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5 Quick & Easy Snacks to Get You Between Meals

We’ve all been there – mid-morning or afternoon rolls around, and suddenly, you’re starving. The problem? If you don’t have a decent snack on hand! Snacks are important. They provide your body with extra needed nutrients and keep you going between meals. It’s easy to grab something that gives you a quick hit of energy but leaves you crashing soon after. A good snack should keep you full, balance your blood sugar, and prevent cravings so you don’t find yourself diving headfirst into a packet of biscuits later.

The good news? You don’t need to spend ages prepping. Here are five quick and tasty snacks that take almost no effort but will keep you satisfied until your next meal.

1. Greek Yoghurt Sundae

Why it works: Protein, healthy fats, and fibre—this one ticks all the boxes for keeping you full.

How to throw it together:

  • Grab some full-fat Greek yoghurt (for protein and probiotics).
  • Add a handful of berries (natural sweetness + fibre).
  • Sprinkle over crushed nuts or granola for crunch.
  • Drizzle with a bit of honey or peanut butter if you want extra flavour.

It’s creamy, satisfying, and actually keeps you full – unlike those tiny, sugary yoghurt tubs.

2. The Ultimate Choc Popcorn Trail Mix

Why it works: A high-fibre, high-protein snack that keeps you munching without the sugar crash.

Throw it together by mixing a handful of:

    • air-popped popcorn (fibre)
    • unsalted nuts of choice (fibre, healthy fats, protein, vitamins)
    • dark chocolate chips (a touch of extra deliciousness) 
  • unsweetened cranberries or dried fruit of choice (fibre and antioxidants)

It’s crunchy, salty, a little sweet, and packed with goodness – perfect for snacking on the go.

3. Spicy Tuna & Avocado Rice Cakes

Why it works: Protein from the tuna + healthy fats from the avocado = long-lasting energy.

How to throw it together:

  • Smash half an avocado onto a rice cake. (healthy fats and vitamins)
  • Mix a small can of tuna with a bit of mayo or Greek yoghurt. (protein)
  • Spoon the tuna on top and sprinkle with chilli flakes or a spicy seasoning. (spice)
  • Squeeze over a bit of lemon juice for freshness. (zing)

Crispy, creamy, and packed with protein—way more satisfying than just grabbing a plain rice cake.

4. Loaded Peanut Butter Apple Slices

Why it works: A mix of protein, healthy fats, and natural sugars keeps hunger at bay and provides steady energy.

How to throw it together:

  • Slice an apple into rounds or wedges (fibre, vitamins and minerals).
  • Spread with natural peanut butter (healthy fats, protein and vitamins).
  • Sprinkle with chia seeds, or crushed nuts for extra crunch. (protein, healthy fats and vitamins)
  • Optional: Add a drizzle of honey or a few dark chocolate chips for extra yum (a touch of sweet).

Sweet, salty, and totally satisfying—this one is perfect for when you want something filling but a little indulgent.

5. Crunchy Veggies & Pita with Hummus & Dukkah

Why it works: The combo of fibre, healthy fats, and protein keeps you full and satisfied without spiking your blood sugar.

How to throw it together:

  • Grab some carrot, cucumber, and capsicum sticks (fibre, vitamins and antioxidants).
  • Pair with hummus for creaminess (protein and healthy fats).
  • Sprinkle over a bit of dukkah (or just some sesame seeds and crushed nuts) for an extra crunch and flavour boost (healthy fats and protein).
  • Optional: Add some sliced pita bread for extra carbs (toast these in the oven the night before for extra cruch)
  • Optional: Add a squeeze of lemon juice and a drizzle of extra virgin olive oil for a fresh twist (healthy fat).

So much better than just plain veggies—this one actually tastes good while giving you steady energy.

Snacking doesn’t have to be boring or leave you feeling guilty later. These slap-together snacks give you a boost of energy, keep you full, and help stop cravings before they hit. Next time you’re tempted to grab something that won’t really satisfy you, try one of these instead – you’ll feel way better for it!

Which one are you trying first? 

 

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.