Healthy Snack Ideas for Weight Loss

Snacks built on protein, fibre and healthy fat, to get you from one meal to the next.

A real, editable checklist below — tick, tap a line to rewrite, drag to reorder.

  • Healthy Snack Ideas for Weight Loss
  • Hard-boiled egg
  • Unsweetened Greek yogurt with berries
  • Apple slices with peanut butter
  • Cottage cheese with cucumber
  • Hummus with carrot sticks
  • Guacamole with red pepper strips
  • Half an avocado with lemon
  • Small handful of nuts and a pear
  • Raw or dry-roasted nuts
  • Roasted chickpeas
  • Cheese with cherry tomatoes
  • Feta and olives
  • Air-popped popcorn, about 3 cups
  • A cup of strawberries
  • Overnight oats in a jar
  • Smoothie bowl with frozen banana
  • Banana with nut butter
  • Dried fruit, no added sugar
  • Lean meat sticks
  • One small square of dark chocolate
Get Clear →

Tick the circles, tap any line to change it, drag the dots to reorder.

or save it on the webSave it on the web
Download on the App Store Get it on Google Play

If you're trying to lose weight and still get hungry at 3 pm, this list is for you, including the parent grabbing something between jobs. The sources agree on what a good snack looks like: whole foods with protein, fibre and a healthy fat, not whatever the vending machine has. A hard-boiled egg gives about 6g of protein, and a cup of strawberries is around 50 calories. Everything here you can pick up or put together quickly. You won't find meal plans or calorie targets.

Why these items are on the list

  1. Hard-boiled egg. It travels easily, and at about 6g of protein each it holds you until the next meal.
  2. Unsweetened Greek yogurt with berries. Skip the sweetened tubs: plain non-fat can run 15-20g of protein per cup.
  3. Apple slices with peanut butter. Pair the two: the apple gives fibre, the peanut butter gives protein and fat, so it's balanced.
  4. Cottage cheese with cucumber. Fruit works in place of the cucumber if you'd rather. It's low in calories but high in protein.
  5. Hummus with carrot sticks. Hummus goes with whole-grain crackers too, not just raw veg.
  6. Guacamole with red pepper strips. Nothing to cook: the avocado gives healthy fat and the pepper gives crunch.
  7. Half an avocado with lemon. Add lemon juice and a pinch of salt. You get healthy fat, fibre and magnesium.
  8. Small handful of nuts and a pear. Nuts bring the fat and protein, the fruit brings the carbs.
  9. Raw or dry-roasted nuts. Avoid nuts roasted in oil. Almonds, cashews and pistachios are the lower-calorie picks.
  10. Roasted chickpeas. Season them however you like. They're crunchy, and high in fibre and protein.
  11. Cheese with cherry tomatoes. It's a simple savoury pairing for days when you don't want anything sweet.
  12. Feta and olives. No prep at all. It's another savoury option from a health coach's list.
  13. Air-popped popcorn, about 3 cups. About 3 cups comes in under 100 calories, and it's high in fibre and filling.
  14. A cup of strawberries. About 50 calories, and the water and fibre make it more filling than chips.
  15. Overnight oats in a jar. Make it the night before; it travels well between activities. Chia adds omega-3s.
  16. Smoothie bowl with frozen banana. Berries and coconut milk on a banana base. Change the seed topping each day.
  17. Banana with nut butter. Eat it 30-60 minutes before you move; it's good before a workout.
  18. Dried fruit, no added sugar. Check the label. It lasts much longer than fresh in a desk drawer.
  19. Lean meat sticks. Look for minimally processed ones without added sugar.
  20. One small square of dark chocolate. Go for 70% or higher. It's enough to take the edge off a sweet craving.

Tick the ones you'd actually eat, and whatever's left unticked is your shopping list. It's easier on your phone in the supermarket than trying to remember it at the fridge.

When to use it

Before the weekly shop, or whenever the desk drawer or fridge needs restocking.

Sources

More lists

All lists →