Snacking can be a great way to curb your hunger and boost your energy levels throughout the day. But not all snacks are created equal. Some snacks are high in calories, sugar, and unhealthy fats, while others are nutritious, satisfying, and beneficial for your weight loss goals.
If you’re looking for some healthy snacks that can help you lose weight, here are 10 delicious ideas that you can easily make at home or buy from the store. These snacks are low in calories, high in protein, fiber, and healthy fats, and rich in vitamins, minerals, and antioxidants. They can also help you control your appetite, balance your blood sugar levels, and support your metabolism.
1. Greek yogurt and berries: A protein-packed and antioxidant-rich healthy snack
Greek yogurt is a creamy and tangy snack that’s high in protein and calcium. Protein can help you feel full and preserve your muscle mass while losing weight. Calcium can also help regulate your appetite and fat-storage hormones.
Berries are one of the best fruits for weight loss because they are low in sugar and high in fiber and antioxidants. Fiber can help you feel full and prevent overeating. Antioxidants can protect your cells from oxidative stress and inflammation, which are linked to obesity and metabolic diseases.
To make this healthy snack, simply mix a cup of plain Greek yogurt with a handful of fresh or frozen berries of your choice. You can also add some honey, cinnamon, or vanilla extract for extra flavor.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Plain Greek yogurt | 1 cup | 130 | 9 g | 23 g | 0 g |
| Mixed berries | 1/2 cup | 35 | 9 g | 0 g | 0 g |
| Honey (optional) | 1 tsp | 21 | 6 g | 0 g | 0 g |
| Cinnamon (optional) | 1/4 tsp | 2 | 1 g | 0 g | 0 g |
| Total | – | 188 | 25 g | 23 g | 0 g |
2. Hummus and carrot sticks: A fiber-filled and heart-healthy snacks
Hummus is a delicious dip made from chickpeas, tahini, olive oil, lemon juice, garlic, and spices. It’s a good source of plant-based protein, fiber, healthy fats, iron, folate, and vitamin C. Chickpeas can help lower your cholesterol levels, improve your digestion, and reduce your appetite. Tahini and olive oil are rich in monounsaturated fats that can boost your heart health and lower your belly fat.
Carrot sticks are a crunchy and refreshing snack that’s low in calories and high in vitamin A, beta-carotene, and other phytochemicals. Vitamin A can support your immune system and eye health. Beta-carotene can act as an antioxidant and anti-inflammatory agent.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Chickpeas (canned) | 1 cup | 210 | 35 g | 11 g | 4 g |
| Tahini (sesame paste) | 1/4 cup | 260 | 12 g | 8 g | 24 g |
| Olive oil | 1/4 cup | 480 | 0 g | 0 g | 54 g |
| Lemon juice (fresh) | 1/4 cup | 13 | 4 g | 0 g | 0 g |
| Garlic (raw) | 2 cloves | 9 | 2 g | 0 g | 0 g |
| Salt, pepper, cumin, paprika (to taste) | – | – | – | – | – |
| Carrots (raw) | 1 cup (chopped) | 52 | 12 g | 1 g | 0 g |
| Total | – | 1024 | 65 g | 20 g | 82 g |
To make this snack, simply blend a can of drained chickpeas with 1/4 cup of tahini, 1/4 cup of olive oil, 1/4 cup of lemon juice, 2 cloves of garlic, salt, pepper, cumin, and paprika until smooth. You can also add some water to adjust the consistency. Cut some carrots into thin sticks and enjoy them with the hummus.
3. Almonds and dark chocolate: A satisfying and mood-boosting snack
Almonds are one of the best nuts for weight loss because they are high in protein, fiber, healthy fats, magnesium, and vitamin E. They can help lower your blood pressure, cholesterol levels, and blood sugar levels. They can also increase your satiety and reduce your calorie intake.
Dark chocolate is a decadent treat that’s also good for your health. It contains flavonoids that have antioxidant, anti-inflammatory, and blood pressure-lowering effects. It can also stimulate the production of endorphins and serotonin, which are hormones that make you feel happy and relaxed.
