What to have for lunch at work so as not to get better. Cookies for inspiration. Healthy Snacks: Fruits and Dried Fruits

During the day, a person periodically feels the desire to have a snack. Especially often it visits during study or work, when the brain is working intensively and requires additional power supply. Dieting also leads to cravings. Experts advise not to starve yourself and exercise healthy snacks for proper nutrition .

Most people snack, ignoring the principles. Fast food on the go allows you to satisfy the feeling of hunger, but later it will be reflected in extra pounds on the sides and stomach of a fashionista. The health of the girl may also suffer. People who do not follow the principles of proper nutrition often suffer from diseases gastrointestinal tract. While dieting, you don’t have to give up light snacks, but healthy food should be preferred. About what rules to follow during weight loss, about products that allow you to get rid of hunger and lose weight, as well as various options snacks that can be used at school or work, we will talk further.

If a girl wants to lose weight, there is no need to give up dietary snacks for weight loss. This approach allows you to keep the weight normal. Experts advise eating apples, vegetables, raspberries, dried apricots as a snack. However, the most useful are dairy products.

If a girl wants to have the right snacks for losing weight at work, she must eat food that is allowed. The use of low-calorie foods does not allow you to gain excess weight, however, it helps to saturate the body with energy and maintain its functioning during the day. It is important not to exceed the amount of allowed food. Portion size should be strictly consistent with the norm.

Experts have identified a whole list of healthy and tasty foods that can be eaten during a diet. The menu for a snack during weight loss can include:

yoghurts (without sugar and additives);
fish;
salads;
legumes;
almond;
eggs;
whole grains;
fruit;
cheeses;
pistachios;
bran;
dried fruits;
a bird;
vegetables.

Developing daily diet for weight loss in accordance with the principles, it is worth considering the calorie content of each meal. It is necessary to strictly comply with the permitted indicators. You can use an example menu if you have difficulty compiling it yourself. human brain receives a satiety signal only after 20 minutes. If a girl eats slowly during a snack, a feeling of satiety will appear faster.

What to eat as a snack?

Having decided to get rid of extra pounds, most girls are faced with the question: what can you eat with proper nutrition? There are quite a few healthy foods. By properly planning your diet, a fashionista will be able to make it as varied and tasty as possible. It is worth choosing recipes that meet the needs and preferences of the girl. If the food is chosen correctly, the fashionista will normalize the level of sugar in the blood and will not feel hungry. Healthy snacks (PP) for weight loss are prepared quite simply.

For lunch or during an evening snack, you can give preference to the following dishes prepared according to simple recipes:

Green smoothie. To prepare a dish for weight loss, you will need to mix whey, spinach, almond oil, coconut milk, banana and ice in a blender. Additional actions do not need to be performed. When the procedure is completed, the drink is ready to drink.
Fruit curd. Having eaten such a dish for food, the girl will receive a strong protein charge with a minimum fat content. The dish is useful for strong physical exertion.
Paleo pancakes. To cook them, you need to take 2 eggs and one banana. Slimming mixture should be fried, used a large number of oils. The product is an excellent alternative to standard pancakes, which contain a lot of calories.
Boiled turkey cooked with avocado and hummus. Healthy foods provide the girl with energy for several hours and saturate the body necessary quantity squirrel.
Eggs. To ensure a healthy lunch, it is enough to boil them hard-boiled. The preparation of the dish does not take much time.

Having brought to life one of the above dishes for a snack, the girl will be able not only to eat tasty and satisfying food, but also to saturate the body useful substances.

Healthy snacks with proper nutrition

Today, experts have identified a list of products that are most useful for losing weight. High-calorie food is not included in their composition. Healthy snacks can be a great addition. If a girl wants to lose weight, she should give preference to snacks with a small amount of calories.

For dinner, afternoon snack or breakfast, it is allowed to eat products from following list:

. It not only helps to reduce weight, but also helps to strengthen muscles. Natural yogurt or cottage cheese. Food provides a minimum of calories, but it has a positive effect on digestion and gives the body the necessary amount of protein.
Fruits or smoothies - contribute to the saturation of the body with vitamins and keep the figure of a fashionista in good shape.
Salads and greens - render beneficial effect to work of cardio-vascular system, and also contribute to the removal of hunger.
Fish and chicken - source healthy fats and squirrel.

