Here’s What Real Healthy People Actually Snack On ~ Casey Gueren

When it comes to avoiding that hangry feeling, the best defense is a good offense. And a good offense consists mostly of snacks.


That means planning ahead and stocking up on healthy options you’ll actually keep in your kitchen/purse/office fridge/pockets/whatever.

Here's What Real Healthy People Actually Snack On

Because when you have zero time in your day and need to grab something fast, you’ll go for the peanut butter cup every damn time. BUT if you already have something satisfying and better for you on hand: snack win!

HOWEVER, if you hear one more person call a handful of almonds a snack, you can rightfully throw it in their face.

Here's What Real Healthy People Actually Snack On
History / Via

Here are 23 better, more interesting options that will awaken your starving soul.

They’ve all been made (and devoured) by real, seriously healthy people who say things like “satiety” and “fuel your body.” Steal their snackspiration so you’ll never have to go head-to-head with the vending machine again.

1. Open-Faced PB & Blueberries

“This is one of my favorite snacks. Almond butter is a great way to start the day with some awesome protein. And blueberries are my favorite fruit because they’re super low in sugar. When I eat bread it’s ONLY Ezekiel, which is a sprouted grain bread that has no yeast.” —Gabrielle Bernstein, author of Miracles Now

2. Egg and Apple Combo

Egg and Apple Combo

Courtesy of Aaron Flores

“Eating should stimulate all of our senses, and a perfectly cooked hard-boiled egg is about as good as it gets for me. Paired with a green apple, this is the perfect snack to satisfy any hunger and please your palate as well.” —Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Healthy at Every Size (HAES)

3. Spiced Apple Chips

“The recipe is incredibly simple — only very thinly sliced apples sprinkled with a little apple pie spice and popped in the oven on a low temperature for a couple hours. The outcome is nutritious and delicious and a great substitute for fried chips. My husband and I brought a bunch of them hiking with us — they make a great portable snack.” —Anne Mauney, MPH, RD, founder of

4. Avocado Toast

Avocado Toast

Courtesy of Amelia Winslow

“My favorite way to eat avocados is smashed onto toast with a sprinkle of salt and a few red pepper flakes. If I’m really hungry I add a fried egg. The healthy fat from avocado plus carbohydrates from bread makes it ultra-satisfying and always delicious.” —Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy

5. Spicy And Sweet Roasted Chickpeas

Spicy And Sweet Roasted Chickpeas

Courtesy of Nita Sharda

“I like this as a snack for when I’m craving something savory. The crunchy bite size peas are also loaded with protein and fiber, so a little goes a long way.” —Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting (See the full recipe here.)

6. Banana Nut Toast

Banana Nut Toast

Courtesy of Anjali Shah

“This is a slice of sprouted wheat bread with ½ tablespoon almond butter, ½ tablespoon peanut butter, ¼ sliced banana and 1 teaspoon chopped walnuts on top — with an optional sprinkle of cinnamon and drizzle of honey. This delicious snack packs a protein and fiber punch guaranteed to keep you full in between meals.” —Anjali Shah, board certified health coach and founder of The Picky Eater

7. A Makeshift Pudding Cup

“Greek yogurt mixed with some chocolate protein powder and raspberries makes for a perfect high-protein snack under 200 calories. You’re getting a good source of probiotics from the Greek yogurt, antioxidants and fiber from the raspberries, and an extra boost of protein from half a scoop of whey protein.” —Katie Yip, New York City-based Pilates teacher

8. Miso Zoodle Soup

“I love noodle soup, but most are just carb bombs in a bowl. I used my new spiralizer to make zucchini noodles, then whipped up miso broth, which contains probiotics that boost gut health by supporting digestion, and then tossed in some carrots, mushrooms, ginger, and spinach.” —Michele Promaulayko, editor-in-chief of Yahoo Health and author of the new book 20 Pounds Younger

