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In a food culture that equates maximum calorie intake with value, it can be difficult to find quick and healthy vegetarian snacks. Grocery store shelves are chalked full of highly processed, calorie dense snacks that limited nutritional value. It’s ironic that these endless array of choices can yield such difficulty, but there you have it. Nothing but corn and sugar.

Now, I like to indulge as much as the next person. I love MSG laden chips, and every now and then give into this temptation. As a result, I feel low energy and hungry for more of those MSG laden chips for another energy boost, however temporary it may be. This is the vicious snacking cycle.

I’ve found that with a little preparation and conscious buying, I can stock my pantry and refrigerator with healthy snacks that will propel me through my busy weeks. They leave me feeling satiated until my next full meal, and boost my energy level rather than hinder it. Here are my top 10.

Spring RollsIt’s all in the name. Spring rolls give me the bounce I need between meals when I’m feeling hungry. They can be filled with a variety of raw vegetables, tofu, and vermicelli noodles, rounding out this food as a nutritionally varied treat. They require a bit of preparation (about an hour), but you can make 8 or more at a single time and eat them throughout the week. If you’re really running short on time, take two and they can substitute as a lunch, as well. Check out our recipe here.

  Fresh SaladSimply throwing together a quick and easy salad is more commonly eaten as a side dish, but can make a great snack, too. A salad composed of only the most basic ingredients – fresh, deep green lettuce, salt, pepper, oil, and vinegar – will give your belly some roughage to work on in the middle of the day without making you over-full. Add some radishes, carrots, mushrooms, or shredded cheese to give it some bulk.

HummusI’ll eat hummus by the spoonful – just cold eatin’ it by itself. That’s just how I roll. It’s even better when I have the foresight and time to bring some carrot sticks or raw broccoli to dip in it. It’s savory and filling, and provides all kinds of vitamins, protein, and good fats to put your stomach at rest. This cilantro hummus recipe is utterly delicious.

Apples and OrangesI always keep apples and oranges on the table in my house. They more accessible they are, the more likely I am to eat them, and the junk snacks I indulge in. Toss a couple in your bag when you’re going out the door – they’ll provide you with a nice sugar boost when you need it most.

Homemade SalsaThe ultimate snack goodness. Chop up some onions, peppers, cilantro, and tomato on a lazy Sunday, place it in the refrigerator, and you’ll be set for a while. Fresh salsa gets better over time, as all the flavors have time to mingle and marinate together. Top your meals with it, or bring it in a container with some corn chips. Add some jalapeno if you need a good ol’ midday kick in the pants.

  Trail Mix Build your own trail mix from your grocers’ bulk section. It’s certainly not the cheapest snack, but if you can afford it, a mixture of nuts, fruits, and a little chocolate will give you a bunch of energy with a mere handful. The only problem with trail mix is that I find myself eating too much of it and end up skipping lunch. There are worse things, I guess.

  Yogurt, Granola, and BerriesA cup of yogurt with granola and fresh berries will leave you feeling fantastic. You can throw them all together in a Tupperware for a mid-morning snack. By afternoon, though, you might find yourself with mush – delicious mush, but not for everyone. Also make a great breakfast.

  Hardboiled EggsA classic. Eggs are filled with lots of protein and almost every vitamin and mineral your body needs to feel good. I’m an egg junkie, so I tend to eat too many, but I like to cart one hardboiled egg with me to work sometimes. I also enjoy the ritual of peeling the egg and lightly salting it, if I have some on hand. It makes snacking more of an event, leaving me more satiated.

Fruit LeathersFruit leathers are processed dried fruit. They are relatively easy to make yourself with a food dehydrator, but you can also find these in bulk at Costco, or whatever its equivalent is in your area. They’re quick and easy, for sure.

Smoothies Smoothies are easy enough to make: milk or yogurt, berries, ice, and even vegetables if you feel so inclined. Make a big enough batch for a serving at breakfast, and bring some on the road with you for later. One of my biggest pet peeves is cleaning part-heavy kitchenware, and blender fall under this category. Nonetheless, I still will myself into making delicious smoothies on occasion.