20 Healthy Snacks for Weight Loss

8 min read Last updated: January 2024

Table of Contents

Smart Snacking for Weight Loss

Smart snacking can help you maintain steady energy levels, control hunger, and support your weight loss goals. The key is choosing nutrient-dense foods in appropriate portions.

Benefits of Healthy Snacking

  • Controls hunger between meals
  • Maintains stable blood sugar
  • Provides sustained energy
  • Prevents overeating at meals

High-Protein Snacks

Greek Yogurt Parfait

150 calories

  • 1 cup Greek yogurt
  • ½ cup berries
  • 1 tbsp honey

Hard-Boiled Eggs

140 calories

  • 2 large eggs
  • Pinch of salt
  • Black pepper

Turkey Roll-Ups

100 calories

  • 3 slices turkey
  • 1 oz cheese
  • Lettuce leaves

Cottage Cheese

120 calories

  • ½ cup cottage cheese
  • Sliced cucumber
  • Cherry tomatoes

Fruit & Veggie Snacks

Apple & Peanut Butter

200 calories

  • 1 medium apple
  • 1 tbsp peanut butter

Veggie Sticks & Hummus

150 calories

  • 2 tbsp hummus
  • Carrot sticks
  • Celery sticks
  • Bell peppers

Berry Smoothie

180 calories

  • 1 cup mixed berries
  • 1 cup almond milk
  • ½ scoop protein powder

Kale Chips

100 calories

  • 1 cup kale
  • 1 tsp olive oil
  • Sea salt

Healthy Fat Snacks

Trail Mix

160 calories

  • ¼ cup mixed nuts
  • 2 tbsp dried fruit
  • 1 tbsp dark chocolate chips

Avocado Toast

200 calories

  • ¼ avocado
  • 1 slice whole grain bread
  • Red pepper flakes

Chia Pudding

150 calories

  • 2 tbsp chia seeds
  • ½ cup almond milk
  • 1 tsp honey

Portion Control Guide

Food Type Portion Size Visual Reference
Nuts 1 oz (28g) Golf ball size
Nut Butter 1 tbsp (15g) Thumb size
Fresh Fruit 1 cup (150g) Tennis ball size
Hummus 2 tbsp (30g) Ping pong ball size

Snack Timing Tips

Between Meals

Space snacks 2-3 hours between meals

Pre-Workout

Light snack 30-60 minutes before exercise

Evening Snacks

Light protein snack if needed

Meal Planning

Include snacks in daily calorie count

Snack Prep Ideas

Weekly Prep

  • Cut vegetables into sticks
  • Portion nuts into small containers
  • Make homemade trail mix
  • Prepare hard-boiled eggs

Storage Tips

  • Use airtight containers
  • Keep cut veggies in water
  • Store nuts in cool place
  • Label with dates

Plan Your Daily Calories

Calculate your daily calorie needs and learn how to incorporate healthy snacks into your meal plan.

Calculate Your Calories Now

Recommended Products for Healthy Snacking

Healthy Snack Essentials

Looking for nutritious snacks to support your weight loss journey? Check out these carefully selected options:

Superfood Supplements

Boost your nutrition with these high-quality supplements:

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