9. Blueberry Coconut Balls

Blueberry Coconut Balls

Courtesy of Danielle Omar / Via

“These no-bake snack balls are made with antioxidant-rich frozen wild blueberries. If you eat them right away they are super cold and refreshing, but if you let them thaw a bit they are melt-in-your-mouth delicious!” (See the full recipe here.) —Danielle Omar, MS, RD

10. A Picturesque Cheese Plate

“This is a simple, on-the-fly appetizer made up of stuff I had in the fridge — olives, grape tomatoes, caper berries. Anchoring the plate is a hunk of feta cheese that I dressed up with some chopped oregano from the garden and red onion.” —Monica Reinagel, licensed nutritionist and host of the Nutrition Diva podcast

11. Fruit Pizza

“This watermelon ‘pizza’ is a perfect low-calorie treat that satisfies the sweet tooth, replenishes your muscles, and hydrates your body. Ideal for a hot summer day, a party snack, or post-workout, since it will help replenish glycogen stores in your muscles and aid recovery. Both the watermelon and banana also help with bloating! ” —Idalis Velazquez, NASM-CPT, founder of IV Fitness

12. A Loaded Sweet Potato

A Loaded Sweet Potato

Courtesy of Anjali Prasertong

“My favorite mid-morning snack is a leftover roasted sweet potato, split open and stuffed with a couple dollops of plain Greek yogurt. If I’m feeling fancy, I’ll sprinkle it with furikake, a super-flavorful Japanese seasoning mix with toasted nori and sesame seeds. With all the protein, healthy carbs, and fiber, it’s a snack that keeps me satisfied for hours.” —Anjali Prasertong, contributing editor at The Kitchn and graduate student studying to become a registered dietitian

13. A Fruit Smoothie That Only Looks Like a Daiquiri

“California Sunshine Smoothie! Yummy — 139 calories and 7 grams of fiber. Try it! All organic: 10 strawberries, 1 orange, ½ a medium banana, 1 cup of ice, and water!” —Jeanette Jenkins, president of The Hollywood Trainer

14. Cheese, Crackers, Tomatoes, and Veggies

“This great combination keeps you full and promotes satiety. Protein comes from the delicious mozzarella cheese (a low-fat selection), the fiber comes from the high-fiber crackers (one with 5 grams of fiber or more), and vegetables!” —Shelly Marie Redmond, RD, author of Eat Well and Be Fabulous

15. Homemade Sweet Potato Chips

“I love this because it’s whole food eating – a two-ingredient snack solution.” 
—Rachel Beller, MS, RDN, founder of Beller Nutritional Institute and author of Eat to Lose, Eat to Win

16. Apple Peanut Butter Toasts

“A good, satisfying, filling snack and the tasty health benefits of cinnamon and SunButter — a healthy option for anyone with nut allergies. It also has more unsaturated fat, magnesium, iron, zinc, and vitamin E than peanut butter.” —David Kirsch, celebrity trainer and founder of David Kirsch Wellness

17. Cheddar Kale Chips

“Dedicated to all the people who are over ridiculously priced kale chips. These savory chips make for the perfect snack, and won’t hurt your pockets.” (See the full recipe here.) —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy

18. A Cookie You Can Make IN A PAN

“Cookies have been a great tool for me when I train really hard in the gym and need a carbohydrate or sugar boost to refuel my muscle and liver glycogen. Often store-bought cookies are too high in fat to be a good post-workout tool. Therefore, I get creative in my kitchen and got obsessed with a cookie that gets cooked in a pan. I dreamed of something that was part pancake, part gooey and crunchy cookie! This is ¼ cup quick-cooking oats, 1 tablespoon coconut flour, 1 tablespoon agave nectar, 1 whole egg, 1 scoop chocolate whey protein powder, Stevia-sweetened chocolate chips, and a dash of salt. Stir it up and add a splash of milk if needed for consistency. Cook in a nonstick pan sprayed with coconut oil. Cook on low and flip when it starts to bubble — just like when cooking pancakes. It’s only 330 calories!” —Holly Perkins, CSCS, author of the upcoming Lift to Get Lean