If a girl who is on a weight loss diet really wants to eat, it is better to give preference to a protein snack. It is better to minimize the number of carbohydrate dishes in the menu. Can satisfy hunger pumpkin seeds or almonds. These products do not need cooking and allow you to saturate the body with useful substances. As an afternoon snack, it is allowed to eat ricotta cheese or mozzarella. These foods are rich in calcium and can replace a whole protein shake. For a snack, you can cook turkey or chicken dishes. They will strengthen the muscles of the fashionista.

For girls who are forced to snack at work, experts advise eating rich foods. For weight loss, it is best to eat fresh carrots or celery.

Important! It is most convenient to carry out snacks at work with the help of dried fruits or nuts. They saturate the body with a lot of energy. To satisfy the hunger that occurs in the evening, it is enough to eat a small handful.

Great helper office workers for weight loss are fermented milk products. As a snack, you can drink a glass of yogurt or kefir. They will saturate the body better than a bun or a chocolate bar, and will not affect the figure. Giving preference only to a snack based on the concepts of proper nutrition, a fashionista will relieve herself of hunger and will not gain extra pounds.

Useful products will saturate the body with the necessary amount various substances which will have a positive effect on health and appearance fashionistas. Observing simple rules, girl get closer to the desired figure.

With active brain activity, which occurs throughout the day, it is important not to forget about proper nutrition, paying due attention to it. For those who follow their figure, it is necessary to choose the right snacks for weight loss, and begin to form healthy diet needed from breakfast.

What to eat while dieting?

It is necessary to form a fitness menu for the whole day, as well as to select dietary snacks for weight loss, so that the diet includes foods that contain all the substances and trace elements necessary for the body. After all, the lack of one of them (phosphorus, magnesium, calcium, etc.) will immediately affect your well-being. As snacks for weight loss, low-fat cheeses, vegetables, fruits or berries are perfect. It is important to take into account the nutritional value of a product and its calorie content. Give preference to snacks great content fiber - these include nuts (walnuts, almonds, hazelnuts), vegetables (cucumbers, carrots, broccoli), dried fruits (dried apricots, raisins, dates). If you choose a diet as a way to lose weight, then do not forget about healthy sleep which will speed up this process.

Snacks with proper nutrition

When observing aspects of a healthy diet, first of all consider the portion size - it should not be large. The main rule here is less is better, but more often. Your diet must include protein and complex carbohydrates. As low-calorie foods when choosing healthy snacks, look for peaches, oranges, tangerines, natural yogurt(1.5%), berries. These foods are the best for snacking.

Snack foods for weight loss

In addition to serving size, pay attention to how well you chew your food. This should be done qualitatively and slowly - so you eat less and get full faster. To choose the right low-calorie snack foods, you need to know them. energy value and competently make a diet with it in mind. Balanced diet should include proteins, fats, carbohydrates and fiber. Here is an example of foods that can help you lose weight while snacking:

products with high content fiber (dried fruits, beans, vegetables and greens);
products containing enough squirrel ( lean fish and poultry, eggs);
dairy products with low content fat content (natural yogurt, cheeses, fermented baked milk, kefir);
cereals that are a source of slow carbohydrates (oatmeal, buckwheat, barley porridge, lentils);
nuts - are a product that successfully combines fats and fiber;
greens - it contains a large amount of useful substances and vitamins.

If you want to lose weight and still not feel hungry, then the cottage cheese diet for weight loss is perfect for you.

In order not to gain weight, you need to know what foods contribute to fat gain. Read about which products these are at the link -.

Snack options

Based on the right combination products and knowing them beneficial features, you can easily prepare various snacks without spending a lot of money and time. Having bought groceries in advance, you can not worry that you will have to feel hungry throughout the whole working day:

One of the most useful protein-containing products - cottage cheese, is especially indispensable if you are active image life. You can use it in combination with fruits or berries.

A light protein snack is poultry, and the most useful is turkey. If you complement her with avocado, then make up for the lack healthy oils and fats, and chickpea paste (hummus) will saturate you with fiber.