To make this snack, simply combine a handful of raw or roasted almonds with a few squares of dark chocolate (at least 70% cocoa). You can also sprinkle some sea salt or cinnamon on top for extra flavor.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Almonds (raw or roasted) | 1/4 cup (23 nuts) | 164 | 6 g | 6 g | 14 g |
| Dark chocolate (70% cocoa) | 1 oz (28 g) | 170 | 13 g | 2 g | 12 g |
| Sea salt or cinnamon (optional) | a pinch | – | – | – | – |
| Total | – | 334 | 19 g | 8 g | 26 g |
You can see that this snack is high in protein, healthy fats, magnesium, and vitamin E. It also provides some indulgent and satisfying flavors from dark chocolate, which can help you cope with stress and cravings. You can adjust the amount of ingredients according to your preference and calorie needs. You can also use other nuts instead of almonds, such as walnuts, pistachios, or cashews.
4. Apple slices with peanut butter: A crunchy and nutty snack
Apple slices with peanut butter are a classic snack that’s easy to make and satisfying to eat. Apples are a good source of fiber, pectin, vitamin C, and polyphenols. Fiber and pectin can help you feel full and regulate your digestion. Vitamin C can boost your immune system and skin health. Polyphenols can act as antioxidants and modulate your gut microbiome.
Peanut butter is a creamy and nutty spread that’s high in protein, healthy fats, niacin, and vitamin E. Protein can help you build and maintain your muscle mass while losing weight. Healthy fats can help lower your cholesterol levels and inflammation. Niacin can help improve your brain function and mood. Vitamin E can help protect your cells from oxidative damage.
To make this healthy snack, simply slice an apple and spread some peanut butter on each slice. You can also drizzle some honey or maple syrup on top for extra sweetness.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Apple (raw) | 1 medium (182 g) | 95 | 25 g | 0 g | 0 g |
| Peanut butter (smooth) | 2 tbsp (32 g) | 188 | 8 g | 8 g | 16 g |
| Honey or maple syrup (optional) | 1 tsp (7 g) | 21 | 6 g | 0 g | 0 g |
| Total | – | 304 | 39 g | 8 g | 16 g |
This snack is high in fiber, protein, healthy fats, and vitamin C. It also provides some natural sweetness from apple, honey, or maple syrup, which can help satisfy your cravings. You can adjust the amount of ingredients according to your preference and calorie needs. You can also use other fruits instead of apples, such as pears, bananas, or peaches.
5. Cottage cheese and fruit: A creamy and sweet snack
Cottage cheese is a soft and mild cheese that’s high in protein, calcium, and phosphorus. It’s also low in calories, fat, and lactose, making it a good choice for people who are lactose intolerant or want to lose weight. Protein and calcium can help you feel full and support your bone health. Phosphorus can help regulate your energy metabolism and acid-base balance.
Fruit is a sweet and juicy snack that’s high in fiber, vitamins, minerals, and antioxidants. It can help you stay hydrated, prevent constipation, and fight off infections. It can also satisfy your sweet tooth without adding too many calories or sugar to your diet.
To make this healthy snack, simply mix a cup of cottage cheese with some fresh or canned fruit of your choice. You can also add some nuts, seeds, granola, or cinnamon for extra crunch and flavor.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Cottage cheese (low-fat) | 1 cup (226 g) | 163 | 6 g | 28 g | 2 g |
| Fruit (fresh or canned) | 1/2 cup (75 g) | 38 | 10 g | 0 g | 0 g |
| Nuts, seeds, granola, or cinnamon (optional) | 1/4 cup (30 g) | 149 | 12 g | 5 g | 10 g |
| Total | – | 350 | 28 g | 33 g | 12 g |
This snack is high in protein, calcium, and phosphorus. It also provides some natural sweetness from the fruit, which can help satisfy your cravings. You can adjust the amount of ingredients according to your preference and calorie needs. You can also use other types of cheese instead of cottage cheese, such as ricotta, mozzarella, or feta.
