Greek Yogurt: The Ultimate Protein Powerhouse
The MVP of high-protein snacks is … Greek yogurt! Just one 6-ounce container of plain, nonfat Greek yogurt packs 18 grams of high-quality protein. Greek yogurt has double the amount of protein that regular yogurt does. Research has found that high-protein diets help keep you full for long periods. Greek yogurt also contains probiotics, live bacteria that support your gut and have also been linked to weight loss. And it boasts a robust nutrient profile (hello, calcium, magnesium, phosphorus and potassium!). The beauty of Greek yogurt lies in its versatility – you can add berries for fiber or nuts for healthy fats. “which is lower in sugar than most other yogurts in the dairy aisle and a good high-protein snack, with 16 grams per serving in their plain option,” nutrition experts recommend. A study in the Journal of Nutrition found that individuals who included Greek yogurt in their diet lost more fat compared to those who didn’t, making it a healthy snack idea for weight loss.
Nuts and Seeds: Small But Mighty Fat Burners
Packed with protein, fiber, and healthy fats, nuts and seeds are excellent choices for healthy snacks for adults looking to shed pounds. Almonds, for example, have been shown to boost satiety, meaning they help you feel full longer. What’s fascinating about nuts is how they work against expectations. According to a 2021 review published in Obesity Reviews, higher nut intake was associated with fat and weight loss. Research suggests that people who eat nuts regularly tend to have lower body weight and reduced waist circumference. However, since nuts are calorie-dense, it’s essential to watch portion sizes. Plus, people who added nuts to their diet lost more weight compared to those who snacked on pretzels, according to a recent UCLA study. Think of nuts as nature’s appetite suppressant – a small handful can keep you satisfied for hours. Pistachios contain a big serving of protein while also being lower in calories compared to many other nuts. 100 g of pistachios contains · 20.2 g of protein.
Apple Slices with Peanut Butter: The Perfect Balance
Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack This classic combination hits all the right notes for weight loss success. A combination of fiber-rich apples and protein-packed peanut butter makes this a satisfying healthy snack that keeps hunger at bay. The magic happens when you combine the apple’s natural sweetness and fiber with peanut butter’s protein and healthy fats. Eating peanuts benefits triglycerides and other blood fats and promotes healthy weight loss. Bananas are a source of potassium, which is an essential nutrient that aids nerve and muscle function. Eating one banana will not fully meet your daily potassium needs, but it will get you off to an excellent start. This snack provides sustained energy without the crash you’d get from processed alternatives. The combination creates a perfect storm of satisfaction that can prevent overeating later in the day.
Hard-Boiled Eggs: Nature’s Complete Protein
Eggs are among the best low-calorie snacks for weight loss due to their high protein content. They help you feel full for longer and can be prepared in advance for a quick snack. Getting your protein from eggs, which contain an impressive six grams of the macro per egg, is associated with reductions in appetite and weight loss. It’s a stellar vegetarian source of protein. One regular egg sandwich on an English muffin can pack 16 grams of high-quality protein and about 310 calories. Eating eggs for breakfast may help reduce calorie intake later in the day, which can help encourage weight loss. Eggs are also high in healthy fats, vitamins, and minerals such as choline, B12, and selenium. The beauty of eggs is their convenience – you can prep a dozen at once and have protein-packed snacks ready for the entire week. Think of them as your weight loss insurance policy in the fridge.
Cottage Cheese with Fruit: The Underrated Champion
“Cottage cheese is high in protein, which can promote satiety and fullness, as well as weight loss. It also contains B vitamins, calcium, phosphorus, and selenium,” says Lisa Young, PhD, RDN. Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. Try it with tropical fruits such as pineapple, papaya, or watermelon. “A particular protein in cottage cheese, known as casein, is slowly absorbed in the body, which promotes metabolism and muscle synthesis.” · If you’re looking for the best way to eat cottage cheese as a high-protein snack, Goodson suggests having 1/2 cup of cottage cheese, 1 teaspoon of chia seeds, and 1/2 cup of strawberries. “This snack packs 14-16 grams of protein, based on your cottage cheese brand choice, in addition to approximately 5 grams of fiber, so this one will keep you full between meals,” says Goodson. This combination gives you both immediate satisfaction and long-lasting fullness. Certain research also supports incorporating dairy into weight loss plans, with one report from Advances in Nutrition saying that dairy can help reduce body fat mass.
Hummus with Vegetables: Mediterranean Magic
Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus. Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats Rich in protein and fiber, hummus is an excellent dip for raw vegetables like carrots, cucumbers, and bell peppers. Vegetables are high in water and fiber, making them ideal snacks for weight loss that keep you full without adding excess calories. Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories The combination is like having a mini Mediterranean meal that satisfies both your hunger and your taste buds. Hummus is made from chickpeas, which are a plant-based source of protein. Protein is important for growth and development. Two tablespoons of hummus has 2.4 grams of protein, which is 4.8% of the Daily Value (DV). This snack proves that eating for weight loss doesn’t mean sacrificing flavor or satisfaction.
Dark Chocolate with Almonds: Guilt-Free Indulgence
Dark chocolate and almonds are a fantastic pair. Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats. Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts. This combination might seem too good to be true for weight loss, but it’s actually scientifically backed. But you’ll satisfy your craving more if you go for the real deal, an ounce of 70% (or higher) dark chocolate. The key is choosing high-quality dark chocolate with at least 70% cacao content and pairing it with protein-rich almonds. Some evidence suggests that walnuts also help promote weight loss in people who are overweight. Walnuts may benefit your blood pressure and LDL cholesterol. Grapes are juicy and naturally sweet, and walnuts are hardy and filling. Snack on 1 cup of grapes and a handful of walnuts for a powerful mix of fiber, healthy fats, protein, and natural sugar. This snack satisfies your sweet tooth while providing nutrients that support your weight loss goals. It’s proof that you don’t have to eliminate all treats when trying to lose weight.
