Snacking & Weight Loss | Health Snack Definition | Vegetables | Fruits | Grains & Legumes | Nuts & Seeds | Dairy & Eggs
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Contents
- Snacking & Weight Loss
- Health Snack Definition
- Vegetable Snacks
- Fruit Snacks
- Grains & Legume Snacks
- Nuts & Seeds Snacks
- Dairy & Eggs Snacks
Does Snacking Make It Harder To Lose Weight?
I know you’ve come to this article to find healthy snacks to lose weight and feel great.
The truth is that “healthy snacks” are usually not healthy!
Why?
Most snacking is mindless and leads to overeating. Even with healthy snacks.
Overeating can lead to obesity, which is strongly linked to preventable diseases like diabetes, heart disease, and certain cancers.1
According to an analysis at Harvard University, the significant increase in calorie consumption in the United States has come from eating between meals. It has not come from larger meals.2
Let that sink in for a second.
The U.S. obesity rate is projected to be 51% in 2030.3 While there are many reasons why this is happening, more snacking is likely a driving force.
That’s why we recommend our clients avoid snacking. We even created a BuiltLean@ 7-Day No-Snacks Challenge.
Reducing or eliminating snacks is one of the simplest ways to reduce calorie intake.
This is backed by research, experience, and common sense.
What Makes A “Healthy” Snack?
A “healthy snack” is mostly unprocessed, nutritious, filling, and ideally plant-based. An eating approach that emphasizes plant-based foods is associated with greater longevity.4
To compile this list, I asked our team of fitness & nutrition experts about their favorite low calorie healthy snacks.
All snacks on this list are under 200 calories, nutritious, and filling.
Branded snack products are not featured because most take something that’s healthy and make it less healthy.
Consider testing several snacks to find a few go-to snacks that are filling & satisfying.
Lastly, if you want to maximize feelings of fullness, drink a glass of water with your snack.
Without further ado, here’s the list.
Healthy Vegetable Snacks
A snack with mostly fibrous vegetables is a sure bet. You maximize nutrient density while minimizing calories.
- Baby Carrots – with 1 cup of carrots is just 40 calories while boasting plentiful vitamin A. It’s also easy to take with you and eat, which makes it an excellent snack
- Kale Chips – Satisfyingly salty and low calorie, kale chips are a much healthier alternative to potato chips.
- Veggies & Hummus – A great savory, crunchy snack that provides protein, healthy fats, and fiber. Use carrot, celery, cucumber, radishes and other raw vegetables and ¼ cup of hummus, which is around 100 calories.
- Seaweed Crisps – Use an air fryer to make seaweed crispy for a satisfying and healthful snack.
- Ants On A Log – Cut celery stalks in half, spread some peanut butter, then sprinkle with raisins. Done. Low calorie, tasty, and filling.
- Cucumber Boats – Cut cucumbers in half long-ways, then use a spoon to scoop out the center. Fill with a ¼ cup of baba ganoush, hummus, or guacamole.
- Green Juice – Blend 1 cup water, 1 medium apple, 2 cups baby spinach, 2 celery ribs, ½ cucumber peeled and chopped, 1 cup ice. Refreshing & nutrient dense.
- Veggie Soup – There are many varieties, but most are under 100 calories for a hefty 2 cups.
- Split Pea Soup – One cup has 8 grams of protein, 5 grams of fiber, and 158 calories.
Healthy Fruit Snacks
Any fruit can be a healthy snack, but the following fruits are tried & true. Fruit does not make you gain fat in case you were wondering.
- Apple – 100 calories, convenient, with phytonutrients that help regulate your blood sugar, this is nutritious and filling.
- Grapes – Refreshing and sweet. With only 3 calories in each, you can have 30 grapes without going overboard.
- Banana – Easy for on the go, rich in potassium, and only 100 calories. Add a tablespoon of nut butter to make it even more filling.
- Strawberries – All berries like strawberries, blueberries, blackberries, and raspberries are high in fiber, vitamins, and minerals, while low in calories. A cup of strawberries only has 50 calories with 3 grams of fiber and 7 grams of sugar.