In the heat, a variety of smoothies can be a wonderful option. Mix food in a blender and get healthy snacks for losing weight. The best combination is a combination of greens (parsley, spinach, cilantro), fiber (fruits, berries) and protein (natural yogurt, coconut milk or kefir). For achievement maximum benefit Almond oil can be added to this drink.

Find alternatives to junk food. For example, tasty, but harmful to the figure pancakes, can be made useful. It is enough to mix a couple of eggs and 1 banana.

If you are sorely short of time to cook, you can always boil a few eggs in advance and take them with you.

Low calorie snacks

Grocery stores provide a wide choice in this matter:

poultry and fish are foods that are high in protein and saturate for a long time;

natural juices and smoothies are healthy snacks that can be consumed even on the go;

greens - The best way saturate the body with useful substances, and another advantage of it is that it can be consumed in unlimited quantities;

the right snacks for weight loss are those that only benefit your body. These are low-fat cottage cheese and natural yogurt;

if you feel hungry, and it’s still a long way before eating, try drinking a glass of water, because we often confuse thirst with hunger.

Features of snacking during a diet

The right snack when losing weight, it improves metabolism and helps to control appetite. You should have a snack with one thing, a suitable dose is one or two handfuls. Eating multiple foods or meals is unacceptable because a snack is a small meal, not a full meal. There are two main snacks: second breakfast (12:00) and afternoon tea (17:00). Sometimes a snack is allowed after dinner, but losing weight should not get carried away with it.

If after the main meal you feel hungry - drink a glass of water or tea with lemon. Often this feeling is false and the feeling of fullness appears later. Don't have a snack right away.

Having a good breakfast, have a snack only after 3-4 hours. If for some reason full breakfast impossible and in the morning you drank only a cup of tea or coffee, then let the snack in the form of a second breakfast be more high-calorie. For example, you can eat hard-boiled eggs, a couple of cheesecakes or a piece of cottage cheese casserole.

Those who are on a diet should also pay attention to the following recommendations:

don't eat your main meal fatty foods or sweets - this will slow down the absorption nutrients and soon the feeling of hunger will arise again;
it is not recommended to use smoothies and sweet fruit juices for a snack, because they provoke a feeling of hunger by raising blood sugar levels;
to get enough of a small amount of kefir, you should drink it slowly, in a spoon, and not in one gulp;
fermented milk products are a good snack for an afternoon snack (these products are rich in calcium, which is better absorbed in the evening);
it is recommended to pour dried fruits with boiling water before use so that they are saturated with moisture;
in a hurry for a snack, you can use natural bran yogurt or cereal bars;
it is better to plan snacks in advance to avoid eating harmful foods when you are in a hurry and nothing useful is at hand;
Don't forget to eat at work. The body must receive nutrients.

What to choose for a healthy snack for losing weight

The calorie content of snacks for losing weight is included in the total daily allowance calories, so they also need to be taken into account when compiling diet food. Snacks should be filling, nutritious and low in calories.

Healthy snacks for weight loss include:

protein food;
fiber foods;
sources of vegetable fats.

Healthy snacks for weight loss:

fruits (apples, oranges, kiwi, tangerines, etc., it is better to refuse bananas)
natural yogurt (without sweeteners and flavorings);
nuts, raisins, dried apricots (no more than one handful during a snack);
vegetable salads(tomatoes, cabbage, cucumbers, Bell pepper, beets, greens);
kefir;
rye bread with low-fat or curd cheese;
homemade milk and fruit jelly;
boiled corn;
cottage cheese;
cheeses - mozzarella, tofu, suluguni;
baked apples;
diet bread;
boiled eggs(you can use 2-3 per week);
berries (fresh or frozen);
sandwich with tuna and lettuce;
fruit or berry jelly;
protein food(baked fish or chicken fillet);
protein bars.

Properly prepared sandwiches are also suitable for a snack. For example, you can take a slice of bran bread and put a thin piece of baked or boiled beef and lettuce on it. The best snacks before going to bed are a glass of kefir, yogurt, curdled milk or fermented baked milk.

