The time in between lunch and dinner can feel like a marathon. When you’d like to wait until an appropriate dinner time, snacks are a great option to help you feel full. “When it comes to building a snack that will help you feel full throughout the afternoon, it’s important to consider protein and fiber,” says registered dietitian Amanda Blechman, RD, CDN, registered dietitian at Danone North America. We asked registered dietitians to share their go-to snacks that will keep you full until dinner without ruining your appetite.

1. Mixed nuts

Whether it’s almonds, walnuts, or pistachios, nuts are a great option for some pre-dinner snacking. According to registered dietitian Erin Palinski-Wade, RD, registered dietitian and education specialist at EKP Nutrition Communications—whose nut of choice is pistachios—they’re a great source of protein and fiber. “One-ounce of pistachios (49 nuts) has six grams of protein and three grams of fiber, which makes them perfect to enjoy on their own or to use as a nutrient-dense ‘sprinkle’ on top of oatmeal, cottage cheese, or yogurt,” she says. “You can also toss them into an easy trail mix with dried fruit and whole grain cereal for a filling snack on the go.”

2. Yogurt bowl

“Yogurt provides complete protein, which means it gives you adequate amounts of all nine essential amino acids that the human body needs but can’t make on its own,” Blechman says. “I like to use a Greek yogurt, which has 15-17 grams of protein per serving, and pair it with fresh berries and ground flaxseed for fiber for a quick and delicious yogurt bowl that’s packed with protein and fiber.” A bowl of yogurt will ground your stomach without ruining your appetite, and that’s exactly what we want.

3. Protein shake

“If you’re on the go, a shelf-stable protein shake can be a great option,” Blechman says. “I recommend finding one that’s a good source of both protein and fiber.” Maybe you’ve made dinner reservations and need a snack to hold you down on your commute, or it’s gonna be a while before you make it home and cook yourself some food. Either way, protein shakes are a foolproof pre-dinner snack.

4. Avocado toast

“Many people know that whole-wheat bread can be a good source of fiber, but you might be surprised to learn that two slices can also give you about 8 grams of protein,” Blechman says. “I top mine with avocado, Greek yogurt, and some flaky sea salt and enjoy it with a side of fruit.” While avocado toast is traditionally enjoyed as a fueling breakfast, it can do just as many wonders when consumed as a quick snack.

5. Cereal with protein-rich milk

Not all cereals are created equal — in fact, some of them could make for a healthy pre-dinner snack, says Vanessa King, MS, RDN, registered dietitian at Queen’s Health System. “This is the powerhouse energy combo of complex carbs, lean protein, and hydration,” she says. “Choose a whole wheat cereal with a heart-healthy label for less saturated fat plus more fiber. Pair it with a fat-free or low-fat dairy milk or soy milk.” If it’s more your speed, you can also opt for plant-based milks—just make sure they’re fortified or enriched with protein, King says.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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