19. Crudités For One

“This is what I typically eat as a mid-morning snack. It is carrot sticks, celery sticks, half an avocado, beetroot, and spinach, accompanied with almond butter and cottage cheese. This gives the perfect balance of protein and veggies to keep me satisfied and full until the next meal.” —Aina Hussain, registered nutritionist and founder of The Fruitful Foodie

20. Cauliflower Fries

From her Instagram: “I just made French fries out of cauliflower and @questnutrition protein powder. Hey! Don’t say ew until you try it. It’s seriously amazing!” (See the full recipe here.) —Cassey Ho, creator of POP Pilates

21. This Bright and Cheery Deliciousness

“I love because it I looove fresh fruit and veggies — and goat cheese and avocado call my name regularly! It’s a perfect mini meal or snack, because it’s packed with nutrients including antioxidants and fiber to help keep you full. Plus the healthy fat in avocado provides satiety, and who doesn’t love the sweetness of mango and taste of goat cheese? The combo may seem funny, but it is a real food combo that is a winning gem. Promise!” —Keri Glassman, MS, RD, CDN, author of The New You and Improved Diet

22. Kale Guacamole Wraps

“Just wilt kale or any other leafy green by soaking in warm water for a few minutes, then stuff with whatever you want and enjoy!” (See the full recipe here.) —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy

23. A Smoothie In A Bowl

A Smoothie In A Bowl

Courtesy of Kath Younger

“One of my favorite snacks is a smoothie made with oats served in a bowl. This one is a cup of frozen berries, half a banana, a cup of milk, and a quarter cup of oats thrown in a blender, then topped with toasted buckwheat and nut butter. The oats give the smoothie a nice doughy taste, plus they amp up the nutrition with extra fiber and energy! And enjoying it as a ‘soup’ means I savor every last bite.” —Kath Younger, RD, founder of Kath Eats Real Food

Here’s What Real Healthy People Actually Eat For Breakfast ~ Carolyn Kylstra

Breakfast is a very important meal! The food you eat in the morning can have an impact on how hungry or satisfied you feel later in the day.

Here's What Real Healthy People Actually Eat For Breakfast

And if you choose the right stuff, it can also give you some great energy! All good things.

We asked a bunch of healthy people to share what THEY eat in the mornings. Because it can be good to know that you have more options than that same old bowl of cereal.

NBC / Via

These people think about healthy and delicious eating a LOT. We talked to registered dietitians, personal trainers, health editors, book authors, nutritionists, and healthy food writers. Some are legit experts with degrees after their names, and some are more like you and me. Only…a bit more focused on eating green things.

And here’s what they suggested.

1. Baked Egg in Avocado

“This recipe is not only makes for a mouthwatering breakfast, but also comes packed with protein and healthy mono and polyunsaturated fats. Hello healthy heart!” (Get the recipe here.)
—Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy

2. Almond Butter and Salami on Toast, with Fruit

“My husband finds it totally weird, but I’ve recently fallen in love with adding a couple pieces of thinly sliced uncured salami to my whole wheat almond butter toast in the mornings. It adds a bit of savoriness that tastes especially good with some fruit on the side. Hey, you’d eat almonds, salami, and bread together on a cheese plate — this is just the breakfast version.” 
Anjali Prasertong, creator of Eat Your Greens and Contributing Editor to The Kitchn

3. Greek Yogurt With Protein, Chocolate, and Blood Orange

Greek Yogurt With Protein, Chocolate, and Blood Orange

Holly Perkins

“I love this breakfast because it has well balanced macronutrients (macros) at 40% carbs, 30% protein and 30% fat. It is high protein Greek yogurt with a scoop of whey protein “pops,” super dark chocolate and blood orange. Who doesn’t love chocolate for breakfast?? It balances my blood sugar to give me stable energy throughout the morning, has tons of protein, and awesome antioxidants in that bright red blood orange.”
Holly Perkins, C.S.C.S., author of Lift To Get Lean and creator of Women’s Strength Nation