What not to eat

If you use harmful foods for snacks, then the body will receive only sugar, fats and empty calories. At the same time, the feeling of satiety will not arise and you will want to eat very quickly - in half an hour. Products should not be fatty, salty, heavy on the stomach. You should give up sweets, smoked meats, marinades and purchased snacks (hot dogs, snacks, chips, etc.).

For snacks during a diet, you can not use:

buns, pies, cookies, sweets, chocolate, cakes;
french fries, carbonated drinks;
salted nuts, crackers, crackers;
food fast food, fast food;
sandwiches from white bread and sausages;
muesli industrial production.

A healthy snack for losing weight will allow you to control your appetite and avoid overeating during your main meals. They will also saturate the body with useful substances and provide the necessary amount of energy. For a light snack, vegetables, fruits and berries are suitable. The video below will tell you more about what you can eat during the diet.

Proper weight loss involves obligatory snacks between main meals. They are necessary in order to maintain optimal level insulin in the blood and prevent hunger pangs. However, keep in mind that snacks for losing weight should contain a minimum of calories (from 100 to 150) and maximum benefits. Compliance with these rules may seem difficult at first glance, but it is not. Even if you have intense physical activity or a very busy office schedule, you can find time for a delicious diet lunch or afternoon snack.

Consider what foods will help satisfy hunger and not gain overweight and which are strictly prohibited.

We are used to having snacks at work with store-bought crackers, buns or ready-made meals that you just need to pour boiling water over. Undoubtedly, this is convenient for a person working in an office, because there is no need to prepare lunch or an afternoon snack in advance. But this food is harmful to our figure and to health in general.

The following foods should be excluded from the snacking diet:

chocolate bars any other store-bought sweets;
pastries, cookies, waffles and other bakery products;
sausages, smoked meats;
snacks;
fast food;
semi-finished products.

Eating such food during lunch or afternoon tea, you will certainly feel hungry again very soon, as it contains a large amount of slow carbohydrates that cause sharp drops the level of insulin in the blood (it is he who is responsible for our appetite).

Also simple carbohydrates fairly quickly transformed into subcutaneous fat, the body simply does not have time to spend them on maintaining its vital functions.

Healthy foods

Healthy and low-calorie snacks for losing weight at work should contain fiber and protein. It is these elements that give long-term saturation and do not negatively affect the figure.

Rough alimentary fiber long enough to pass through the esophagus. In addition, mixing with gastric juice, they swell and turn into a jelly-like mass, saturating us for a long time. And they also act on the intestines, like a natural “brush”, capturing all the toxins and removing them naturally.

calories per rich in fiber food - a minimum, because it can be safely used for snacks at work.

Fiber is found in the following foods:

However, be careful with sweet fruits, they are a source of light carbohydrates. It is best to replace sweet apples with green ones, eat more citrus, pineapple, kiwi. It is important that these products do not contain harmful chemicals.

Protein

Protein is the "bricks" that are necessary to build all the cells in our body. They are extremely beneficial for health, and if you lose weight, then for the figure. Protein will help to lose weight due to body fat, not muscle tissue.

Protein food:

lean meats and poultry;
lean fish;
dairy and sour-milk products without sugar and additives;
nuts (not roasted, without salt, sugar and glaze).

Healthy snacks are important to cook properly. Meat, fish and poultry will bring maximum benefits to the body if it is steamed, baked in a sleeve or foil, boiled. Also keep in mind that lunch or afternoon snack should only contain one protein product.

What to take to work?

It is advisable to prepare the right snacks for weight loss in advance so that you can quickly enjoy them at work. However, there are options for those who do not like to bother with cooking.

We will look at what is best to use as a lunch or afternoon snack.

In conclusion

When you have even a very busy day at work, still have a snack, it will not be difficult to find 5-10 minutes for this if you wish. Light and healthy meals help you not to overeat during the main meals, which is very important for weight loss.

If you can't make yourself at least a sandwich, eat a handful of nuts or dried fruits, an apple or half a glass of berries - this will help satisfy your hunger.

And most importantly - make sure that all ingredients for preparing lunches and afternoon snacks are natural and do not contain chemical additives.

