To snack or not to snack that is the question!
The answer: Well.. that depends on the snack! Choosing healthy whole food snacks is not only a good way to lose weight. It can also be an awesome way to curb cravings, get more vitamins and minerals into your body, and help to keep your energy up throughout the day.
The key is to have healthy snacks for weight loss on hand that you actually want to eat, AM I RIGHT?
Most of us knew the answer to this question but finding, healthy and quick snack recipes can be difficult. So I’ve listed my favorite 31 snack ideas. I even included the recipes, nutritional values, and calories for each one!
My favorite way to eat healthy snacks is to pair complex carbs with a serving of healthy fats or a low-fat dairy choice. When you pair these with carbohydrates it helps slow down the digestive process and keeps you fuller longer. It also helps to better regulate your blood sugar and gives you lasting energy.
2 oz. Turkey deli meat wrapped in romaine lettuce
Place 2 pieces romaine lettuce on a plate. Top with deli meat. * optional: add mustard and pepper to taste. It might seem impossible to find healthy late-night snacks, but this one is light enough that it would be a good option!
- Calories 60
- Fat 2 g
- Protein 12 g
1 Green apple with 2 tbsp almond butter
Wash and slice apple. Spread almond butter on each slice. Pairing fruit with a protein is a great way to fight hunger.
- Calories 277
- Fat 16 g
- Protein 8 g
8 Whole grain or gluten-free crackers with 2 reduced-fat cheese slices
Choosing whole grains helps you get more fiber into your diet and cheese, of course, is a great source of calcium.
- Calories 140
- Fat 7 g
- Protein 8 g
Snack tip:
As you skim through this list keep in mind the portion sizes and the calories/fat/protein amounts. A healthy meal between meals should range from 100-300 calories. We want to have a snack that provides energy for exercise or for the afternoon slump but not too many calories that would promote weight gain.
- Look at healthy snacks as fuel for your body and pick foods that are high in protein and low sugar.
- Pairing protein with carbohydrates helps you stay fuller longer. Some snacks that fit this category are whole-wheat crackers with nut butters, low-fat dairy, or fruit with a healthy protein. Tuna and a rice cake is another super easy and filling option.
1 oz. Hummus with celery sticks
Hummus is made from chickpeas and is a great vegetarian choice.
- Calories 86
- Fat 6 g
- Protein 2g
1 reduced-fat cheese stick with 17 slices turkey pepperoni
This is protein-packed and a fantastic low-sugar snack.
- Calories 130
- Fat 9 g
- Protein 14 g
Homemade ice cream protein shake
1 serving size scoop of vanilla protein powder (LadyBoss® LEAN is my personal fave), 1 cup almond milk, 6 ice cubes. Blend.
- Calories 130
- Fat 1g
- Protein 16 g
Nut butter and ½ banana on toast
- Calories 302
- Fat 17 g
- Protein 11 g
1 oz Mixed nuts with an apple
Apples are high in fiber and vitamin C. They are also very filling, considering their low-calorie count.
- Calories 172
- Fat 15 g
- Protein 6 g
Snack tip:
Steer clear of drinks and other snack items that have hidden calories.
- Fruit juices have tons of sugar
- Soda
- Dried fruit is a great option. But be sure to portion out your serving because there is more concentrated sugar in dried fruit. Also, watch out for dried fruit that has an added sugar coating.
- Granola comes in many varieties! Pass up the kind with candies in them and also skip the granola with dried fruit.
1 cup greek yogurt and strawberries
Greek yogurt can have a slightly tart taste but is a super amazing source of protein.
- Calories 126
- Fat 0 g
- Protein 12 g
1 cup blueberries, 1 tbsp almond butter, and a rice cake
This is a healthy midnight snack since one cup of blueberries provides 25% of the daily value of vitamin C!
- Calories 174
- Fat 8 g
- Protein 9 g
1 long celery stalk with peanut butter
Celery is a very low-calorie food, and it’s also a good source of Vitamin K. It also has lots of fiber to help you stay fuller longer.
- Calories 100
- Fat 8 g
- Fiber 2.15 g
8 whole-wheat crackers with 2 tbsp light cream cheese
Remember that getting one serving of dairy daily is a great way to get calcium in your diet! If dairy does not agree with you, consider a calcium supplement or a protein shake that has a good vitamin profile.
- Calories 200
- Fat 8 g
- Fiber 4 g
¼ cup hummus with ½ cup baby carrots
It’s true! Carrots help you continue to see better because they contain vitamin A, which helps you retain better vision over your lifetime. Look for different color varieties of carrots too just for fun! They’re all equally healthy!
- Calories 136
- Fat 5 g
- Fiber 5.3 g
13 baked tortilla chips, ¼ cup fat-free bean dip salsa
Beans are high in fiber, protein, calcium, magnesium, and folate! And are a great vegetarian alternative!
- Mix ¼ cup bean dip with salsa and dip those chips!
