7 Best Snacks for Weight Loss | Healthy Snack Ideas

Snack Smarter, Lose Weight Faster

Hunger strikes between meals more often than we’d like. Reach for the wrong snack and you blow your calorie budget or worse, spike blood sugar and suffer an energy crash. The good news? You can enjoy delicious, convenient snacks that help you shed pounds instead of packing them on.

These seven snacks combine protein, fibre, and healthy fats, the triad that keeps you full, stabilises blood sugar, and boosts metabolism. Whether you’re at home, in the office, or on the go, these options satisfy cravings and support your weight loss journey.

1. Greek Yoghurt with Berries and Nuts

Why It Works

• Protein power: A 150g serving of plain Greek yoghurt provides 15–20g of protein, which increases satiety and calorie burn through the thermic effect of food.

• Antioxidant boost: Berries add sweetness, fibre, and phytonutrients with only 50 to 70 calories per half cup.

• Satisfying crunch: A tablespoon of chopped nuts delivers healthy fats and a pleasant texture without going overboard.

Snack Breakdown

• 150g nonfat Greek yoghurt (100 calories, 18g protein)

• ½ cup mixed berries (40 calories, 4g fibre)

• 1 tablespoon chopped almonds or walnuts (50 calories, 5g fat)

Total: ~190 calories, 18g protein, 9g fat, 4g fibre

Real world tip: Portion berries and nuts into small containers in advance. Grab and assemble in seconds.

2. Apple Slices with Natural Peanut Butter

Why It Works

• Fibre rich fruit: A medium apple provides 4g of fibre and stable energy.

• Healthy fats & protein: Two tablespoons of peanut butter deliver 8g of fat and 7g of protein, slowing digestion and preventing spikes.

Snack Breakdown

• 1 medium apple, sliced (95 calories, 4g fibre)

• 2 tablespoons natural peanut butter (190 calories, 7g protein, 16g fat)

Total: ~285 calories, 7g protein, 16g fat, 4g fibre

Portion control hack: Pre slice apples and dip with a teaspoon of peanut butter per slice if you need fewer calories.

3. Veggie Sticks with Hummus

Why It Works

• Low in calories: Crisp vegetables volumise your snack for minimal calories.

• Plant based protein & fibre: Hummus combines chickpeas and tahini for 3 to 4g of protein and fibre per two tablespoon serving.

• Micronutrient boost: Carrots, bell peppers, and cucumbers deliver vitamins A, C, and potassium.

Snack Breakdown

• 1 cup mixed veggie sticks (carrots, celery, bell peppers) (50 calories)

• 2 to 3 tablespoons hummus (70 to 100 calories, 3g protein, 3g fibre)

Total: ~150 calories, 3g protein, 3g fibre

Make ahead: Prep veggie packs on Sunday; store hummus in small mason jars for easy grab and go.

4. Hard Boiled Eggs with Cherry Tomatoes

Why It Works

• Complete protein: Each egg contains 6g of protein and 5g of healthy fats.

• Low carb & nutrient dense: Cherry tomatoes add vitamin C and fibre for just 25 calories per cup.

• Convenience: Hard boiled eggs are perfect for portable protein.

Snack Breakdown

• 2 hard boiled eggs (140 calories, 12g protein, 10g fat)

• 1 cup cherry tomatoes (25 calories, 2g fibre)

Total: ~165 calories, 12g protein, 10g fat, 2g fibre

Batch tip: Boil a dozen eggs at once; keep in the fridge for 5 days of snacks.

5. Cottage Cheese with Pineapple Chunks

Why It Works

• High protein dairy: ½ cup low fat cottage cheese yields 12 to 14g of protein and minimal carbs.

• Natural sweetness: Pineapple adds tropical flavour and 2g of fibre with digestive enzyme bromelain.

• Calcium & probiotics: Supports bone health and gut balance.

Snack Breakdown

• ½ cup low fat cottage cheese (90 calories, 13g protein)

• ½ cup pineapple chunks (40 calories, 2g fibre)

Total: ~130 calories, 13g protein, 2g fibre

Flavour hack: Swap pineapple for peaches, berries, or sliced kiwi for variety.

6. Roasted Chickpeas

Why It Works

• Plant protein punch: ½ cup roasted chickpeas provides 7 to 8g of protein and 6g of fibre.

• Crunch satisfaction: Mimics the texture of chips without the oil or empty calories.

• Season to taste: Customise with paprika, garlic powder, or curry spices.

Snack Breakdown

• ½ cup chickpeas, rinsed, dried, tossed in 1 teaspoon olive oil and spices, roasted (120 calories, 6g protein, 6g fibre, 4g fat)

Total: ~120 calories, 6g protein, 6g fibre, 4g fat

Prep tip: Make a batch on Sunday; store in an airtight container for up to 5 days.

7. Protein Smoothie with Spinach

Why It Works

• Liquid nutrition: Ideal when you’re on the move or need a quick nutrient boost.

• Customizable macros: Add protein powder, spinach, berries, and healthy fats.

• Micronutrient dense: Spinach delivers iron, magnesium, and vitamins A/C/K.

Recipe (Serves 1)

• 1 scoop whey or plant protein powder (120 calories, 20g protein)

• 1 cup unsweetened almond or oat milk (30 to 60 calories)

• 1 handful spinach (10 calories, 1g fibre)

• ½ cup frozen berries (40 calories, 4g fibre)

• 1 tablespoon chia seeds or flaxseed (60 calories, 4g fibre)

Total: ~260 to 290 calories, 20g protein, 9g fibre, 5g fat

Quick blend: Pre portion smoothie bags in the freezer; dump contents into the blender, add liquid, and blend.

Key Takeaways and Conclusion

Smart snacking is about more than just cutting calories; it’s about choosing foods that deliver maximum nutrition and keep you satisfied between meals. The best weight loss snacks combine:

• Protein to preserve muscle and curb hunger

• Fibre slows digestion and stabilises blood sugar

• Healthy fats for satiety and nutrient absorption

By planning ahead, batch cooking, pre portioning, and stocking your pantry with these wholesome options, you’ll never be tempted by vending machine fare or drive thru runs.

Actionable steps:

1. Prep at least three snack options each weekend.

2. Keep portable containers of veggies, nuts, and roasted chickpeas.

3. Stock protein rich staples: Greek yoghurt, eggs, cottage cheese, hummus.

4. Experiment with flavours, use spices, herbs, and fruits to keep snacks exciting.

With these seven best snacks for weight loss in your arsenal, you’ll conquer cravings, fuel your workouts.