What should be healthy snacks in working time and at home? Why can't you snack on sandwiches, cookies and sweet bars? We will talk about all this in our article.

Experts in the field of nutrition have long proven that obesity cannot have one single cause. Many factors contribute to weight problems, including snacking. harmful products. Often, between main meals, wanting to “starve a worm,” we indulge ourselves with something delicious. Nutritionists are sounding the alarm: products used to eat on hastily, do not bring any benefit to the body, and moreover, they are harmful and lead to the formation of body fat.

Statistics show that over 70% of women prefer to make do with chips, cookies, sweets, buns and other similar products in the process of snacking. It seems that a small amount of such food will not affect our health and figure in any way, but this is not so. In addition to a large number of calories, such food contains flavor enhancers, preservatives and other unhealthy additives.

Tempted to not healthy food even the fair sex, stubbornly dieting. Particularly prone to improper snacking are people who, due to the specifics of their profession, work in shifts: sweet cookies help them relax, escape from their routine and relieve stress. In the event that the activity is monotonous and does not require physical tension it will be very difficult to get rid of excess calories.

If you can't do without snacking, and the feeling of hunger between breakfast, lunch and dinner makes you feel uncomfortable, then you need to pay attention to the right, healthy food. Nutritionists have compiled a list of products that can give a feeling of satiety for a long time and also benefit the body. So let's find out what they are, healthy snacks.

Soluble fiber foods

Healthy soluble fiber snacks are a great way to have a quick and satisfying snack. Fiber is absorbed by the body gradually, so the feeling of hunger will not visit you for a very long time. For products with high level fiber include legumes (beans and peas), bran from oats, as well as fruits (pears, apples, citruses and others) and vegetable crops(cucumbers, broccoli, carrots, celery, etc.). If we talk separately about carrots, then three small fruits contain only 60 kcal. That is, you can safely satisfy your hunger with a few carrots. Satiety will remain for a long time, and extra pounds are not terrible.

Also, you can include in your diet such healthy foods as superfoods - they are rich in fiber, protein and vitamins. It can be both , and them .

Protein products

You can have a good snack with foods that are high in protein. But you need to remember that you can use them only separately from each other. Protein foods include meat of all varieties, cheeses, eggs. Not so long ago, cheese was considered a product not very useful for the figure, but today nutritionists are sure that, for example, a cheese cracker will not harm the body in any way, and will keep the feeling of satiety for a long time.

nuts

It is extremely pleasant to snack on nuts, because they are very tasty. But there is also negative side of this product: calories. Those who want to lose weight eating nuts in large quantities strictly contraindicated: they are able to reduce all the efforts and effectiveness of the diet to zero. To have a snack with nuts, you need to calculate in advance how much product can be consumed at a time.

For example, 15 almonds contain about 100 calories. Such a small handful is quite enough to get enough and not feel hungry. For lovers of “salty”, healthy pistachios will be an excellent alternative to the notorious chips. There are only 80 kcal in 20 of these nuts. But we must remember that salt provokes stagnation of fluid in the body.

Dairy products and yogurt

And don't forget about dairy products. A small glass of milk or kefir before going to bed will have a positive effect on metabolic processes in the body and general well-being. Remember that you do not need to turn a snack into a full lunch or dinner. 200 kcal is enough for your body to easily last until the main meal. You need to eat in moderation. The brain only after 20 minutes is able to understand that the body is not hungry.

This low-calorie product is a great option for a snack not only at home, but also at the workplace. When choosing healthy yogurt, you need to consider, firstly, its color - it should only be white, no other shades are allowed. Secondly, the product must not contain any additives. To maximize the benefits of a snack, you can mix to your taste.

whole fruits

Fruits are a source of not only fiber, but also carbohydrates. As a snack, they can be used in tandem with yogurt or cottage cheese. A pair of kiwi contains no more than 100 kcal. In ½ part of a banana - about the same. But remember that a banana should be consumed with caution, because it contains a large amount of sugars and starch. Therefore, the fighters for slim figure the main thing is not to overdo it with this fruit.

Whole grains

Dietitians from around the globe agree that people who eat whole grains are much less likely to suffer from diabetes and associated diseases.