- Calories 170
- Fat 1 g
- Fiber 4.4 g
Snack tip:
My favorite snacks are exchanges for unhealthy things I am craving. I replace them with something that has the same flavor but is equally satisfying. The exchanges are much healthier. I love chips and salsa so much so this is a good swap for me!
1 low-fat string cheese, 1 small orange, 12 almonds
The benefits of eating oranges range from clearer skin to defense against cancer. Plus, vitamins in oranges also help with heart health!
- Calories 175
- Fat 9 g
- Protein 12 g
8 oz low-fat yogurt, 15 frozen grapes, 12 almonds
Almonds deliver a massive amount of nutrients. They contain 37% of the daily value of Vitamin E and lots of good plant-based protein. They’re also loaded with antioxidants that help protect your body from stress and early aging.
- As far as healthy, midnight snacks go, frozen grapes taste amazing!
- Calories 187
- Fat 10 g
- Protein 16 g
4 oz. Low- fat cottage cheese, 2 tbsp low-fat granola
To keep this a healthy snack, choose granola that does not contain added candies or dried fruit.
- Calories 320
- Fat 4 g
- Protein 19 g
4 oz low-fat cottage cheese, 1 cup cantaloupe
Cantaloupes contain lots of water to help you stay hydrated and Vitamin C in cantaloupe helps with clearer skin!
- Calories 135
- Fat 1 g
- Protein 15 g
1 cup mixed berries, sugar-free whipped cream, and slivered almonds
- Calories 190
- Fat 9
- Protein 13
Snack tip:
Fresh fruit is a great way to satisfy a sweet craving. Remember that fruit is considered a carbohydrate. So combining fruit with protein is a great pairing!
10 shrimp with cocktail sauce
- Shrimp is super low in calories and super dense in nutrients. And it contains the ever-popular Omega 6 and 3 fatty acids that have a variety of health benefits. All of these benefits make it one of the best healthy snacks for weight loss.
- Calories 120
- Fat 2 g
- Protein 23 g
½ cup protein ice cream
There are tons of new and delicious protein ice creams out there! Check the label for sugar and keep to the serving size!
- Calories 60
- Fat 2 g
- Protein 6 g
1 cup multigrain cereal with 1 cup skim milk
- Skim milk is a great source of bone-strengthening calcium and also has a protein too!
- Sprinkle in some vanilla protein powder for added protein!
- Calories 193
- Fat 1 g
- Protein 10 g
10 dried apricots, ¼ cup walnuts
- Calories 420
- Fat 18 g
- Protein 5 g
½ grapefruit, ½ cup cottage cheese
Grapefruit is another fantastic source of Vitamin A and C, which is good for supporting your vision and also supports a healthy immune system.
- Calories 124
- Fat 1
- Protein 15 g
½ cup cooked rice, almond milk, raisins, a dash of cinnamon, and honey
- Mix all of the above and warm in the microwave. Add vanilla protein powder to increase protein and make a meal out of it!
- Raisins are naturally sweet and high in sugar and calories. But they’re beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.
- Calories 172
- Fat 1
- Protein 3
½ protein bar of your choice and 1 tbsp peanut butter
Choose protein bars that are around 200 calories and split them in half and eat the other half later.
- Calories 184
- Fat 11 g
- Protein 13 g
1 cup hot tea, 2 tbsp nut butter
- Calories 191
- Fat 16 g
- Protein 7 g
Cucumber slices topped with low-fat cream cheese
Cucumbers are high in water content, so they help you stay hydrated. They’re also known as an anti-inflammatory food and have even been known to help with burns.
- Calories 38
- Fat 0 g
- Protein 4 g
½ cup guacamole with 15 rice crackers or 1 slice of toast
Did you know avocados are a fruit? And they have almost 20 vitamins packed into them! Although most of the calories in an avocado come from fat, don’t worry!! Avocados are full of healthy, beneficial fats that help to keep you full. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which can also help to keep sugar levels in the blood stable.
- Calories 240
- Fat 11 g
- Protein 3 g
Rice cake with tuna on top
Doctors suggest you get 2 servings of fish a week. Choose albacore tuna packed in water and not oil for the healthiest choice.
- Calories 195
- Fat 0 g
- Protein 13 g
½ avocado boat with 1 packet tuna
Mix tuna with pepper and shredded lettuce. Cut avocado in half and place the tuna in the center of the avocado.
- Calories 95
- Fat 4 g
- Protein 14 g
Final Snack tips:
Snacking can be incorporated into a healthy lifestyle if you choose snacks wisely. And keeping your snacking to 1 or 2 times a day with reasonable portions can help you keep from overeating later in the day!
- Drinking water in between snacks and meals can also help with cravings and overeating.
- High-sugar snacks can give you a quick energy boost. But that is always followed by an energy crash. So be sure to choose low-sugar choices and journal how you feel later in the day to determine what snacks work best for your body.
- Individuals trying to lose weight don’t have to stop snacking, rather they should consider portion sizes and pick foods that are nutrient-dense and satisfy your hunger.
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