Between 15 and 20 grams of nuts (Brazil, walnut, almond, pecan, macadamia, roasted hazelnut, marmite peanuts, etc) and 20 - 40 g of dried fruit (chopped dried apricots, goji berries, dried black mulberries, dried sour morello cherries, 2-3 Zamli dates, 2 dried figs, dried tropical fruit mix etc) and a single square of Lidl 90% chocolate or Montezuma's absolute black 100% chocolate.
When I went away for a week I took 7 ziplock bags with different nuts, dried fruit and chocolate to be sure of having at least one healthy snack/day.
I like to dip the chocolate in hot coffee, slurp off the melted layer, and nibble a nut or bit of fruit. Like having the very best fruit and nut chocolate, in just the right amount. Along with kimchi, kombucha, sauerkraut, kefir and all the different plants I can find to scoff they keep my gut microbiome happy, so I sleep better, keep my arthritis and diabetes in check, and continue to lose weight.