Healthy Grains & Legume Snacks
Most grain snacks are highly processed and legumes can take a while to cook. By buying minimally processed grains and pre-cooked legumes, these food groups are more accessible as healthy snacks.
- Popcorn – Filling and low calorie, this is a perfect snack for when you’re looking for something to crunch on but want to keep it healthy. 1 cup is around 50 calories.
- Edamame – Enjoyed either cold or steamed, edamame boasts 18 grams of protein per cup and 188 calories.
- Avocado Toast – Avocados are rich in Omega-3 fatty acids and other vitamins and minerals. Add 1/4 of an avocado or ¼ cup guacamole spread on whole grain toast makes for a filling snack.
- Nut Butter Toast – Add a tablespoon of nut butter to multigrain toast for a simple, quick, nutritious, and filling snack around 150 calories.
- Roasted Chickpeas – fiber filled, a ½ a cup of chickpeas is 135 calories and filling. Cook in an air fyer to make them crispy and add some seasoning like salt.
Healthy Nuts & Seeds Snacks
Nuts and seeds can make snacks more filling, but they can also lead to high calorie counts. Small portions on their own, or as part of another food work well.
- Roasted Almonds – rich in Vitamin E, calcium, phosphorous, iron, & magnesium, almonds’ calories also go 20% undigested, so they’re really the perfect handful
- Dark Chocolate – 80%+ dark chocolate with little to no added sugars can be a satisfying snack. Keep the serving to 1 ounce (~30 grams), or skip this snack idea.
- Banana & Nut Butter – Add a tablespoon of nut butter to a banana, which is a filling combination around 190 calories.
- Apple & Nut Butter – Add a tablespoon of nut butter with an apple for a filling snack under 200 calories.
Healthy Dairy & Egg Snacks
Here are a few staple snacks with animal products that are filling and easy to buy and eat.
- Cottage Cheese – contains ample protein, calcium, selenium, vitamin b-12, and fiber. A 5 ounce container of the 1% cheese is just 110 calories.
- Greek Yogurt – provides a healthy balance of carbs, protein, and probiotics, which can benefit your digestive system. 1 cup of full fat yogurt is 150 calories and nonfat is 100 calories.
- Hardboiled Eggs – With 6 grams and 70 calories per serving, eggs are an excellent source of protein with all 9 essential amino acids.
What’s your go-to healthy snack? Do you have a favorite on the list?
Great list! I would also add cottage cheese. You can mix it with fruit or just eat it plain. It has nice high supply of slow digesting proteins, calcium and is very filling. I eat it after my work out.
Wow!Absolutely amazing!I will definetely try some of these!
awesome finally
what about peanut butter/apples?
That’s one of my faves, certainly can be on the list.
This is making me hungry!
Just one question on hummus.. are they all created equal? Alot of the time on the ingredients it says its made with canola oil. Should this not be avoided?
Bryce, make your own hummus. Blend chickpeas, tahini, garlic and lemon juice. If needed, add a little water? No need for any additional oils. Made some today. Took all of 2 minutes and tasted great!!
Thanks for sharing, Mark. That is a great option. If any one knows of any specific brands of hummus they like, do let us know.
I like all these snack options, I understand almont butter being a top choice but how about natural peanut butter as another option, the kind that you have to stir and keep in the frig. IT’s tastier and better on the wallet than almond butter. Also how about dried cranberries as an option to apricots?
Great list.
I like frozen mangos, frozen edamame (the Trader Joe’s one is awesome), almonds, cucumbers, and feta cheese. Sprouted bread is great to keep on hand as well.
I have to admit, I do drizzle honey on my greek yogurt every once in a while.
ok thanks again Marc
What about Peanut Butter?
I love the “leftovers” one, because I just happened to try this couple of days ago! (The food still taste good, and it was not wasted!)
Thanks a lot for these great ideas! I’ll definitely try them!
frozen banana– ad nut butter-
raw milk yogurt(or greek) mixed with aronia berries and unsalted raw chunky almond buuter
What no jerky or biltong?
One of my own favs:
Apple (any kind)
Pear
1/2 – 1 Banana
1/2 Milk
1/4 cup (4 tbsp) of Non-fat (Strawberry) Yogurt
Blend in Ninja/Blender until smooth.
