When you’re trying to stay lean without losing muscle, snacking isn’t the enemy — thoughtless snacking is. The right snack between meals can keep your energy steady, support recovery, and stop you from overeating at dinner.

Here are seven that consistently earn a spot in the fridge.

1. Greek yogurt with berries

A plain non-fat Greek yogurt gets you a serious protein hit without much fat or sugar. Add a handful of berries for fiber and flavor instead of reaching for the flavored, sugar-loaded tubs.

2. Cottage cheese with pineapple

Polarizing texture, but nutritionally hard to beat — slow-digesting casein protein plus a natural sweetness from the fruit that doesn’t need added sugar.

3. Hard-boiled eggs

Unglamorous but reliable. Two eggs, a pinch of salt, done in under a minute if you batch-cook a half dozen on Sunday.

4. Edamame

A genuinely satisfying plant-based option — high in protein and fiber, and the shelling-as-you-eat process naturally slows you down.

5. Turkey or chicken roll-ups

Sliced deli turkey wrapped around a stick of low-fat cheese. Zero prep, easy to throw in a bag on the way out the door.

6. Protein shake with a banana

When you’re short on time, a simple shake with a piece of fruit covers protein and quick carbs without needing a kitchen.

7. Roasted chickpeas

Crunchy, portable, and far more filling per calorie than chips — toss canned chickpeas in olive oil and your favorite spice blend, roast at 400°F for 20 minutes.

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None of these require a recipe card or a grocery list overhaul — that’s the point. Sustainable snacking comes from a short rotation of easy defaults, not a complicated meal-prep routine.