4. Eggs and Avocado Toast with Blueberries

“This is one of my all-time favorite breakfasts — Ezekiel toast with smashed avocado and a poached egg, topped with fresh herbs, sea salt, and red pepper flakes. It’s the perfect combo of whole grains and healthy fats. The side of blueberries and the herbs lend a dose of antioxidants. And the capsaicin from the red pepper turns the metabolic fire up a touch.”
Michele Promaulayko, Editor-in-Chief of Yahoo Health and author of 20 Pounds Younger

5. Flaxseed and Almond Milk Pancakes

Flaxseed and Almond Milk Pancakes

Jorge Cruise / Via

“Who doesn’t love pancakes for breakfast? Unfortunately most pancakes aren’t too healthy for you, especially when you top it with sugar-filled syrup. However, when you make them out of flaxseed flour and almond milk, you’ve made a perfectly healthy, delicious morning favorite. Top with some butter and you are set.” (Get the recipe here.)
—Jorge Cruise, ACSM- and ACE-certified trainer, and author of Stubborn Fat Gone!

6. Wild Blueberry Ginger Smoothie Bowl

Wild Blueberry Ginger Smoothie Bowl

EA Stewart / Via

“This Wild Blueberry Ginger Smoothie Bowl has a healthy balance of carbs, protein, and fat to keep you energized all the way to lunch! As a delicious bonus, wild blueberries are rich in antioxidants, and ginger is a great natural anti-inflammatory. It’s easy to make your own bowl! Just blend plain Greek yogurt with frozen wild blueberries and ground ginger, then sprinkle on your favorite granola, or a combo of chopped nuts and seeds. Enjoy!”
EA Stewart, RD, integrative dietitian nutritionist and blogger at The Spicy RD

7. Fruit, Veggies, and Sprouted Toast

Fruit, Veggies, and Sprouted Toast

John and Diana from The Minimalist Baker / Via

“Most days of the week I keep it simple for breakfast with a green smoothie (not pictured) and a plateful of fruit with sprouted toast. I like smashed avocado with hemp seeds on half, and almond butter with sunflower seeds on the other.”
—John and Diana, co-creators of The Minimalist Baker

8. Vanilla Green Protein Smoothie

Vanilla Green Protein Smoothie

Katie Webster / Via

“For breakfast I make sure to have protein, because it helps keep me full all morning long. I have been making these green protein smoothies a ton lately. They have two servings of produce.” (Get the recipe here.)
—Katie Webster, creator of Healthy Seasonal Recipes

9. Frittata Bites

Frittata Bites

Tammy Lakatos and Lyssie Lakatos / Via

“We love these little nuggets. They’re super satisfying and a great breakfast when we’re in a hurry. They’re the perfect on-the-go protein, veggie and fiber combo to start our morning! We easily whip them up and often make them in advance and put them in the fridge or freezer and then grab them on the way out the door with a piece of fruit.” (Get the recipe here.)
The Nutrition Twins, Lyssie Lakatos, RDN, CFT, and Tammy Lakatos Shames, RDN, CFT, registered dietitians, personal trainers, authors of The Nutrition Twins Veggie Cure

10. Scrambled Eggs and Arugula

Scrambled Eggs and Arugula

Katie Yip / Via

“Another great way to get your protein and greens in for the day is by adding fresh arugula to scrambled eggs.”
Katie Yip, New York City-based Pilates teacher

11. Apricot Granola

Apricot Granola

Danielle Omar / Via

“Granola is like upscale cereal. I love it because it’s super versatile. One batch gives me several breakfast options. I can sprinkle it on Greek yogurt, cottage cheese, or chia seed pudding. I can even make muesli with it.” 
—Danielle Omar, MS, RD, nutrition consultant and founder of

