Finding healthy snacks for weight loss can feel overwhelming. You want something quick, tasty, and satisfying—but without the excess calories or sugar. The good news? You don’t have to give up snacking to lose weight. In fact, smart snacking can help curb cravings, balance blood sugar, and support your weight loss journey.
Here are 12 delicious, nutritionist-approved snack ideas that are low in calories, high in nutrients, and perfect for keeping you energized between meals.
1. Greek Yogurt with Berries
Greek yogurt is packed with protein and probiotics. Add a handful of fresh or frozen berries for natural sweetness and a dose of antioxidants.
- Calories: ~150
- Benefits: Gut health, protein boost
2. Apple Slices with Peanut Butter
A classic combo. Apples are rich in fiber and water, while peanut butter adds healthy fats and protein—just don’t overdo it.
- Calories: ~180
- Benefits: Satiety, blood sugar control
3. Hummus and Veggie Sticks
Crisp veggies like carrots, cucumbers, and bell peppers dipped in hummus make a refreshing, fiber-rich snack.
- Calories: ~120–150
- Benefits: Fiber, healthy fats
4. Boiled Eggs with Sea Salt
Eggs are among the most filling foods. One or two hard-boiled eggs can crush hunger and fuel your day.
5. Cottage Cheese with Pineapple
Low-fat cottage cheese is rich in casein protein and pairs well with fruit like pineapple or mango for a sweet treat.
6. Dark Chocolate and Almonds
Yes, you can have chocolate! Stick to 70%+ dark chocolate and pair with a few almonds for a crunchy, satisfying combo.
7. Edamame with Sea Salt
Steamed edamame is full of plant-based protein and fiber. Add a sprinkle of sea salt and enjoy warm or cold.
8. Air-Popped Popcorn
Popcorn is a whole grain that’s low in calories and high in volume. Skip the butter and use herbs or spices for flavor.
9. Protein Shake
Need something on the go? A quick protein shake with almond milk and banana can tide you over until your next meal.
10. Chia Pudding
Chia seeds are high in omega-3s and fiber. Soak them in almond milk overnight, add honey and berries, and enjoy a pudding-like snack.
11. Tuna with Whole Grain Crackers
Mix canned tuna with a bit of Greek yogurt or mustard and serve with whole grain crackers for a savory, high-protein option.
12. Frozen Banana Bites
Slice a banana, spread with a bit of nut butter, sandwich two slices, and freeze. These mini ice-cream-like treats are delicious and clean.
Final Thoughts
Snacking doesn’t have to sabotage your goals. These healthy snacks for weight loss are easy to prepare, delicious, and proven to help you stay full and focused. Remember to watch portion sizes, read labels, and choose snacks that align with your calorie needs and activity levels.
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