Healthy Snacks for Weight Loss

Published: October 10, 2024

Updated: October 10, 2024

2 mins

If you’re a snacker, it’s easy to reach for something like a bag of chips or a candy bar. Choosing the right snack options doesn’t just curb your hunger between meals, it also provides essential nutrients and helps you maintain a balanced diet.

That said, not all snacks will work in your favor if you’re looking to shed some pounds. Some can sabotage your progress while others will help you stay on course. In this article, we’ll explore a variety of healthy snack ideas for weight loss, from low-calorie options to high-protein snacks that’ll help support your fitness goals.

High-Protein Snacks for Weight Loss

Protein helps keep you full longer, supports muscle growth, and stabilizes blood sugar levels. These snacks are great for boosting your protein intake without adding excess calories.

• Greek yogurt with berries: A protein-packed option with probiotics, combined with fiber-rich berries.

• Hard-boiled eggs: Convenient and portable, eggs are a low-calorie, high-protein snack.

• Cottage cheese with pineapple: A creamy, protein-rich snack that balances sweetness and satiety.

• Edamame: Full of protein and fiber, edamame is perfect for curbing hunger.

• Tuna salad lettuce wraps: Packed with lean protein, these wraps are satisfying yet light.

• Jerky (lean turkey or beef): An on-the-go high-protein snack, just be mindful of sodium content.

• Protein bars (low-sugar): Ideal for quick protein without unnecessary sugars.

• Protein smoothie: A quick and balanced snack, blending protein powder with almond milk, spinach, and fruit for a filling, nutritious boost that supports weight loss and muscle recovery.

Low-Calorie Snacks for Weight Loss

If you’re looking to reduce your calorie intake while still feeling full, these low-calorie snacks offer fiber and nutrients without the extra calories.

• Cucumber slices with salt and pepper: Low-calorie and hydrating, perfect for a light snack.

• Celery sticks with light cream cheese: A crunchy, filling snack with minimal calories.

• Berries (strawberries, blueberries, raspberries): Naturally sweet and high in antioxidants.

• Veggie chips with salsa: Homemade veggie chips paired with salsa provide crunch without excessive calories.

• Carrot sticks with guacamole: Carrots are low-calorie, while guacamole offers healthy fats to keep you satisfied.

• Chia seed pudding: This low-calorie snack is filling due to the fiber and healthy fats in chia seeds.

Fiber-Rich Snacks for Weight Loss

Fiber is key to maintaining fullness and supporting digestion, making it an important part of any weight loss diet. These snacks are rich in fiber to help keep you full longer.

• Apple with almond butter: A sweet and satisfying snack, packed with fiber and healthy fats.

• Oatmeal with chia seeds and cinnamon: A fiber-packed snack that helps maintain energy levels throughout the day.

• Hummus with veggies: Full of fiber from both the chickpeas and fresh veggies, this snack is nutritious and filling.

• Popcorn (air-popped): A whole grain snack that’s low in calories but rich in fiber.

• Avocado on whole wheat toast: The fiber from the whole wheat and healthy fats in avocado make this snack both filling and heart-healthy.

Healthy Fat Snacks for Weight Loss

Healthy fats can help regulate hormones and keep you feeling full. These snacks balance fats with other nutrients to keep your diet balanced.

• Mixed nuts (small handful): High in healthy fats and protein, but be sure to stick to portion control to avoid excess calories.

• Olives: Rich in heart-healthy fats and low in calories, olives are a savory snack option.

• Avocado slices with sea salt: A simple, satisfying snack full of monounsaturated fats.

• Dark chocolate and almonds: A small portion of dark chocolate (70% or higher) with almonds provides healthy fats and antioxidants in moderation.

Quick & Portable Snacks for Weight Loss

Sometimes you need a healthy snack you can take on the go. These options are easy to prepare in advance or grab when you’re in a rush.

• Low-fat cheese sticks: Portable and rich in calcium and protein.

• Fruit and nut mix: A small handful of dried fruit and nuts offers a balance of fiber and healthy fats.

• Rice cakes with peanut butter: A crunchy, portable snack with healthy fats and protein.

• Veggie wraps: Wrap some fresh veggies and lean protein in a whole-grain tortilla for a balanced, grab-and-go snack.

How Rex MD Can Help

Choosing the right snacks for weight loss doesn’t mean depriving yourself of flavor or satisfaction. With so many choices, it’s easy to find something that fits your preferences and keeps you on track toward your goals.

If you’re looking for a comprehensive way to shed some extra pounds, the Rex MD Weight Management Program may be able to help you achieve your weight loss goals. 

Rex MD provides access to quality care from licensed clinicians alongside groundbreaking GLP-1 medications for qualifying patients. All patients also get clinical oversight, metabolic testing and ongoing support from licensed healthcare providers to help you lose weight and feel healthier overall.

There’s no commitment to get started! See if you qualify to lose weight with Rex MD today.