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What you snack on between meals can go a long way toward building your physique or busting it. Here are our picks for the 15 best healthy snack options. They’re all quick and easy as well! Like most people, you probably eat your three squares daily. a clean protein source, complex carbs, and some healthy fats. That’s not the problem. The problem comes when between-meals munchies arise and you didn’t pack any of your healthy snacks. Look around; there’s the vending machine, weeks’-old food in the fridge that looks like a science experiment, and the cupcakes on your co-worker’s desk.

If only you’d packed some healthy snacks. Thankfully, here is your rescue with top 26 healthy snacks. Some are high in protein for building muscle, others are low in carbs for when you’re watching your total calories, and still others are just plain good for you. Stock up on these healthful staples and you’re less likely to sabotage your buff-to-blubber ratio. When you have the right snacks available, you can curb cravings and provide vital nutrients to support fitness gains.

1. NUT BUTTER PACKETS

A number of companies like Justin’s and Nuttzo are now supplying on-the-go single-serving packets of nut butters such as almond, hazelnut, or peanut. Simply tear open the portion-controlled packet and suck back the creamy goodness that’s rich in healthy fats, protein, and a number of important minerals. Look for options with the least amount of added sugar.

2. IN-SHELL PISTACHIOS

Pistachios have an impressive nutritional resumé: laudable amounts of protein, cholesterol-busting monounsaturated fat, and plenty of fiber and energy-boosting B vitamins. But they’re so tasty that it’s easy to inhale several handfuls, which can quickly send your snack time into calorie overload. After all, a mere ounce delivers about 160 calories.

That’s why in-shell pistachios are a near-perfect snack option. Scientists at Eastern Illinois University discovered that the extra work of shelling pistachios caused people to consume an average of 41 percent fewer calories than when they snacked on the nuts that were already shelled for them. The extra work and tender fingers of shelling the nuts can put the brakes on mindless overeating.

3. MIXED NUTS

Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet. They pack about 6 grams of protein per 2-ounce serving.

4. WALNUTS

With only 4 grams of carbs per ounce, walnuts can help you snack your way through a low-carb diet, not to mention their lofty levels of mega-healthy omega-3 fatty acids: another good reason to go nuts for them. When purchasing nuts, opt for no salt to keep your sodium intake in check.

5. FROZEN GRAPES

These subzero heroes provide a sweet pop in your mouth that helps quell any midday sugar cravings. Unlike strawberries, grapes don’t become rock solid when frozen; they’re firm but still easy to bite into with a creamy consistency, similar to a bite-sized grape Popsicle. Simply spread whole grapes in a single layer on a baking sheet, freeze until firm, and store in an airtight zip-top bag.

6. EDAMAME

Edamame is basically an underripe green soybean. It provides a stellar mix of protein, slow-digesting carbs, and fat to keep your energy levels steady so you’re more likely to hit the gym than the couch after work. These verdant gems are also jam-packed with a range of important nutrients like folate, vitamin K, iron, and magnesium. You can find bags of frozen shelled edamame in the freezer section of most supermarkets and prepare them according to package directions.

7. DRIED PLUMS

Bathroom jokes aside, dried plums aka prunes are an ideal nosh when you need a sweet fix or shot of energy before hitting the weight room. A study in the journal “Appetite” found that subjects who snacked on dried plums experienced a greater degree of satiety than when they ate the same number of calories in the form of low-fat cookies. Why? The researchers discovered that the fiber-rich dried fruit favorably impacts blood sugar and appetite-regulating hormones, compared to the nutritionally lackluster cookie.

8. CELERY

Celery is 95 percent water, so it’s no surprise that there’s a dearth of carbohydrates, making it a perfect low-carb snack. Slice and add to salads or simply smear on some nut butter for a snack that’s big on nutrition but low in six-pack killing processed carbs.

9. APRICOTS

Bob Dylan famously sang, “Everybody must get stoned,” referring to eating the stone-fruit apricots as a lower-sugar option with about 8 grams per two fruits, then good on you Mr. Zimmerman. Enjoy as an out-of-hand snack, or slice and add to yogurt, oatmeal, and even salad for natural sweetness.

10. STRAWBERRIES

Among berries, strawberries supply the least amount of sugar, about 11 grams per cup making them a great option for helping satisfy a sweet tooth. If you’re concerned about possible pesticide exposure, opt for strawberries labelled organic.

11. PUMPKIN SEEDS

These jack-o’-lantern castoffs are a surprising source of whole-food protein, with about 7 grams in a crunchy serving. Of note, none of their carbohydrates with 5 grams per ounce, are sugar, making them an even better way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese.

12. TOMATO JUICE

Tomato juice has less than half the sugar found in orange juice: about 10 grams of carbs per serving. Besides, don’t we all need more veggies in our diets? Lower-sodium options are now available to help reduce the risk for water-retention. Be sure that what you’re drinking is 100 percent vegetable juice and not a blend made with sugary fruit juices and sweeteners.

13. POUCHED FISH

If you’re on the hunt for a snack that’s nearly pure muscle-friendly protein, look no further than the take-anywhere pouches of fish like salmon and tuna found in the canned fish aisle of most supermarkets. Simply cut open the top and fork up the protein-packed meat to keep muscle growth in full force all day long. Try the single-serve wild albacore tuna pouches from Wild Planet. This forward-thinking company packs only sustainably sourced tuna meat that’s loaded with more heart-healthy omega-3 fatty acids than the competition.

14. HARD-BOILED EGG

Not just for breakfast, the white orbs possess an abundance of branched-chain amino acids, which are the most anabolic amino acids in the body. This makes the humble egg a muscle-building power snack to grab hold of. Boil up a carton’s worth of inexpensive eggs and stash them in your office fridge for times when you feel tempted by the vending machine.

15. PLAIN GREEK YOGURT

In recent years, Greek yogurt has gone from an obscure item in the dairy aisle to a cultured rock star. It’s made by straining away the liquid, so deliciously thick Greek-style yogurts contain twice as much protein as regular versions, supplying about 23 grams of protein in each cup serving. You’ll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.