6. Hard-boiled eggs and avocado: A filling and nutritious snack
Hard-boiled eggs are a convenient and filling snack that’s high in protein, choline, and biotin. Protein can help you preserve your muscle mass while losing weight. Choline can help improve your liver function and brain development. Biotin can help strengthen your hair, nails, and skin.
Avocado is a creamy and buttery fruit that’s high in healthy fats, fiber, potassium, and vitamin K. Healthy fats can help lower your cholesterol levels and inflammation. Fiber can help you feel full and prevent overeating. Potassium can help regulate your blood pressure and fluid balance. Vitamin K can help promote your blood clotting and bone health.
To make this healthy snack, simply peel and slice a hard-boiled egg and half an avocado. You can also sprinkle some salt, pepper, lemon juice, or hot sauce on top for extra flavor.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Egg (hard-boiled) | 1 large (50 g) | 78 | 0 g | 6 g | 5 g |
| Avocado (raw) | 1/2 medium (100 g) | 160 | 9 g | 2 g | 15 g |
| Salt, pepper, lemon juice, or hot sauce (to taste) | – | – | – | – | – |
| Total | – | 238 | 9 g | 8 g | 20 g |
This snack is high in protein, healthy fats, potassium, and vitamin K. It also provides some creamy and tangy flavors from avocado, lemon juice, or hot sauce. You can adjust the amount of ingredients according to your preference and calorie needs. You can also use other types of eggs instead of hard-boiled eggs, such as scrambled, poached, or fried.
7. Oatmeal and banana: A warm and cozy snack
Oatmeal is a warm and cozy snack that’s high in fiber, beta-glucan, magnesium, and zinc. Fiber can help lower your cholesterol levels and blood sugar levels. Beta-glucan can help boost your immune system and lower your appetite. Magnesium can help relax your muscles and nerves. Zinc can help heal your wounds and enhance your sense of taste.
Bananas are a soft and sweet fruit that is high in potassium, vitamin B6, and vitamin C. Potassium can help regulate your blood pressure and fluid balance. Vitamin B6 can help synthesize your neurotransmitters and hormones. Vitamin C can help boost your immune system and skin health.
To make this healthy snack, simply cook some oats in water or milk until soft. You can also add some cinnamon, nutmeg, or vanilla extract for extra flavor. Mash a banana and stir it into the oatmeal. You can also add some nuts, seeds, or dried fruits for extra texture.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Oats (dry) | 1/2 cup (40 g) | 150 | 27 g | 5 g | 3 g |
| Water or milk (skim) | 1 cup (240 ml) | 0 or 83 | 0 or 12 g | 0 or 8 g | 0 or 0 g |
| Cinnamon, nutmeg, or vanilla extract (optional) | a dash or a drop | – | – | – | – |
| Banana (raw) | 1 medium (118 g) | 105 | 27 g | 1 g | 0 g |
| Nuts, seeds, or dried fruits (optional) | 1/4 cup (30 g) | 149 | 12 g | 5 g | 10 g |
| Total | – | 404 or 487 | 66 or 78 g | 11 or 19 g | 13 or 13 g |
8. Edamame and seaweed: A plant-based and iodine-rich snack
Edamame are young soybeans that are steamed or boiled in their pods. They are a good source of plant-based protein, fiber, iron, and vitamin K. Protein and fiber can help you feel full and reduce your calorie intake. Iron can help transport oxygen to your cells and prevent anemia. Vitamin K can help promote your blood clotting and bone health.
Seaweed is a type of algae that grows in the sea. It’s a good source of iodine, calcium, magnesium, and antioxidants. Iodine can help support your thyroid function and metabolism. Calcium and magnesium can help strengthen your bones and teeth. Antioxidants can help protect your cells from oxidative stress and inflammation.