Good calcium, Vitamins, natural sugars, etc. and Delicious!
Even better with raw oats sprinkled on it. (more fiber!)
Non fat (strawberry) yogurt with raw oats.
With banana chucks, even better!
love kimchi…but doesn’t that have lots of sodium?
Overnight oatmeal mostly as breakfast, but would make a good snack…take rolled oats (1/4 cup) , add them to a jar with 1/4c greek or other yogurt , 1/4 c skim milk, and then I add 1/2 to 1 Tablespoon each of roughly cut dried cherries, raw almonds etc… then add some fresh fruit ( I’ve had kiwifruit on hand). I want to try adding chia seeds, and you can substitute what you like for any of the ingredients.
stir it and cover and leave it in the fridge overnight or around five hours and its ready to eat..add a little honey if you need more sweetness.
I’m new to this, but its really good and good for you.
Banana protein pancakes!! Easy to make, high in protein and low in fats, carbs and salt. SO delicious!
1 banana
1 egg
2 scoops protein powder – I use vanilla or chocolate
1 cup frozen raspberries
mash banana, mix in egg and protein powder. gently stir in berries. cook in fry pan using butter. makes about 6 small pancakes.
good for brekkie, afternoon snack or even desert. Serve with extra berries or greek yoghurt if you wish.
fav snacks:
– 2 dates slit open, filled with natural, unsweetened, peanut butter, topped with crushed raw pistachios
– steamed turnip cubes (crazy i know!) sprinkled with salt or lemon juice
– apricots and cherries
– a cuppa skim milk scalded with fresh ginger shavings/ bruised cardamom
– 1 slice wholemeal toast topped with low fat cottage cheese, sprinkled with cinnamon
– 1/2 cup of yogurt with wheatgerm
Marc,
Great site and information. Especially liked this article for most folks. However, I have several allergies, and most of the foods here will kill me, and quickly – nuts, hummus, and the like.
So my diet is stuck within certain types of food.
Any suggestions.
Love your site and expecting to get your plan for Christmas from my lovely wife and daughter, who want me to get into shape at 50.
plain Greek yogurt, with a tiny drizzle of honey, five chopped pistachio nuts, 1/2 chopped apple, and a finely chopped piece of dark chocolate
This is a great list! My job keeps me in the car all day and I love to gnosh on freeze-dried green beans! I know that sounds weird but it satisfies that desire for crunchy and keeps me from going to the drive-thru!
Just had a green tea and an egg white and mushroom omelette for a snack, clocking in at 56 killer calories. Sometimes egg whites are just the ticket.
I also boil a bunch and cut them in half. Pop out the yolks. Keep them on hand in the fridge.You can munch on six halves for 48 calories with a cup of almond milk at 30 calories to tie you over.
I want to mention one more, but I’m nervous. Canned yellow or green beans. DON’T SHOOT! It’s just that sometimes they are so easy for a snack. Open. Drain. Rinse and drain a couple times and plop them on a plate. Sprinkle on spices. One and three quarter filling cups for 50 calories without any work or prep.
With all the mention of almond butter, I bought some yesterday and tried it for the first time in my life. Oh. My. Goodness. Wow…s-o-o-o-o-o-o-o-o good! I officially declare the 50 years and 3 months of my life before tasting almond butter a complete WASTE! Ha! Ha! But really… so good!
What about Kefir fruit smoothies with unsweetened Cocoa? My kids love it and I can make my own Kefir which is a better probiotic than Greek Yogurt
Hey Marc,
I love this post on healthy snacks! I am definitely saving this in my links of recipes.
I’m curious, have you ever tried using meal replacements as a snack?
Hey Alex, super happy to hear you enjoyed the post! If I understand you correctly, you mean meal replacement supplements like ready to drink shakes. If that’s the case, I’m not a huge fan of meal replacements. My philosophy – in line with the BuiltLean philosophy – is to eat whole foods 90% of the time, or a direct derivative of a whole food, like fruit in a shake. I think there are too many great snack / food options to resort to a meal replacement, which will likely have a bunch of chemicals you can’t pronounce as ingredients.