12. Avocado Smoothie

Avocado Smoothie

Amelia Winslow / Via

“I’m often rushing around in the morning, and smoothies make a great portable breakfast. My latest favorite is made with 1/2 a small avocado, 1/2 cup plain yogurt, 1/2 cup milk, 1 frozen banana, 3 frozen green figs (sold frozen at Trader Joe’s), 1/2 tsp vanilla and a large handful of baby spinach or kale. You’d never guess something so green would taste so good!”
Amelia Winslow, MS, MPH, creator of Eating Made Easy

13. Healthy Pancakes

“I start each day with by hydrating and eating a healthy breakfast. Most mornings this includes a protein pancake topped with fresh berries, and a variety of drinks: water, my apple cider vinegar cocktail and coffee or green tea. The protein pancake recipe is simple and includes a scoop of protein powder, egg whites, 1/2 mashed banana and ground flax seed.”
Brittany Mullins, Virginia-based health coach and personal trainer, and creator of Eating Bird Food

14. Whipped Banana Oatmeal

“I love oatmeal because it keeps me full all morning and provides a blank slate for all kinds of mixins and toppings. My favorite is my whipped banana oatmeal, which is naturally sweetened with banana, topped with a sprinkle of crunchy granola and a drippy drizzle of almond butter. Made with milk, it’s got your whole grains, protein and healthy fats all in one.”
—Kath Younger, RD, founder of Kath Eats Real Food

15. Kale Smoothie Bowl

Kale Smoothie Bowl

Rachel Beller

“I love powering up my mornings with this simple vegan Kale smoothie bowl. It’s under 300 clean calories and a whopping 10 grams of fiber! 

1 Frozen banana
1/2 cup frozen kale
1/3 cup unsweetened almond or coconut milk 
1/4 cup Vegan yogurt (Greek yogurt or Kefir works too)
1 TBS chia seeds
1/4 tsp cinnamon 

Fiber up and enjoy!”
—Rachel Beller, MS, RD, president and founder of Beller Nutritional Institute, LLC

16. Crustless Spinach Quiche

“Breakfast is always such a rush in the morning and often folks skip breakfast or grab a sugar-rich granola bar. I love the fact I can make these in muffin tins and store each in individual bags for the week. Simply combine a frozen bag of spinach, 5 eggs, 1 cup 2% milk, and 1 cup shredded cheese in a bowl. Pour into our muffin tins. Bake. We have protein-rich breakfast for a week keeping us full until lunch!”
—Shelly Marie Redmond, MS, RD, LDN, author of Eat Well And Be Fabulous, and founder of Skinny Louisiana

17. Eggs, Bacon, and Spinach Muffin with Ezekiel Toast; Coffee with Soy Milk

“These are tasteful and keep me fuller longer on the days I know I will have an intense training session and have a busy day. It provides me with the protein, healthy fats and good carbs I need to stay energized.”
Idalis Velasquez, NASM-certified personal trainer and nutrition specialist

18. Chocolate Brownie Oatmeal

Chocolate Brownie Oatmeal

Anjali Shah / Via

“I absolutely love this dish because it’s creamy, rich, and delicious: it tastes just like a decadent dessert. But thanks to the power of raw, unsweetened cocoa powder, whole grain oats, and just a dash of sugar — it’s filled with antioxidants and fiber and is so good for you! You can enjoy this guilt-free for only 250 calories and ~5g sugar for an entire bowl of oatmeal.” (Get the recipe here.)
Anjali Shah, board certified health coach and owner and food writer at The Picky Eater

19. Avocado and Salmon Omelette

Avocado and Salmon Omelette

Carlene Thomas / Via

“Many Americans are lackluster about getting enough vegetables and protein at breakfast! This omelette keeps me full on smart fuel the whole morning. Between the microgreens, avocados, peppers and salmon, you’re getting lots of foods that help keep your hair, skin and nails healthy. The little bit of strong cheese gives lots of flavor without the calories and fat since a little goes a long way!” (Get the recipe here.)
—Carlene Thomas, RDN, LD, dietitian nutritionist and healthy living blogger

