Smart Snacking: Best Evening Snacks to Beat Cravings Without the Guilt

Evening cravings are a reality for most of us. But snacking doesn’t have to feel like a guilty pleasure - when done smartly, it can actually fuel your energy, control cravings, and help you stay on track with your health goals.

In this blog, we explore why evening cravings happen (especially in our Indian routine), compare everyday snacks with smarter options, and show you how Prolicious can help you snack with intention - not impulse.

Why Do Evening Cravings Hit So Hard?

Be it wrapping up office work or commuting back home, - evenings are when your energy dips, and cravings rise. Scientifically, this is linked to:

• Overweight
• Fatigue or emotional stress
• Your body’s natural rhythm (circadian cycle) making you feel hungrier later in the day

A 2017 study found that people who eat later tend to consume more calories and have higher body fat. So, the way you snack in the evening really does make a difference.
McHill et al., 2017

Late Dinners & Long Gaps Between Meals: A Common Indian Reality

In most Indian households, dinner isn’t served early. Whether it's due to long office hours, school routines, or waiting for the whole family to sit together - dinner often happens well past sunset.

But in urban life, it gets even harder. Many people leave home early and return late. Between lunch and dinner, there’s often a big unplanned hunger window. And that's where unhealthy snacking sneaks in.

Similarly, many people eat breakfast at 9 AM and then again snack at 11 AM, which may not always be necessary. If there hasn’t been a 4-5-hour gap or clear signs of hunger, this kind of routine-based snacking can lead to excess calorie intake. The key is to listen to your body - snack when hunger returns, not just because the clock says so.

We’ve all been there - stuck in traffic, waiting for a train, or wrapping up work, with only a vada pav or a packet of chips in sight. Even when we try to make a "healthy" choice - like a banana - it's often not enough to keep us full or energized.

The problem? These quick-fix snacks are high in carbs or fat, but low in protein and fiber - the nutrients your body craves.

Smart snacking is about breaking this cycle with options that nourish, not just fill.

Smart Snacking vs. Common Options

Based on IFCT 2017, FSSAI, and USDA values.

Everyday Smart Snack Ideas (Desi & Doable)

When you’re at home or in a place where prepping is possible, try:

• Roasted Chana or Makhana: Crunchy, high-protein, and travel-friendly
• Greek Yogurt with Fruit or Honey: Natural probiotics + a protein punch
• Cucumber/Carrot Sticks with Peanut-Curd Dip: Refreshing, cooling, and nutrient-dense
• Sprouts Chaat: Desi, tangy, and full of plant protein
• Banana with Peanut Butter: A big upgrade from plain fruit

These are all simple, Indianized snack combos that balance taste with nutrition.

But What About on the Go?

Let’s face it - not everyone has the time (or energy) to cut cucumbers or boil sprouts between Zoom calls or on their way home from work.

That’s exactly why Prolicious was created - to give you protein + fiber-rich snacks that are:

• Clean and plant-based
• Non-fried and high in satiety
• Delicious, familiar, and Indian-friendly

Try:

• Protein-Rich Khakhras: Crisp, crunchy, and perfect with chai
• Thins: Light and wholesome for those mid-meeting cravings
• Mathri: A healthier twist on your mom’s favorite
• Bhujiya: The desi munch, reimagined with nutrition in mind

Whether you're on a train, in traffic, or between back-to-back meetings -

A 2019 study from The Journal of Nutrition showed that replacing high-fat, low-fiber snacks with protein- and fiber-rich snacks helps reduce calorie intake and improve satiety across the day.
PMC Study

When Should You Snack?

There’s no “perfect” time. Your body doesn’t go by the clock - it goes by need. Most people feel genuinely hungry 4 to 5 hours post a meal, and that’s your cue.

The goal isn't to eat because it's 4 PM. Instead, ask:

• Am I hungry?
• Has it been 4-5 hours since my last meal?
• Will this help me avoid overeating at dinner?

If the answer is yes, go for a protein + fiber combo snack. If no - skip it or choose something very light.

Garaulet et al., 2019

Backed by Indian & Global Health Guidelines

• FSSAI recommends high-fiber, low-sugar, low-fat snacks under the Eat Right India movement
• WHO advises keeping added sugar under 10% of total energy to lower lifestyle disease risk
• IFCT 2017 highlights protein and fiber as essential daily nutrients often missed in snacks

Conclusion: Snacking with Purpose

Snacking isn’t the problem - mindless snacking is. With a little planning and the right choices, your evening snack can support your day - not derail it.

Whether you're stuck in a cab, working late, or just unwinding at home, choosing snacks with protein + fiber can:

• Keep you fuller longer
• Curb unnecessary cravings
• Support digestion, metabolism, and weight goals

So, the next time hunger strikes, skip the fried options and reach for something smarter  your future self will thank you.

References

1. McHill, A. W., et al. (2017). Later circadian timing of food intake is associated with increased body fat. Am J Clin Nutr. DOI
2. Garaulet, M., et al. (2019). Timing of food intake predicts weight loss effectiveness. Int J Obes. DOI
3. WHO (2015). Sugars intake for adults and children. WHO Guidelines
4. FSSAI (2020). Eat Right India Movement. FSSAI
5. Indian Food Composition Tables (IFCT, 2017). NIN, ICMR.