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8 Optimal Snacks for Weight Loss

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Losing weight can be challenging, but choosing the right snacks can help keep you satisfied while still limiting calories.

When creating a weight loss snack list, aim for options that provide a balance of protein, healthy fats, and fiber to promote fullness. Here are 8 optimal snacks for weight loss:

Greek Yogurt

High in protein with around 15-20 grams per 6-ounce serving, Greek yogurt curbs hunger pangs and helps build lean muscle mass. The protein takes longer to digest keeping you fuller longer.

Choose plain, unsweetened varieties and top with antioxidant-rich berries for a nutritious snack under 150 calories.

Hummus and Vegetables

Hummus provides about 5-8 grams of plant-based protein and 6 grams of fiber per serving. Pair it with fiber-filled raw veggies like carrots, cucumbers, bell peppers, broccoli, or cauliflower for a filling, high-protein snack. The fiber-rich veggies provide bulk and the protein in the hummus satisfies.

Cottage Cheese

Cottage cheese is packed with casein protein, the slow-digesting dairy protein that promotes satiety. Top a 1/2 cup serving with pineapple or mashed avocado to add beneficial nutrients without excess calories.

Hard Boiled Eggs

Containing 6 grams of protein each, eggs are one of the most nutritious protein sources. The protein keeps you feeling full and helps sustain energy levels. Boil a few eggs to have on hand for quick protein-packed snacks throughout your week.

Apple and Peanut Butter

Apples provide a good dose of fiber with 4 grams per medium fruit, making them very filling. Pair with 2 tablespoons of peanut butter for heart-healthy fats, vitamin E, and an extra 7 grams of protein.

DIY Trail Mix

Skip the pre-made trail mixes and make your own using unsalted nuts, seeds like pumpkin and sunflower, and just a small handful of dried fruit. The healthy fats, protein, and fiber will keep you satisfied.


Edamame are immature, unripened soybeans that are highly nutritious. A one-cup serving has a whopping 17 grams of protein yet is low in calories. Steam or dry roast them and sprinkle with a little sea salt for a tasty, high-protein snack.

Air Popped Popcorn

Popcorn prepared on the stove or in an air popper is a healthy whole-grain snack that’s low in calories. Pop your kernels instead of using bags of pre-popped popcorn to limit fat, salt, and artificial additives. Season lightly with spices for flavor.

Satisfying hunger with regular small snacks is key to weight loss success. Give these nutritious and slimming snacks a try to manage cravings between meals.CopyRetry