Greek yogurt and mixed fruits
Plain Greek yogurt with berries makes a tasty, nutritious snack. Greek yogurt is a rich source of calcium, potassium, and high protein. The best source of antioxidants is found in berries. Mix berries of different colors to obtain powerful compounds. Combine 3.5 ounces (100g) plain, full-fat Greek Yogurt with 1/2 cup (50g) mixed berries to get about 10g protein and less than 150 calories.
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Peanut butter and apple slices
Combining peanut Butter and apples is a delicious combination. High in fiber and antioxidants, apples are good for your heart health. Peanut butter may also have benefits for your heart health. It has been shown that peanut butter can increase HDL (good), and decrease LDL (bad), cholesterol, and triglycerides.
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Peanut butter has a lot of calories. Peanut butter is not linked to weight gain and should be enjoyed in moderation.
One medium apple with one tablespoon (15g) of natural peanut butter gives you a pleasant balance of sweet and creamy flavors. It is also less than 200 calories.
5. Cottage cheese made with flax seeds, cinnamon and cottage cheese
Flax seeds, cottage cheese, and cinnamon all have amazing health benefits. They are all extremely healthy together. Cottage cheese is rich in protein and filling. Full-fat cottage cheeses are full of conjugated Linoleic Acid (CLA), which is a fatty acids linked to health benefits.
Flax seeds can help with weight loss and blood sugar control. They could also lower breast cancer risk. Cinnamon can lower blood sugar levels and improve gut health .
This easy recipe provides approximately 15 grams of protein and less than 150 calories.
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Cinnamon flax seed pudding
Mix the following ingredients together in a small bowl to make this recipe:
- Cottage cheese – 1/2 cup (80g)
- 1 tablespoon (15g) ground flax seeds
- 1 teaspoon (5g) cinnamon
- A dash
Stevia or any other sweetener, if needed
6. Celery sticks with cream cheese
Celery sticks with cream cheese make a great low-carb snack.
Celery is rich in luteolin, an antioxidant that may reduce inflammation and help prevent cancer.
Five small celery sticks containing 2 ounces (60g) cream cheese have less than 200 calories.
7. Kale chips
Kale has a lot of fiber and antioxidants, like quercetin or kaempferol. It’s incredibly healthy.
These compounds may lower blood pressure and reduce the risk of colon cancer.
One cup (67g) of raw kale contains more than 100% of the daily value for vitamins A, C and K.
This simple recipe for kale chips has approximately 150 calories
Kale chips
Ingredients:
- 1 cup (67g) of bite-sized Kale Leaves
- 1 tablespoon (15ml) olive oil
- 14 teaspoon (1.5g) salt
Directions
Combine all ingredients in a bowl. Bake the kale for 10-15 minutes at 350F (175C). They can easily burn if they are not watched carefully.
8. Almonds and dark chocolate
Almonds and dark chocolate make a satisfying and portable snack.
Flavanols in dark chocolate can lower blood pressure and decrease heart disease risk if the chocolate has at least 70% cocoa solids ( 24Trusted Source).
Almonds contain a high amount of heart-healthy monounsaturated oil and can have positive effects on blood sugar control. They can also help reduce your appetite and weight.
Almonds and dark chocolate are rich in magnesium. Each serving contains approximately 300 calories, depending on the cocoa content.
9. Cucumber slices with hummus
Hummus and cucumber go well together
Cucumbers are rich in cucurbitacinE, an anticancer compound.
Hummus is made with chickpeas and olive oil.
A cup (52g) of sliced cucumbers is dipped into 3.5 ounces (100g) of Hummus. It has approximately 180 calories.
10. A piece of fruit
Healthy snacks don’t have to be difficult. A single piece of fruit is enough to satisfy.
Bananas, oranges, grapes, grapefruit and grapes are all portable, delicious, and easy to eat.
11. Cherry tomatoes with mozzarella
The combination of mozzarella cheese and tomatoes is a match made in Heaven.
Tomatoes contain high levels of vitamin C, potassium and lycopene. This antioxidant may help reduce your risk for heart disease and cancer.
Mozzarella has high levels of protein, calcium, and vitamin B12. It can also lower your risk of heart disease by increasing HDL (good cholesterol) .
A cup of cherry tomatoes (149g) and 2 ounces of mozzarella cheese (60g) have less than 200 calories.
