Weight loss doesn’t have to mean boring, flavorless snacks. In fact, filling your diet with foods you love can help you stay engaged in the weight loss process, helping you keep it off for longer.
The key is to focus on nutrient-dense, high-fat snacks. fiber and protein while being relatively low in calories. This combination helps you feel full and satisfied, making it easier to maintain a healthy calorie deficit and supporting your weight loss goals.
If your goal is to lose weight, it’s also helpful to limit added sugars and empty calories. Foods and drinks high in added sugars or saturated fats not only provide empty calories, but can also slow your weight loss and contribute to body fat. Added sugars are common in condiments, snacks and drinks, while saturated fats are often found in products made from butter, cream and fatty meats.
To help you stay on track and satisfied throughout the day, here are 13 of the best snacks for healthy weight loss. And if you want prepared options, don’t miss these 50 Healthy Snacks to Buy for Weight Loss.
13 Snack Ideas for Weight Loss
Apple with walnut butter
Not only can the natural sweetness of an apple satisfy a sweet tooth, but it will also provide fiber and a host of vitamins and minerals. A medium apple provides approximately 4 grams of fiberhelping you stay full between meals. An apple is a good snack option on its own, but when paired with nut butter, this snack can be even more beneficial for weight loss. The healthy fats, protein, and fiber in nut butter, like peanuts and almonds, make it an even more filling snack while adding delicious flavor.
Carrots and hummus
A classic snack, hummus is another great food for weight loss. With chickpeas as the base of this spread, you’ll get filling fiber and protein before you even add your veggies. Adding carrot sticks, or any other non-starchy vegetable, can increase the fiber even more while adding few calories to this pairing. The crunch of raw vegetables is satisfying, and when paired with creamy, flavorful hummus, you also get a hearty snack full of flavor and healthy fats.
String cheese
The nostalgia of a string cheese may be enough for you, but this favorite addition to your lunchbox is also a good weight loss snack. A single part-skim mozzarella cheese has less than 100 calories and is packaged 6 grams of protein. Even though cheese contains no fiber, the amount of protein is enough to make a satisfying snack. And, with only 80 calories, you have the option of pairing your cheese with another low-calorie food. For example, berries are a great way to add bulk and fiber to your snack for relatively few calories.
Beef jerky
Jerky is a great snack for weight loss due to its high protein content and relatively low number of calories and fat. Most versions also have a low carb count, making it ideal for those wanting to follow a low-carb diet. Beef jerky is also great when you’re on the go because it requires no refrigeration. Jerky can be high in sodium, so compare brands and look for options with less than 500 mg of sodium per serving. If you like portion-controlled options, look for individually wrapped beef sticks for a protein-rich snack.
Raspberry yogurt
Greek yogurt is a source of protein and also provides important micronutrients, like calcium. The best options for weight loss would be unflavored or a flavored variety with no added sugar. The combination of yogurt’s filling protein and fiber-rich raspberries makes for a nourishing and satisfying snack. Fat-free yogurt topped with berries can easily provide more than 10 grams of protein for less than 150 calories. If you’re on a larger calorie budget, add nuts or seeds to your yogurt for healthy fats and fiber.
Air-popped popcorn
Popcorn is considered a whole grain, and when not drizzled with butter and oil, it makes a great weight loss snack. A cup of air-popped popcorn contains only 30 calories and provide one gram of fiber. This means you can consume three cups of popcorn for less than 100 calories! Popcorn provides a low calorie count while giving you a high volume of food. Instead of using butter on your popcorn, try sprinkling grated parmesan or popcorn seasoning to boost flavor and keep calories low.
Hard-boiled eggs
A single egg provides approximately 70 calories and 6 grams of protein. You won’t get any fiber from eggs, but the protein content is enough to make it a filling weight loss snack. Eggs also provide essential micronutrients, like choline and vitamin D. For less than 150 calories, you can pack 12 grams of protein into a snack with two hard-boiled eggs. Pair it with raw vegetables to add a little fiber while keeping the calorie count low.
Edamame pods
Whether you’re following a plant-based diet or simply looking to incorporate new foods into your eating plan, edamame is a great way to increase protein and fiber. Also known as soybeans, you can enjoy this snack in a variety of ways. If you’re at home, you can boil your edamame pods and dip them in soy sauce for a snack that packs a punch. 9 grams of protein and 4 grams of fiber per half cup. If you’re on the go, roasted edamame may be a better option, as it still contains plenty of nourishing nutrients.
Nut
No matter which nut you prefer, all varieties contain healthy fats, protein, and fiber. The amounts of each nutrient vary a bit between varieties, but all nuts are good options when it comes to weight loss snacks. Enjoy alone or in combination with another food, such as fruit or yogurt, for a hearty snack. Although nuts contain plenty of healthy fats, they are relatively high in calories, so eat ¼ cup fewer nuts when snacking. Don’t worry, you’ll still have enough protein and fiber to satisfy your appetite.
Smoothies
Homemade smoothies are a great way to add produce and protein to a snack. Keep it simple by using a cup of your favorite frozen fruit, a scoop of protein, and a tablespoon of chia seeds to make a hearty snack. Use water as the liquid to avoid empty calories from juice and you have a satisfying weight loss snack for around 200 calories. Add vegetables, like spinach, kale and cucumber for more nutrients and flavor for few calories.
Avocado rice cakes
A single large rice cake provides approximately 30 calories and it’s a great way to enjoy more calorie-dense spreads and toppings. There is not a wealth of nutrients in a single rice cake; However, when topped with half avocado puree, you can turn this snack into a balanced and nourishing option. Half an avocado provides more than 4 grams of fibermaking it an ideal satiating food for weight loss. Add a slice or two of deli turkey to boost the protein and make an even heartier snack.
Deli turkey
Speaking of deli turkey, this lean meat is another great option for a weight loss snack. Roll a few pieces up on their own for a quick high-protein, low-carb snack, or pair them with a string cheese to create an indulgent snack for under 100 calories. An ounce of deli turkey provides a little more 30 caloriesmaking it another high volume, relatively low calorie food. Other ways to enjoy your deli turkey include dipping it in hummus and wrapping it in a corn tortilla with vegetables.
Roasted chickpeas
You can make this snack at home to customize your flavors or buy packaged varieties at the store. No matter how you get them, roasted chickpeas are a filling source of fiber and protein and are a great alternative to chips. Their crunchy texture and flavorful seasonings make them a healthier cracker and chip option, allowing them to help with weight loss. Just look for varieties with added sugar. Although they may be healthier than other sugary snacks, it’s best to limit added sugar when aiming to lose weight.
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