Vegetables

most enjoyable and delicious option eating vegetables is making a salad. vitamin mixture from fresh chopped vegetables can be seasoned with a low-calorie sauce or a little olive oil.

Fans of culinary diversity are not forbidden to add cottage cheese or cheese to the salad. You can dress the salad with yogurt, sour cream, olive oil or homemade sauce.

If you are extremely hungry, and there is no time to cook - it is better to eat a whole cucumber, carrot or tomato, you are provided with satiety without extra calories.

Dried fruits

This product is extremely useful not only for the figure, but also for health in general. Dried fruits are rich in fiber. You can have a hearty snack, for example, dried cherries. 5 large spoons of this delicious product contain about 125 kcal. If you add some dried cherries to natural yogurt, you can enjoy the pleasant taste of a real dessert, which will also be very beneficial for the body. Another good one dessert dish consider banana ice cream. To prepare such a treat, you will need low-calorie yogurt and ½ banana. Take a stick or skewer, prick a piece of banana on it, and then place it in a glass of yogurt. Then we send the glass to the freezer, wait a couple of hours and enjoy the most delicious and healthy dessert.

healthy snack rules

To summarize: without difficulty, but you need to monitor the quality of the snack. The snacks you choose should have a number of characteristics:

include fiber and micronutrients. bean products, whole grain, fruit and vegetable crops are not only rich in fiber, but also contain whole complex vitamins and minerals, necessary for the body. Low-fat dairy products, as well as lean meats, help to saturate the body with useful trace elements and at the same time save you from getting extra calories.
contain the "right" carbohydrates. Low carbohydrate content glycemic index characterized products such as nuts, fruits and vegetables, peas and beans, cereals. Eating them helps to saturate the body with the necessary energy and at the same time avoid getting excess sugar into the blood.
contain protein and healthy fats such as omega-3s. Such snacks bring invaluable benefits to the cardiovascular system.
it is important to beautifully and neatly decorate the dish you are having a snack with - after all, the aesthetic component is also very important.
containers are an excellent solution for storing food and snacks - now you can find food containers of any size and shape, many even come with cutlery. You can prepare food for a snack in advance - arrange it in containers and take it with you in the morning. Then there will be no need to go to the store, where, being tempted, you can buy something harmful and high-calorie.

If you stick to the above diet for snacking, you can get rid of annoying and unpleasant feeling hunger and avoid excess calories that cause weight gain. Products plant origin- seeds, nuts, oils, soy - provide the body essential fats and carbohydrates, but at the same time useful.

What not to eat

A number of products are completely unsuitable for snacking. Among them:

Favorite fast food by many;
Pies, muffins, buns and any other flour products;
Cookies, chocolate bars, chips, store-bought crackers and other "gastronomic delights" in rustling packaging.

Why can't you snack on cookies and candy bars? Such products lack moisture, so they take water from the body, causing dehydration. The body loses energy, becomes less efficient, metabolic processes are disrupted, and the biliary system cannot perform its functions;

Also unsuitable for snacking:

Fatty foods. These include fatty meat and fish. The body, of course, is able to absorb nutrients from such food, but only in the process full reception food when the digestive system is maximally active;
Coffee. This invigorating drink interferes with the biliary system. Of course, you can drink coffee, but in small quantities and not earlier than half an hour after eating; Those. you can not consider drunk coffee (even with milk) for a snack.
Whole nuts. AT pure walnut kernels - the product is very dry. At the same time, the concentration of nutrients in them is very high, and if you arrange constant mono-snacks only with nuts, you can provoke cholestasis (this is a process in which bile stagnates in the biliary tract). But nuts work great as a snack with juicy foods like tomatoes, cucumbers, apples, etc.

Snacks during working hours

If you cannot give up the habit of snacking on sandwiches at work, then it must be borne in mind that the usual tandem of a piece of bread and meat is unacceptable. These ingredients of a classic sandwich interfere with each other's digestion. Bread sandwiches work the same way.

In order for snacks at work to bring not only satiety, but also benefits, you need to make sure that snacks have a high energy value, contribute to normal digestion and at the same time contained a minimum of calories.

The presence of fats and carbohydrates in food products is not forbidden, but these substances must be correct.

