Snacking is the consumption of foods other than your major meals throughout the day. Snacks are often lower food quantities used between meals.
While studies on whether snacking helps with weight loss are conflicting, some data shows that increasing your meal frequency via snacking may assist control appetite and improving blood sugar management. (1, 2)
Furthermore, snacking may help you improve your consumption of nutrient-rich foods like fruits and vegetables, which most people do not consume enough of.
Snack on protein, fiber, and healthy fats to keep you satisfied throughout the day and help you make good choices at your next meal. (3, 4)
Snacks may help you lose weight by regulating hunger and keeping your content between meals if you prepare ahead of time and concentrate on nutrient-rich foods. (5)
While no one snack can cause weight loss, these snacks may aid in weight loss when combined with a balanced eating routine.
Here are 35 weight-loss-friendly foods to include in your diet.
1. Mixed nuts
Nuts are a great nutritional snack since they include a good combination of healthy fats, protein, and fiber.
Aside from being delicious, they have been linked to several health advantages and are highly filling. Despite their greater calorie and fat content, studies show that eating nuts in moderation might help you lose weight. (6, 7, 8)
You may select from a variety of nuts, including walnuts, almonds, Brazil nuts, hazelnuts, pine nuts, macadamia nuts, cashews, and pistachios.
They’re ideal for on-the-go eating since they don’t need to be refrigerated. Keep your portion size in mind, and aim for 1 ounce or 1/4 cup.
2. Red bell pepper with guacamole
The combination of red bell peppers and guac provides a wealth of nutrients that will keep you satisfied for hours.
Although all bell peppers are healthy, red bell peppers are especially strong in antioxidants. Guacamole, on the other hand, is high in healthy fats, fiber, vitamins A, B, and C, as well as minerals like phosphorus and potassium. (9, 10)
By combining 1 big red bell pepper with 3 ounces (85 grams) of guacamole, you get the best of both worlds while keeping the calorie count under 200. (11)
3. Greek yogurt with berries
A wonderful and nutrient-dense snack is plain Greek yogurt and berries.
Greek yogurt is abundant in protein, and berries are one of the finest antioxidant sources available. (12, 13)
To receive a variety of nutrients — as well as a blend of sweet and sour tastes — add a selection of various colored berries to your yogurt.
4. Apple slices dipped in peanut butter
Apples and peanut butter are a health and culinary combo made in heaven.
On the one hand, apples are high-fiber fruit. Peanuts, on the other hand, contain healthy fats, plant-based protein, and fiber – pretty much all of the satisfying ingredients you want in a snack. (14, 15)
You’ll get a crunchy and creamy snack by mixing apples with peanut butter. For an extra taste boost, try sprinkling cinnamon on top.
It’s worth noting that many store-bought peanut butter products include extra sugars and oils. Examine the ingredient list and choose one that has simply peanuts and salt.
5. Fruit with cottage cheese
Cottage cheese is abundant in protein, with 24 grams in just one cup. (16)
Combining cottage cheese with fruit combines the protein and fat content of the cheese with the fiber of the fruit, resulting in a sweet, creamy, and full snack.
When used with tropical fruits such as pineapple, papaya, or watermelon, the combo is delicious.
6. Cream cheese-topped celery sticks
Celery sticks with cream cheese are a traditional low carb snack that may help you feel satisfied.
This pair will provide you with a fiber-rich snack that mixes the crisp texture of celery with the smoothness of the cheese. For another crunchy and creamy combination, try celery sticks with peanut butter or almond butter.
A snack of 5 tiny celery sticks with 1 ounce (30 grams) of cream cheese has around 100 calories. (17, 18)
7. kale chips
Kale is very healthful since it is high in fiber and antioxidants such as beta carotene, lutein, and zeaxanthin. (19)
It’s also high in minerals like calcium and phosphorus. It has less oxalic acid, an anti-nutrient that interferes with calcium absorption, than many other leafy greens. (20)
When you combine kale with olive oil, you get not only more tasty and crispy chips but also a more balanced and full snack.
8. Almonds with dark chocolate
Dark chocolate and almonds make an excellent pairing. The combination of the rich chocolate taste and the crunchy almonds is a potent flavor and health duet.
Dark chocolate is high in antioxidants, while almonds are high in healthful fats. (21)
The two form an excellent combination for a heart-healthy, filling, and convenient snack. A couple of tablespoons of dark chocolate chips or a slab of dark chocolate with a handful of almonds are also good options.
9. Cucumber slices dipped in hummus
Cucumber’s fresh taste and crisp texture complement the rich creaminess of hummus perfectly.