20. Homemade Soup

Homemade Soup

Cheryl Harris

“I’m a fan of non-traditional breakfast. Today breakfast is one of my favorites: homemade soup. Turkey bone broth with carrots, celery and noodles is a nice blend of protein, carbs and fiber, and a soothing and nourishing way to start my day.”
—Cheryl Harris, MPH, RD, registered dietitian nutritionist, wellness coach at Harris Whole Health, and blogger at Gluten Free Goodness

21. Ham-Crusted Quiche

Ham-Crusted Quiche

Jorge Cruise / Via

“Skip the carb-filled crust of a normal quiche and replace it with ham. Add your eggs, mushrooms, some cheese and seasonings and you have a great way to start your day.” (Get the recipe here.)
—Jorge Cruise, ACSM- and ACE-certified trainer, and author of Stubborn Fat Gone!

22. Avocado Hummus Toast

Avocado Hummus Toast

“Breakfast is the most important meal of the day, so I want to eat something that will leave me full and satisfied. This avocado hummus toast is one of my favorite savory breakfast dishes because it is packed with protein and healthy fats that will keep me going for hours!” (Get the recipe here.)
Lisa Lin, creator of Healthy Nibbles and Bits

23. PB&J with Fruit

PB&J with Fruit

Aaron Flores

“A healthy breakfast is a peanut butter and jelly sandwich with a side of fruit. Although not a typical breakfast, for me, it is a very filling and satisfying meal. The bread comes from a local bakery, the peanut butter and jelly are both homemade and the fruit comes from our CSA box. It’s simple, but with exceptional ingredients, it feels like a 3-star Michelin meal.”
Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Healthy at Every Size (HAES)

24. Veggie Frittata

“Here’s a vegetable frittata I made for breakfast recently, using leftover broccoli from the previous night’s dinner and a fresh tomato on top. I love breakfasts that include vegetables because it makes it easier to get those 5 servings in by the end of the day. And there’s always some vegetable in the fridge that needs to be used up.” 
—Monica Reinagel, MS, LD/N, CNS, The Nutrition Diva

25. Baked Oatmeal

Baked Oatmeal

Nita Sharda / Via

“I am by no means a “morning person” so for me, making breakfast ahead of time is crucial. ​I love this recipe for Baked Oatmeal because I can prep it ahead of time, it has only a few ingredients and it’s loaded with fibre to keep me full for the morning. To keep things interesting I switch the type of fruit I add, some times it’s berries, apples or even pumpkin puree.” (Get the recipe here.)
Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting

26. 3-Ingredient Pancakes

3-Ingredient Pancakes

Tammy Lakatos and Lyssie Lakatos / Via

“We love these because they are so easy to make when you have a pancake craving. They are light and fluffy and packed with protein and unlike most pancakes, they aren’t only carbohydrates, so they keep you satiated for hours, preventing cravings and overeating. Each pancake is only 75 calories!” (Get the recipe here.)
The Nutrition Twins, Lyssie Lakatos, RDN, CFT, and Tammy Lakatos Shames, RDN, CFT, registered dietitians, personal trainers, and authors of The Nutrition Twins Veggie Cure

27. Egg, Avocado, and Cheese Toast

Egg, Avocado, and Cheese Toast

Emily Dingmann / Via

“My favorite breakfast is without a doubt, avocado toast with a fried egg. Not only is it a great source of protein, healthy fats and whole grains but it keeps me satisfied until lunch! And it’s insanely delicious.” (Get the recipe here.)
Emily Dingmann, Minnesota-based nutritionist and creator of A Nutritionist Eats

28. Ham and Egg Cups

“This dish is SO easy and a great source of protein! Lay a slice of ham in our muffin tin. In a separate bowl, combine 4 eggs, 3/4 cup milk, 1 cup of cheese. Pour mixture into each muffin tin. Bake for 20 min at 350. Done! A great breakfast dish loaded with protein!”
—Shelly Marie Redmond, MS, RD, LDN, author of Eat Well And Be Fabulous, and founder of Skinny Louisiana