I need a fillling snack about 3 pm

[dailyduel]

Do you have any ideas?

I have breakfast at 7. Usually always eggs.

Lunch at work is at 12 noon. I’ll have something like a whole meal wrap with cream cheese, roast chicken or may be ham, some veg sticks and a protein yoghurt or kvarg/quark.

By 3 pm I’m getting hungry.

I don’t eat big portions, preferring to eat little and often.

At work, I can’t eat anything smelly and I can’t head off to the kitchen and make something in the microwave or toaster at 3 pm.

I did find grenade protein bars very filling but to be frank they are full of shit and expensive.

I quite like cold toast with butter and marmite. Made in the morning and cooled down to wrap before leaving.

For a small snack, 5 or 6g of protein is great - and I didn't say protein heavy (I make with 2 eggs and the mayo I use is only about 20 calories - it's a fat/sugar free one)

So thats 12 and a little bit with the potato, thats a bit better. I dont use low fat anything

I try to get my snacks to be 20g of protein and each meal as 20g but never manage this to be honest.

I am the same OP so I usually have 4 meals a day with one late afternoon. I have a protein shake or protein yoghurt and a piece of fruit, sometimes a nature valley bar or similar instead of fruit (or as well as!) if I am more hungry. I can't get from lunchtime to 8.30pm dinner otherwise, and I can't eat dinner earlier.

Pasta salad of some sort. Pretty much limitless options to suit your taste and macro requirements unless you are on a low carb diet. Wholewheat pasta with mixed veggies, eggs and/or fish (tuna, smoked mackerel etc), nuts/pulses. Sauce can be mayo or tomato passata or crème fraiche or yoghurt, with herbs/spices for flavour. Make it in a batch and keep in individual portion containers in the fridge.

Nuts (weighed or counted amount) and an apple or pear and/or satsuma.

You probably don't need a 'filling' snack as much as one which keeps blood sugar stable. So best avoid too many carbs which are either sugary or are rapidly converted to sugar.

I don't stress about protein etc at all tbh, my diet is carb heavy (bread and rice mainly). BMI of 18 and never been a problem. I think people stress too much about it tbh, and associate caring strongly about protein intake with diet culture.

The one thing I'm trying to increase is fat, that's a difficult one for me as it makes me sick

Protein is the most important macronutrient and the one you should be focussing on most. Particularly if you’re trying to lose weight and maintain muscle mass or build muscle mass. 2 things that are incredibly important for health and aging. Not worrying about protein intake is a pretty poor health choice. Protein is the building blocks of muscle. You cannot gain muscle without it. You cannot get your full spectrum of amino acids without it. So you really should worry about it

What about another wholemeal wrap or sandwich?

Get the job done! 👍

Eat more protein at lunch so you don’t get hungry a few hours later. Double the ham/chicken on the wrap.

Yeah so I eat protein, but I don't get overly worked up about counting every gram of protein I eat

That's a depressing way to live - I'll eat some fish or make some scrambled eggs without thinking about it

Potato salad is nice - it's never made me fat and doesn't need to be over analysed

Well yes, if its ok for you thats fine, but I have a medical team advising me what I need to do and thats one of them 80+g of protein a day which Im sort of failing on!

Ohhh, this is a weight loss chat 🤣🤣

Sorry it just came up on my active feed haha

That explains the protein obsession

My mum was a body builder so I know about protein. 😊

You don’t need to get overly obsessed counting every gram. But you do need to make sure it’s included in every meal and you do need to make sure you’re hitting roughly 100g per day across 3-4 servings

"By 3 pm I’m getting hungry."

What's wrong with feeling hungry though? 'Feeling hungry' is normal as you get closer to your next meal.

we seem to demonise 'feeling hungry' these days, in healthy well-fed people, who merely have to wait a few hours till their next meal.

You can see the anxiety in the 'what can I eat to keep me fuller for longer' posts (and bandwagon advertising campaigns to sell us stuff) - why do we need to feel 'full' all the time?

Sort of

But feeling hungry and ready for your dinner at 6 or 7 or so, is one thing, but feeling actual hunger at around 3 and then waiting potentially 4 hours isnt great, yes you could do it but personally I would start feeling a bit giddy and flat

So something to just keep your sugars stable as someone else said, just a small nugget of food, ideally protein based

Miso soup? Not many calories but the savoury and warmth really hit the spot. Don't buy the expensive pouches or jars, buy the 500g boxes and keep it at work so you can add a big teaspoon to a mug of hot water

What? Did you just make that up lol

According to Harvard health:

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

I'm 49 kg (108 lbs I think?) so that's 39.2g a day. 100g of protein a day is mental hun, no one needs that...

Its not mental. Its quite a lot but it depends on the calculation because the recommendations do differ

They also differ according to health need, if someone is in a period of weight loss they need more or trying to get fit/doing lots of exercise they will need more

There are also recommendations for the amount of 'protein calories' you need a day and obviously that will depend on what your calorie intake is. If you're eating 1500 cals a day, your protein needs will be lower than if you're eating 2000 cals and your weight doesnt necessarily dictate your calorie intake because it depends on your age/activity levels

Which is why its important to understand what you actually need.

Always go for a savory snack, rather than a sweet. See glucose goddess for more details.

I always have a boiled egg and some veggies, or some 5 seed crackers and a spot of cheese and grapes.

Good luck!

Sure but you're not the OP. She asked for snack ideas and I simply agreed with others that potato salad is nice, and I enjoy it with egg which contains some protein. I never said it was 'high protein', just that it's balanced because it's got a little of everything, and you then hijacked my comment and complained about it

Oh dear, hijacking and complaining

I simply pointed out when you said that a dish was protein, carb and fat that actually more carb and fat heavy and very little protein, you clarified you meant 2 eggs and mentioned it didnt need to be protein 'heavy' and then went into why you didnt see the need to have a lot and dont worry about it. I just mentioned the difference as to why some people will worry about it and others wont

Its just a conversation, really doesnt need to be all spelled out.

Have a snack

Cherry tomatoes and cucumber sticks are good for snacking but don't spoil your evening meal.

Most sources cite 1-2g per kg per day as a minimum. More if you want to actually build muscle. 40g of protein is nowhere near enough for the average person. I weigh 60kg. 130g would be my absolute rock bottom. Hun.

I know my own body! I'm not trying to lose weight! I do not need people telling me I 'should' be eating 100g of protein a day!

My diet is fine!! I'm 7 stone 10 and very healthy!!