Chickpeas, tahini, olive oil, and garlic are common ingredients in hummus. As a result, it contains a combination of plant-based protein, fiber, and heart-healthy fats. (22)
1 cup (104 grams) sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus can keep you satisfied for less than 100 calories.
For a heartier snack, try them with whole-grain crackers or pretzel sticks.
10. fruit slice
Healthy snacks don’t have to be difficult to prepare. A single slice of fruit may be quite filling.
Bananas, apples, pears, grapes, grapefruit, and oranges are examples of portable, easy-to-eat fruits.
Fruit is high in fiber and nutrients and makes an excellent little snack. Pair your fruit with almonds or yogurt to make it more filling.
11. cherry tomatoes stuffed with mozzarella
Tomatoes with mozzarella cheese are a tasty and healthful way to include extra vegetables in your diet.
Combine tomatoes, mozzarella, balsamic vinegar, and olive oil for a snack high in protein, fiber, and healthy fats.
This delectable and refreshing snack may also serve as a side salad for your next dinner.
12. Chia pudding
Chia seeds are nutrient-dense little powerhouses high in fiber, omega-3 fatty acids, and plant-based protein. (23)
Chia seeds have a jelly-like consistency when soaked in liquid, making them an excellent component for puddings despite their lack of taste.
13. Hard-boiled eggs
Eggs are one of the most nutritious and weight-loss-friendly foods available. Because of their high protein content, they are quite filling. (24)
Although their high cholesterol levels have given them a poor rap for years, new research suggests that moderate egg consumption — defined as 3–4 eggs per week — may reduce arterial stiffness, a risk factor for heart disease. (25)
Furthermore, hard-boiled eggs are a quick and easy method to have a high protein snack on the road. Keep the yolk to acquire essential nutrients like vitamin D and choline. (26)
14. Blue cheese-dressed baby carrots
When you’re craving something savory, baby carrots with blue cheese dressing are the ideal snack.
Furthermore, pairing carrots with a creamy salad dressing or dip is an excellent choice since, in addition to keeping you satiated for longer, fat boosts your absorption of carrot’s fat-soluble vitamins, such as carotenoids.
While blue cheese dressing is not nutrient-dense on its own, it may help you eat more carrots (or other veggies).
A 3.5-ounce (100-gram) portion of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing makes a light snack with around 180 calories.
15. Cheddar cheese with crackers or fruit
Cheese is a wonderful, high protein item that may be eaten as a snack on its own. Pairing it with whole grain crackers or a piece of fruit, on the other hand, adds fiber to your snack.
Choose your favorite cheese, or try mozzarella, ricotta, or feta. Cheese contains protein and calcium, although the quantities vary significantly depending on the variety you pick.
Spread some cheese on your favorite whole grain crackers, or pair string cheese with a piece of fruit for a quick on-the-go snack.
16. Beef jerky or beef sticks
Beef jerky or beef sticks are high protein, convenient snacks. However, depending on the brand and flavor, some have more added sugar and salt.
Look for jerky that has as few additives as possible. Although all jerky may be high in sodium, flavored jerky tends to be higher in sodium, so read the nutrition information panel to select a salt-free choice.
Look for jerky with less than 300 mg of sodium per serving, which amounts to 13% of the mineral’s Daily Value (DV).
The majority of beef jerkies and sticks include roughly 7 grams of protein per ounce (28 grams).
18. Canned fish on whole wheat toast
Canned fish, such as canned salmon, sardines, and tuna, may not be the first thing that springs to mind when thinking about snacks, but it’s a great alternative that doesn’t need refrigeration.
Furthermore, salmon and sardines are abundant in omega-3 fatty acids, which lower your risk of heart disease, inflammation, and other health issues. (27)
Topping a slice of whole wheat bread with canned salmon results in an extremely healthy snack that will keep you satisfied until your next meal. Try a couple of whole grain crackers with tuna or salmon for something smaller.
19. Edamame
Edamame is a meal of steamed unripened soybeans that is a fantastic snack for vegans and vegetarians.
It’s a high-fiber meal that’s also a full plant-based protein source. (28)
One cup (155 grams) of edamame has around 18 grams of protein and 13 grams of carbohydrates, 8 of which are fiber.
20. Oatmeal
Oatmeal is an adaptable food that may be hot or cold, at home or on the road. Simply prepare a little smaller quantity of oats than you would for a meal.
