The fatty acids and fiber found in avocados keep you full for longer. In fact, avocados eaters weighed less, had smaller waists, and lower body mass indexes, according to one study. Pair avocados with tomatoes, which are low in calorie but full of lycopene, an antioxidant that supports healthy blood pressure. Do this in guacamole with whole-wheat chips and you’ve got it.

Greek yogurt is great: one-half cup is loaded with probiotics, calcium, and 12 grams of protein. Stay away from cups that are high in added sugar. Your best bet: Buy plain yogurt and add fresh fruit and nuts.

Oats aren’t just for breakfast, and individual cups are perfect snack drawer staples. Plus, they’ll keep you satisfied until dinner. In fact, people who ate instant oatmeal were less hungry and ate fewer calories at their next meal compared to people who ate cereal, according to a study. Just be sure to look for plain or low sugar options.

If you crave sweets, there’s no better snack than fruit. Studies show that diets rich in fruits, like apples and pears, help with long-term weight loss. Slather a Honeycrisp with a little peanut butter for a satisfying mix of fiber, fat, and protein.

For a different take on toast, cut and bake sweet potatoes over the weekend. Sweet potatoes have a high water content and plenty of fiber, which suppresses appetite. Top with ricotta and salt and pepper.

If you prefer something more traditional, throw a slice of whole wheat in the toaster. Top with a hard boiled egg, and you have a satisfying mini meal. And don’t worry about cholesterol: one egg a day won’t increase your risk of heart disease.

Cottage cheese is one of the most overlooked foods in the grocery store. But here’s a reason to add it to your cart: one 5.3 ounce cup packs in roughly 16 grams of protein. Top with tomatoes, avocado, and a little salt and pepper for a savory treat.

Brussel sprouts are the perfect fiber-rich, filling, low-calorie snack you’re probably not eating. Whip up the cruciferous vegetable in a pan with salt and olive oil. Add a soft boiled egg for extra protein. If you like things spicy, chili flakes are a great topper and the capsaicin found in peppers has been shown to increase satiety.

Slice it, sprinkle on a little sea salt, and eat like chips. The vegetable is naturally high in water content, so it’ll help with hydration too.

Apples get all the credit, but these high-fiber fruits are just as portable and juicy.

If you’re not in the mood for crunchy, hummus is a great way to get your legumes in. Pair with your choice of veggies or whole grain crackers for a solid snack.

Caprese salad isn’t just a great appetizer. In fact, the salad is an easy afternoon snack since it’s only two ingredients. Top with salt, pepper, and a little olive oil for a boost of antioxidants and healthy fat.