12. Chia pudding
Chia seeds are high in fiber and can be incorporated into any diet, even vegan or ketogenic.
They are also rich in antioxidants, which help to reduce inflammation and improve cardiovascular health.
Although they lack flavor, Chia Seeds can take on a jelly-like texture when soaked in liquid. This snack contains less than 200 calories
Chia seed pudding
Ingredients:
- 1 tablespoon (15g) of chia seeds
- 1/3 cup (80ml) water
- 1 tablespoon (15g) of cocoa powder
- 1 tablespoon (15g) peanut butter
- A pinch
If desired, you can add stevia or another sweetener
Directions
In a small bowl, combine the chia seeds with water. Refrigerate for at least 30 min. Add peanut butter, cocoa powder, and sweetener.
13. Hard-boiled eggs
Eggs are one of the most healthy and weight-loss-friendly food that you can consume.
They are high in protein and vitamins K2 & B12.
Eggs are very filling and can help you lose weight.
Their high cholesterol content earned them a poor reputation over the years. However, recent research suggests that moderate egg consumption doesn’t increase your risk of developing heart disease.
Hard-boiled eggs are a good choice as they contain approximately 140 calories and 13g of protein.
14. Baby carrots with blue cheese dressing
Carrots are a great source of carotenoids including beta carotene. Your body can then convert it into vitamin B.
Carotenoids found in carrots can reduce your risk of developing cancer, heart disease, or cataracts.
Pair carrots with creamy dressings or dips to increase your absorption of carotenoids.
A serving of baby carrots, 3.5 ounces (100 grams), with 2 tablespoons (30g) of blue cheese dressing has approximately 200 calories.
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15. A piece of cheese
Cheese is a filling food that can be eaten as a snack.
Although cheese has a high content of saturated fat its role in heart disease prevention is not clear. Some studies show that saturated fat does not increase your risk of developing heart disease.
Studies also show that even people with high cholesterol levels, up to 2 servings per day of cheese won’t increase LDL (bad), cholesterol levels.
A 2-ounce (60g) portion of cheese contains approximately 14 grams of protein, and 200 calories.
16. Beef jerky and beef sticks
Beef jerky and beef sticks are great snacks that can be taken with you. It’s crucial to choose the right type.
Some jerkies contain sugar and preservatives. Although beef sticks don’t usually contain sugar, many are made with low-quality meats and other questionable ingredients.
You should look for beef sticks and jerky made from grassfed beef with as few ingredients as possible. 47Trusted source Grass-fed beef has more healthy 3 fatty acids that grain-fed beef ( 47).
Beef jerkies and sticks have 7g protein per ounce (28g). undefined
Healthy snacks that can help you lose weight
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17. Protein shake with whey
When you are looking for something substantial to eat between meals, a whey Protein Shake is the perfect snack.
Research shows that whey protein can be used to build muscle and lose fat.
undefined You should look for products that don’t contain added sugar.
This recipe makes a shake with approximately 150-200 calories and 20-25g of protein depending on which protein powder is used.
Protein shake with Whey
Ingredients:
- 8 oz (225ml) unsweetened almond milk
- 1 scoop (30g) of whey protein
- If desired, add a pinch of stevia (or another healthy sweetener).
- 1/2 cup
Crushed ice (140g)
Combine all ingredients in a blender until smooth.
18. Salmon or sardines canned
Canned fish is a healthy snack that doesn’t need refrigeration.
Salmon as well as sardines contain high levels of omega-3 fatty acid, which can lower your risk of developing heart disease.
Fish is also an excellent source of potassium, vitamin B12, and weight-loss-friendly proteins. Many fish species are rich in magnesium.
A serving of salmon (or sardines) of 3.5 ounces (100 grams) contains between 17 and 23 grams of protein, 130 to 180 calories, and has a total of 17-23g protein.
19. Edamame
Edamame can be described as a dish made from unripened soybeans steamed.
This is a great snack choice for vegetarians and anyone who loves their unique taste and texture.
Edamame is high in antioxidant kaempferol. This has been proven to cause weight loss and lower blood glucose in animal studies.
It also contains folate, as well as many minerals like iron, manganese, and magnesium.
A cup of edamame contains around 17g protein and 180 calories. It can be consumed in 155g.
20 Marinated artichoke hearts
Marinated artichoke heart are delicious and high in nutrients.
