5 snacks to keep you feeling full longer 

cheese wedge with grapes

POV: It’s 2 pm and you still have a few more tasks left at work, but your stomach starts growling. What can you grab to tie you over? Chips? Cookies? They may sound good now, but will they keep you satisfied until your next meal? Probably not. Here are 5 quick, easy and healthy snacks to keep you full for longer.  

1. Cheese Cubes and Fruit 

Love the combo of sweet and savory? Then this one’s for you. The sweet flavor of fruit paired with salty cheese is not only tasty, but also makes the perfect mid-afternoon snack. Cheese is a great source of protein and good fats – both of which help reduce the hormone ghrelin that cues hunger, helping you to feel fuller longer.1 Another benefit? It can help overcome that frustrating midday slump. The natural sugars in fruit give a quick lift in energy while the protein and fats in cheese have a longer-lasting effect.  

Suggested serving: 7 cheese cubes with ½ cup fruit (grapes are my go-to with cheese). 

2. Peanut Butter and Apple Slices 

Smearing a spoonful of peanut butter on a few apple slices is one of the easiest ways to get you through the day. Both foods are packed with satiety-boosting fiber, while peanut butter adds an extra boost of protein and healthy fats. Fiber-rich foods take longer to pass through your GI tract, meaning they help keep you satisfied longer. Look for an unsalted peanut butter that’s low in sugar to reap the greatest health benefits. 

Suggested serving: 1-2 tablespoons of peanut butter and 1 small apple. 

3. Avocado Toast 

This breakfast favorite makes a great snack at any time of the day. Avocados are not only delicious but also extremely nutrient-dense. In fact, half an avocado has about 10 grams of fat and 5 grams of fiber. Smash it over a piece of whole-grain toast and you’re set until dinner.  

Suggested serving: ½ medium avocado and 1 slice of whole wheat bread. 

4. Cottage Cheese  

Cottage cheese is one of the most underrated foods. It’s filled with important nutrients like B vitamins, calcium, folate and protein, making it a great option when you’re reaching for an afternoon snack. Just a half cup of low-fat cottage cheese offers 13 grams of protein to keep you feeling full. Cottage cheese is great on its own but also pairs well with fruit like peaches.  

Serving size: ½ cup cottage cheese with 1 medium peach. 

5. Hummus and Carrots 

Hummus and carrots are a favorite go-to snack around the world. The chickpeas that make up the bulk of hummus dips are a rich source of fiber and protein. Eat it with a high-fiber vegetable like carrots and you’ll be satisfied for hours.  

Suggested serving size: 2-4 tablespoons hummus with ¾ cup of baby carrots. 


The munchies can feel like an all-day thing, especially if you’re reaching for snacks that are processed and high in sugar. While they might taste great in the moment, they’re not filling and can lead to overeating. Instead, choose snacks high in protein, healthy fats and fiber to keep you feeling satisfied longer throughout the day.  

Want more snack ideas? Check out: 5 healthy snacks to boost energy

About Natalie  

Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.  

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional 


  1. Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20. doi: 10.1093/ajcn/83.2.211. PMID: 16469977. 

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