Oats are a high-fiber, high-protein whole grain that has a greater protein content than other cereals. (29)
Furthermore, you may fulfill your sweet craving with fruit, cinnamon, cocoa powder, and chocolate chips, or opt for a savory version with eggs, avocado, and vegetables like mushrooms or tomatoes.
21. Ricotta-stuffed pear slices
Pear slices and ricotta cheese combine to provide a pleasant snack with a sweet flavor and creamy texture, as well as fiber and protein.
22. Trail mix prepared from scratch
Combine dried fruit and nuts to make a trail mix for fiber, protein, and healthy fats. Choose fruits with no added sugar and experiment with tastes. Dried mango goes well with cashews, dried apples go well with almonds, and dried cherries go well with peanuts.
While homemade trail mix is ideal for on-the-go eating, keep in mind that dried fruit and nuts are high in calories.
23. Roll-ups of turkey
Turkey roll-ups are both tasty and healthful.
Turkey includes high-quality protein, which helps you feel full and has been linked to weight-loss benefits.
For extra crunch and nutrition, wrap up a piece of turkey with a slice of cheese and some veggies.
24. Feta-stuffed olives
Olives are a nutrient-dense mainstay of the Mediterranean diet.
They’re strong in monounsaturated fats, which are good for your heart, and they’re loaded with antioxidants.
Combine olives and feta cheese for a protein- and fat-rich Greek-inspired snack. You could eat them on their own or with whole wheat bread to round out your snack with some complex carbohydrates.
25. Avocado with a spicy kick
Avocados, with their high fat and fiber content, are among the most healthy and fulfilling meals.
For a delicious, substantial snack under 120 calories, season half a medium avocado with salt and a touch of cayenne pepper.
26. Popcorn
But imagine air-popped popcorn, not the type you get at the movies, slathered in butter and salt.
In a hearty 3-cup serving, popcorn provides satisfying fiber and less than 100 calories. (30)
Season with olive oil, Parmesan cheese, or nutritional yeast to taste.
27. Roasted chickpeas
Roasting chickpeas transforms them into a crispy and delectable snack.
Chickpeas are high in fiber and protein from plants.
You may cook your own or buy roasted chickpeas in the snack department of your supermarket.
28. Prosciutto-wrapped cantaloupe slices
Cantaloupe is a fiber-rich, tasty fruit that also contains vitamins A and C. (31)
The combination of melon with prosciutto (dry-cured ham) results in a balanced, sweet-and-salty snack.
For a snack under 180 calories, wrap 4 medium cantaloupe wedges (276 grams) with a thin slice of prosciutto apiece.
29. Leftovers from the night before
Snacking on leftovers after a healthy lunch or supper is a fantastic way to make the most of them.
You may have a full and healthy snack in seconds by consuming a smaller amount of a prior meal.
Simply store your leftovers in the refrigerator to prevent them from rotting rapidly.
30. Beans
Beans are a terrific source of plant-based protein and fiber, which may help you resist cravings, according to Kimberlain.
31. Spinach Smoothie
Spinach, like kale, is a leafy green that is strong in vitamins such as C, K, and folate. Ehsani advises blending it into a smoothie or soup.
32. No-Bake Superfood Energy Bars
These energy bars won’t provide you superpowers, but they do include a slew of superfoods, including pistachios, chia seeds, Medjool dates, and goji berries. You won’t be able to jump big buildings in a single bound, but you’ll be OK with that late afternoon conference call.
33. Vegetarian Black Bean Taco Cups
Try these small black bean taco cups for a little larger snack that’s high in protein. They’re technically an appetizer, but that just means you’ll have plenty of portions to freeze and grab anytime you need a hearty nibble.
34. “Banana Split”
Robin Plotkin, RD, proposes half a banana and tops it with yogurt and almonds for a healthier version of the traditional treat. It’s a tasty combination of carbohydrates, protein, and healthy fat, and it’s also a lot of fun to eat.
Create it: Vertically cut a small banana in half. 1/4 cup nonfat Greek yogurt and 2 tablespoons of chopped walnuts go on top of the open banana face.
35. Egg On Toast
This nutritious snack is ideal for breakfast lovers—as it’s filling as a meal, but the slightly lower serving size won’t make you feel bloated. Plotkin suggests using hard-boiled eggs, which you can cook ahead of time or purchase. If you have a stove, you can also make scrambled or fried eggs.
Result in the bottom line
High protein snacks are vital to have on hand for when hunger strikes in between meals since they keep you full and happy.
While many snacks are harmful, there are many nutritious and portable choices that you may enjoy even when you’re short on time.
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