My recommendation would be:

• hard boiled eggs,
• beef jerky (preferably grass fed),
• salmon jerky (superfood, preferably wild caught and without any added sugar, soy, or seed oil).
• some cooked sweet potato,
• raw carrot (in moderation),
• dried coconut flakes,
• celery, radishes, and the like.

Some of the above have high fat or protein content, and are therefore very filling (you satisfy your hunger with comparatively fewer calories than with carbs). They have a good balance of Omega-3 and Omega-6 fats, as opposed for example to nuts & seeds (salmon is one of the best source of O-3). Carrot and sweet potato are filling and bring in some good carbs. They need to be eaten in moderation, otherwise they will cause an insulin spike, not to mention the caloric load. Celery and radishes, and other typical low cal produce, bring plenty of nutrients, few if any antinutrient, and are very low in calories.

Preparation Time:

~2-3mins

My quick healthy snack is taking four large eggs, take out the egg yolk, and put it in the microwave for 1:20 min. It's high in protein, low in carb and calories and filling as well. Relatively healthy.

According to Wikipedia ^[1]:

weight of the egg white comes from protein, trace minerals, fatty material, vitamins, and glucose. 2 ^[2] The U.S. large egg's white weighs 38 grams with 4.7 grams of protein, 0.3 grams of carbohydrate and 62 milligrams of sodium. The U.S. large egg white contains about 20 kcalories 3 ^[3] and no cholesterol. It contains approximately 40 different proteins.

How to extract egg whites from an egg:

First gently crack your egg by tabbing it against the edge of a bowl. Split open your egg into two parts with the yolk in half of the shell. Carefully extract the egg whites into a bowl by moving the yolk from half shell to another. Repeat until all egg whites are extracted. NOTE: Be very gentle with the yolk, you don't want to burst it.

Video source from Youtube Here! ^[4]

Here's an example of a prepared egg whites sandwich snack:

Ingredients:

• 4 Extra large eggs with egg yolk taken out.
• 2 slices of Nature's Own 100% whole wheat bread.
• Optional: add salt&pepper or hot sauce for taste

Nutrition Facts:

4 Egg Whites:

• 140 Calories
• 220 mg Sodium
• 216 mg Potassium
• 1g Carbs
• 28g Protein

2 Slices of Nature's Own Whole Wheat Bread:

• 100 Calories (20 calories from fat)
• 2g Fat
• 230mg Sodium
• 20g Carbs (4g fiber, 2g sugar)
• 8g Protein

Total:

• 240 Calories (20 Calories from fat)
• 2g Fat
• 450mg Sodium
• 216 mg Potassium
• 21g Carbs (4g fiber, 2g sugar)
• 36g Protein

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

NOTE: 4 x large eggs (regular) contains roughly 20g of protein

Water is a good place to start. If your stomach is full of water it's not craving unhealthy food. Other than that, I'd pick things that grow in trees, bushes, or in the ground:

• Fruit - Apples, pears, oranges, grapes, mellons, raisins
• Vegetables - Carrots, celery, cauliflower, spinach
• Nuts - Almonds, cashews, peanuts

Packed with protein, fiber and vitamins you can't go wrong with these foods.

Your problem is not in the snack, but in your lunch:

• You are eating a high carb lunch.
• You are not eating enough protein. Protein is very satiating and you go for at least 30 grams per seating.
• You are just eating too few calories.

Fix your lunch and you will not even need to snack.