What can you snack on:

a variety of fruits (1-2 pcs.);
berry crops (no more than 1 glass in one snack);
fruit smoothies (250-300 ml);
dried fruits pre-soaked in water (no more than 7 pieces);
fruit and nut organic bars or homemade bars;

Refuse all kinds of hot dogs, hamburgers, chips, buns and bars if you do not want to get problems with the heart, blood vessels, digestion and obesity.

Recipes for snacks at work and at home

Many people ask themselves: what to eat at work so as not to get better? For light snacks that are easy to prepare, we offer you several recipes. Healthy snacks presented below will not harm your stomach and figure. These simple meals you can cook both during your lunch break at work, and at home in a hurry.

Bread with cottage cheese

One of the fastest to prepare and simple recipes snack.

You will need whole grain bread, cottage cheese and various greens - these can be lettuce, parsley, dill, etc. You can also take bell peppers and tomatoes, finely chop and add to cottage cheese - it will turn out even tastier.

Mix cottage cheese with herbs and spread on bread. You can add other ingredients to cottage cheese - it can be dried fruits, raisins or berries.

Yogurt with Chia, fruits and nuts

Such yogurt can be easily prepared in advance, and in the morning you can take it with you. Feel free to improvise and add ingredients of your choice.

Ingredients:

Yogurt - 100-150 ml.
Chia seeds - 2 tbsp
Banana - 1/2 pc.
Nuts (to your taste) - 2 tbsp.
Raisins - 1 tbsp

How to cook:

In a small jar (preferably a plastic container with a volume of 200 ml), put yogurt, add Chia seeds to it and mix.
We wash the raisins, cut the banana into small cubes. We spread the raisins, banana and nuts on top of the yogurt.
Close the lid and leave until morning in the refrigerator. In the morning our healthy snack ready!

Shawarma with vegetables and chicken

For shawarma lovers, we offer a healthy alternative - vegetable shawarma with chicken meat.

Ingredients:

How to cook:

Cut the tomatoes into circles, salt and pepper. Lettuce leaves and chicken cut into strips, chop the greens.
Lubricate pita bread with cottage cheese and put vegetables, lettuce, chicken meat and greens on it. You can add some sour cream or yogurt. Evenly distribute the filling and roll the pita bread into a roll.
Divide into portions - a healthy snack is ready!

Kefir and banana cocktail

If at work there is absolutely no time to cook something more complicated, then make a healthy snack on kefir with a banana. Banana should be softened as much as possible with a fork to a soft consistency and mixed with kefir. You can also add a pinch of cinnamon.

Try not to drink kefir cold. Also, do not add sugar or sweetener - the cocktail will be sweet due to the banana and cinnamon.

Homemade muesli bars

Muesli bought in the store, in addition to preservatives, also contains sugar. Therefore, we suggest you make muesli yourself - then you will be sure that you are consuming not only tasty, but also healthy food. Also in muesli you can add various ingredients to your taste.

We will need:

Oatmeal - 1 cup
Buckwheat flakes - 1 cup
Banana - 1 pc.
Apple -1 pc.
Chopped nuts (walnuts, almonds) - 100 g.
Chopped dried fruits (figs, dried apricots, raisins, prunes) - 100 g.
Dried pineapple (candied fruit) - 50 g.

Cooking method:

We rub the apple on a coarse grater, knead the banana with a fork. We mix fruits with dried fruits, candied fruits, nuts, oatmeal and buckwheat flakes. Knead the resulting mixture with your hands.
We cover the baking sheet with baking paper and spread the muesli in a layer no thicker than 1.5 cm.
Place in the oven and bake at 180 C until golden brown. The inside of the muesli should remain soft.
We take out the muesli and cut into several pieces until they have time to cool. Snack bars are ready!

Fruit salad

You can prepare a fruit salad for a snack with your favorite fruits, combining them with dried fruits. Cut the apple, pear and banana into small cubes, you can also add tangerine slices. From dried fruits, you can use dried apricots. raisins and figs. Rinse dried fruits, cut dried apricots and figs. Mix the ingredients and dress the salad with yogurt. Mix well - the dish is ready!