They are a good source folate, vitamin K1, fiber and vitamins.
Artichokes may help protect your arteries from damage. They also contain prebiotic fibres which nourish your beneficial bacteria.
About 190 calories are found in a 3.5-ounce (100g) serving artichoke heart marinated with olive oil.
21. Pear slices with ricotta cheese
A satisfying snack made with pear slices and ricotta is a combination of ricotta and pears.
The peels of pears contain strong anti-inflammatory polyphenol antioxidants.Ricotta cheese has high levels of calcium and protein. A 12-week study showed that older adults who consumed 7 ounces (210g) of ricotta cheese per day had an improvement in their muscle mass and strength.
A serving of ricotta cheese, 3.5 ounces (100 grams), with 1 small chopped pear contains approximately 12 grams of protein as well as 250 calories.
22. Coconuts unsweetened and dried
Dried coconut tastes great and is easy to transport.
It is high in fat, including medium chain fats, which may increase metabolism and promote weight loss in people with impaired memories.
Avoid sugary packaged products and make sure you get the unsweetened variety. About 185 calories per ounce of unsweetened coconut (28g)
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23. Turkey roll-ups
Turkey rolls-ups can be delicious and nutritious.
Turkey is a high-quality source of protein that makes you satisfied. It also preserves your muscle mass and helps you burn more calories than fat or carbohydrates.
Below is a recipe that contains approximately 20 grams of protein, and 180 calories.
Turkey roll-ups
Ingredients:
- 4 pieces of turkey breast
- 4 tablespoons (20g) cream cheese
- 4
Pickles and cucumber strips
Directions
Place the turkey breast slices on a large platter. Each slice should have 1 teaspoon (5g) cream cheese. Roll up each turkey slice by putting a pickle on it.
24. Olives
The Mediterranean diet includes olives as a staple food.
They are high in monounsaturated fats, which are good for the heart and offer powerful antioxidants such as oleuropein.
Olives’ plant compounds may help reduce inflammation and insulin resistance as well as cancer risk.
25 green olives or black olives can have between 100-175 calories depending on their size.
25. Spicy avocado
Avocados can be described as one of the most satisfying and nutritious foods on the planet.
They can lower your LDL (bad), cholesterol and improve arthritis symptoms.
Avocados are also high in fiber, potassium and magnesium as well as monounsaturated fat.
Half an avocado sliced in half with salt and cayenne pepper to make a tasty, filling snack of around 130 calories
26. Ricotta cheese with cocoa powder
Ricotta cheese can be used in many ways.
You can combine it with fruits and vegetables, or bake it into a casserole or cheesecake. You can also add a little flavor to make it delicious all by itself.
Here’s an easy recipe to make a satisfying snack that has 14 grams of protein, and 200 calories.
Ricotta cheese with cocoa
Ingredients:
- 1/2 cup (125 grams) of full-fat ricotta cheese.
- 1 teaspoon (5 grams), unsweetened chocolate powder.
- A pinch
If desired, you can add stevia or another sweetener.
Directions
Place ricotta cheese in a small bowl. Sprinkle with cocoa powder, stevia and salt.
27. Sun-dried tomatoes
Sun-dried tomatoes have more lycopene.
They are also often packed in olive oils which aids your body to absorb more of the lycopene .
Sun-dried tomatoes in oil, 3.5 ounces (100 grams) provide 170% of the DV of vitamin C and just under 200 calories.
28 Cantaloupe slices wrapped with prosciutto
Cantaloupe is a delicious, nutritious fruit.
It contains powerful antioxidants that reduce inflammation, protect your eyes, and lower your risk of developing eye disease.
cantaloupe has high levels of vitamins A and C. It is also a great source for potassium.
Combine cantaloupe and prosciutto (dry-cured Ham) to create a sweet and salty snack that is under 200 calories
Cut 3.5 ounces (100g) of cantaloupe into small wedges. Each wedge should be wrapped with 1 slice prosciutto.
29. Last night’s leftovers
You can snack on leftovers from a healthy lunch or dinner.
To keep your leftovers fresh, make sure you store them in the fridge.
The bottom line
If you have a craving for something new, opt for whole food over highly processed, fattening options.
You can curb your appetite and increase weight loss by having healthy, nutritious options at your disposal.
All nutrition information regarding the foods in this article comes from the USDA Foods DatabaseTrustedSource.
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