13 snacks that will actually fill you up

Plus, a sweet and spicy chicken dish that rivals Chinese takeout (and takes just 10 minutes to prep).

November 29, 2023 | VIEW IN BROWSER November 29, 2023 | VIEW IN BROWSER When you're on the hunt for a quick and satisfying snack, you might reach for protein. But experts say not to sleep on fiber. High-fiber snacks — especially when they're combined with protein- and fat-rich ingredients — can keep you feeling full and energized. These are the high-fiber snacks dietitians love. Plus, we have deltoid exercises to strengthen your shoulders and help you carry all those shopping bags and heavy boxes of decorations this season. Walking Challenge Walking Challenge Today's Workout Today's workout is a 15-minute bodyweight strength routine.   Looking to tone the shoulders? Consider adding some deltoid exercises to your routine. Strengthening the deltoids can improve posture, enhance upper-body strength and help you achieve that sculpted, athletic look. Having strong deltoids can also help you perform everyday movements with ease, like carrying groceries, lifting up a child or object off of the ground and even making your bed!   12 deltoid exercises to tone and strengthen your shoulders. GET THE WORKOUT Your Meal Plan Your Meal Plan Today's Plan The holidays are a busy time, which means your local takeout joint is likely on speed dial. But a quick and delicious meal is made possible with this sweet and spicy chicken recipe — and the results are more nutritious than typical Chinese takeout. If you're not in the mood for chicken, the fuss-free marinade is also a good match for pork tenderloin. This recipe calls for stir-fried kale, but this dish would also be delicious with snap peas or bok choy. No matter which way you go, serve this meal over brown rice.   Breakfast:  Slow Cooker Breakfast Sweet Potatoes Lunch: Cottage Cheese Toast With Tomato Dinner: Honey Hoisin Chicken Thighs with Stir-Fried Kale with Brown Rice GET THE MEAL PLAN Social Share Social Share Wednesday Wisdom It's been one year since Al Roker was hospitalized for blood clots. This year, he is reflecting on how his health scare has changed his outlook on life. JOIN US ON INSTAGRAM Making Space for Mindfulness Making Space for Mindfulness A new photo of Emily Ratajkowski is being called 'fatphobic.' Here's why Emily Ratajkowski's new photo shoot has been met with backlash and accusations of "fatphobia" from numerous social media users. READ MORE One Small Thing One Small Thing Real ways to make a difference in your life, one small thing at a time. Dietitians love these 13 high-fiber snacks that will keep you energized all day When you're on the hunt for a satisfying snack, you might reach for something packed with protein. But don't underestimate the power of fiber, experts say.   High-fiber snacks — especially when they're combined with protein- and fat-rich ingredients — can keep you feeling full and energized.   "Fiber, protein and fat are the trifecta nutrients to feel full and satisfied," Whitney Linsenmeyer, assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY. When you're looking for high-fiber foods to include in your snacks, you should gravitate to plant-based foods because all plants contain fiber, she adds.   13 high-fiber snack combos that dietitians love. READ THE ARTICLE Wellness News Wellness News Can 16:8 intermittent fasting help you lose weight? What to know about the popular plan Some experts say intermittent fasting is better than dieting. Here is what to know before you start. Mounjaro leads to far more weight loss than Ozempic, real-world study finds Tirzepatide, which is sold under the brand name Mounjaro for Type 2 diabetes, has also received FDA approval as the weight-loss medication Zepbound. Stuff chicken breasts with spinach and feta for a quick and healthy weeknight dinner This recipe is packed with protein and is a delicious twist on your usual stuffed chicken. Thanks for letting us in your inbox! See you again tomorrow morning. Want to refer a friend? Subscribe here Send us Feedback Follow us on Facebook More TODAY Newsletters 30 Rockefeller Plaza New York, NY 10112 Manage Subscriptions | Unsubscribe | Privacy | Contact MANAGE SUBSCRIPTION | UNSUBSCRIBE | PRIVACY | CONTACT