Edamame: The Plant-Powered Protein
Frozen edamame is a smart ingredient to stock in your kitchen. Edamame is loaded with protein and fiber, providing 18.5 grams and 8 grams per cooked cup. Like protein, fiber helps keep you full in between meals, which is why high-fiber diets have been shown to be effective in promoting weight loss. Edamame is a rich source of magnesium and folate. What makes edamame particularly special is that it’s a complete protein, meaning it contains all nine essential amino acids your body needs. Edamame hummus is a source of soybeans. Soybeans have fiber and protein that keep you full for long periods. Try pairing edamame hummus with buckwheat crackers if you are craving chips and dip but want a healthier fare. You can buy it frozen and simply steam it for a few minutes, making it one of the most convenient protein-rich snacks available. The act of popping the beans out of their pods also slows down your eating, which can help with portion control and satisfaction.
Turkey Roll-ups: Lean and Clean
Turkey sticks are low in calories, yet high in protein. Each stick provides 4.99 grams of protein and just 49.9 calories, making it a smart option for those looking to reduce their calorie intake to support weight loss. Turkey sticks are a filling, portable snack. For a high-protein, low-calorie snack, try turkey and avocado roll-ups. The combination of lean protein and healthy fats will keep you full between meals. You can create these by rolling slices of turkey breast around avocado, cucumber, or even a thin spread of hummus. Pair it with low-calorie, high-fiber foods like fruits or vegetables to create a balanced snack to enjoy on the go. Turkey is one of the leanest proteins available, making it perfect for weight loss. Beef jerky can be a healthy snack for meat lovers or people looking to add some more high-quality protein to their day. When it comes to weight loss snacks that are easy, it doesn’t get much easier than a cheese stick. Horizon Organic’s String Cheese uses part-skim mozzarella and serves up 7 grams of protein for only 80 calories and 3 grams of saturated fat. The beauty of turkey roll-ups is their versatility – you can change the fillings based on what you have available while maintaining the high-protein, low-calorie foundation.
Rice Cakes: The Surprising Saboteur
Rice cakes are an old-school diet staple. But the simple carbohydrates rank notoriously high on the glycemic index (GI) — a measure of how quickly blood rises in response to food on a scale of one to 100 (rice cakes come in at 82). High GI foods provide a rush of energy, but can leave you hungry within a few hours. Researchers at the New Balance Foundation Obesity Prevention Center found high-GI snacks caused excessive hunger and increased activity in craving and reward area of the brain—the perfect storm for overeating and weight gain. You think you can eat a lot of them since they’re lower in calories. But rice cakes are often artificially flavored and are really just a carb with little to no nutrition. It’s recommended that you eat a small serving of ½ cup of brown rice instead. It’s much more nutritious and satisfying — and has way less calories in the end. These little misleaders are a nutrient “zero” and do nothing but put your insulin and blood sugar on a roller coaster. Think of rice cakes as diet food that actually works against your goals – they trigger cravings rather than satisfy them.
Trail Mix: The Portion Control Nightmare
The standard serving size of trail mix is a quarter cup, a measly amount that most of never come close to sticking to—especially when eating straight out of the bag (just two handfuls put you at 350 calories!). A fruit-and-nut bar, like KIND Dark Chocolate Nuts & Sea Salt or a LaraBar is great way to meet your craving for something nutty and slightly sweet, but in a single-serve package that you can’t overdo. While trail mix contains healthy ingredients individually, the combination becomes a calorie bomb that’s almost impossible to portion control. You can make trail mix with a few ingredients at home or purchase it pre-made for a convenient snack option. Trail mix made with 2 small box of raisins, 1 ounce of pumpkin seeds, and 1 ounce of almonds makes two servings that provide almost 8 grams of protein and just 231 calories. In addition to protein, common ingredients used in trail mix, like nuts, seeds, and dried fruit, are high in fiber. The problem isn’t the individual components – it’s the hyperpalatable combination that makes it nearly impossible to stop eating. Most people consume three to four times the intended serving size without realizing it, turning a healthy snack into a calorie disaster.
Flavored Yogurt: Sugar in Disguise
Some fruit-on-the-bottom varieties of yogurt contain 26 grams of sugar in a six-ounce container (that’s the equivalent of three Oreo cookies). And while 12 grams of that comes from the milk itself, the rest is from the sugar-packed fruit flavoring. A recent study review published in the BMJ found that cutting back on sugar is associated with about a two-pound weight loss, while eating more results in a similar amount of weight gain. Many people consider yogurt to be a healthful food for weight loss. Greek yogurt, in particular, contains protein, and the bacterial cultures in yogurt may aid digestion. However, with so many different types of yogurt available, it is important to read the nutrition labels. It is best to avoid sugar- or honey-sweetened yogurts. Fat-free yogurts are especially likely to contain added sugars. “Many yogurts can be high in sugar, which is not ideal when it comes to good snacks for weight loss,” says Michalczyk. “which is lower in sugar than most other yogurts in the dairy aisle and a good high-protein snack, with 16 grams per serving in their plain option,” The flavored versions might taste like a treat, but they’re essentially dessert masquerading as health food, working against your weight loss efforts by spiking blood sugar and triggering cravings.