To make this healthy snack, simply boil some edamame pods in salted water for about 10 minutes or until tender. Drain them and sprinkle some salt on top. You can also buy some roasted seaweed snacks from the store or make your own by baking some nori sheets in the oven until crisp.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Edamame (in pods) | 1 cup (155 g) | 189 | 15 g | 17 g | 8 g |
| Salt (to taste) | – | – | – | – | – |
| Seaweed (roasted) | 1/4 cup (5 g) | 20 | 1 g | 1 g | 1 g |
| Total | – | 209 | 16 g | 18 g | 9 g |
You can see that this snack is high in protein, fiber, iron, and vitamin K. It also provides some crunchy and salty flavors from edamame and seaweed. You can adjust the amount of ingredients according to your preference and calorie needs. You can also use other types of beans instead of edamame, such as black beans, kidney beans, or chickpeas.
9. Celery sticks with cream cheese: A refreshing and tangy snack
Celery sticks are a crunchy and refreshing snack that’s low in calories and high in vitamin K, folate, and potassium. Vitamin K can help promote your blood clotting and bone health. Folate can help prevent birth defects and support your DNA synthesis. Potassium can help regulate your blood pressure and fluid balance.
Cream cheese is a soft and tangy spread that’s high in protein, calcium, and phosphorus. Protein and calcium can help you feel full and support your bone health. Phosphorus can help regulate your energy metabolism and acid-base balance.
To make this healthy snack, simply cut some celery stalks into thin sticks and spread some cream cheese on each stick. You can also add some raisins, cranberries, or nuts on top for extra sweetness and crunch.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Celery (raw) | 1 cup (101 g) | 16 | 3 g | 1 g | 0 g |
| Cream cheese (regular) | 2 tbsp (30 g) | 99 | 1 g | 2 g | 10 g |
| Raisins, cranberries, or nuts (optional) | 1/4 cup (40 g) | 123 | 33 g | 1 g | 0 g |
| Total | – | 238 | 37 g | 4 g | 10 g |
You can see that this snack is low in calories and high in vitamin K, folate, and potassium. It also provides some tangy and sweet flavors from cream cheese and dried fruits or nuts. You can adjust the amount of ingredients according to your preference and calorie needs. You can also use other types of cheese instead of cream cheese, such as cheddar, mozzarella, or feta.
10. Popcorn and cheese: A fun and cheesy snack
Popcorn is a popular and fun snack that’s high in fiber, polyphenols, and manganese. Fiber can help you feel full and prevent constipation. Polyphenols can act as antioxidants and anti-inflammatory agents. Manganese can help activate your enzymes and support your bone health.
Cheese is a tasty and versatile snack that’s high in protein, calcium, and phosphorus. Protein and calcium can help you feel full and support your bone health. Phosphorus can help regulate your energy metabolism and acid-base balance.
To make this snack, simply pop some kernels in a microwave-safe bowl with a lid or in an air popper. You can also add some oil, butter, salt, or spices for extra flavor. Grate some cheese of your choice and sprinkle it over the popcorn while it’s still hot.
| Ingredient | Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| Popcorn kernels (unpopped) | 1/4 cup (40 g) | 150 | 30 g | 5 g | 2 g |
| Oil, butter, salt, or spices (optional) | 1 tbsp (15 ml) | 120 | 0 g | 0 g | 14 g |
| Cheese (grated) | 1/4 cup (28 g) | 113 | 0 g | 7 g | 9 g |
| Total | – | 383 | 30 g | 12 g | 25 g |
This snack is high in fiber, protein, calcium, and phosphorus. It also provides some indulgent and fun flavors from cheese, butter, or spices. You can adjust the amount of ingredients according to your preference and calorie needs. You can also use other types of popcorn or cheese, such as caramel, kettle, or cheddar.
Conclusion
Snacking can be a healthy and enjoyable part of your weight loss journey if you choose the right foods. These 10 healthy snacks are low in calories, high in nutrients, and delicious to eat. They can help you curb your hunger, boost your energy levels, and support your metabolism. Try them out and see how they can make a difference in your diet.
I hope you liked this article on healthy snacks for weight loss. If you have any questions or feedback, please let me know in the comments section below. Thank you for reading!
