handfuls of dried fruits. At the same time, satiety is provided for several hours. In addition, dried fruits provide excellent functioning of the gastrointestinal tract. Dates will give you energy and help you focus better. Fig improves intestinal motility and normalizes the thyroid gland. Dried apricots strengthen the heart muscle, and prunes help cope with stress.

Apples contain many vitamins and minerals, and are also a rich source of flavonoids and polyphenols, which are powerful antioxidants. Try to eat them every morning and add them to smoothies.

Ingredients:

Banana 1 pc.

Pumpkin seeds 2 tbsp

Water 200 ml

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Cooking instructions:

• Beat all the ingredients in a blender until smooth.

• If the smoothie is too thick, add water if desired.

Ingredients:

Avocado ½ pc

Cocoa 1 tablespoon

Dates 2 pcs

Nut milk 200 ml

Cooking instructions:

• Beat all the ingredients in a blender until smooth.

• If the smoothie is too thick, add water if desired.

Ingredients:

Cucumber 1 pc

Apple 1 pc

Lime 1 pc

Mint 3 leaves

Nut milk 150 ml

Cooking instructions:

• Beat all the ingredients in a blender until smooth.

• If the smoothie is too thick, add water if desired.

Ingredients:

Kiwi 2 pcs

Apple 1 pc

Dates 2 pcs

Water 200 ml

Cooking instructions:

• Beat all the ingredients in a blender until smooth.

• If the smoothie is too thick, add water if desired.

Ingredients:

Frozen blueberries 100 gr

Spinach 3 leaves

Water 150 ml

Mint 3 leaves

Cooking instructions:

• Beat all the ingredients in a blender until smooth.

• If the smoothie is too thick, add water if desired.

Ingredients:

apple 200 gr

cucumber 100 gr

spinach 50 gr

ginger 10 gr

chia 10 gr

water 150 ml

coconut oil 15 ml

dates 30 gr

Cooking instructions:

• Beat all the ingredients in a blender until smooth.

• If the smoothie is too thick, add water if desired.