In fact, some research shows that regular snacking can promote faster, healthier weight loss . Pro-snacking experts suggest eating every 3-4 hours to keep hunger at bay and minimize overeating (or unhealthy eating) at mealtime.
Here are eight easy, healthy snacks that will keep both your mouth and your waistline happy.
Homemade Snacks Under 150 Calories
If you’ve jumped on the meal prep train, or at least decided to pack snacks ahead of time, grab one of these protein- and fiber-packed options!
1. Apple & Peanut Butter
Combine a high-fiber, water-rich apple with one tablespoon of protein-packed peanut butter to satisfy anytime hunger. This popular snack rings in at a tidy 150 calories
For reference, a one tablespoon of peanut butter is about the size of a poker’s chip. Make sure you choose a natural peanut butter that only contains peanuts and salt. Avoid spreads with added sugar, as well as those labeled “light” or “low-fat”.
2. Turkey Lettuce Wrap
Wrap two ounces of thin turkey and a thin slice of provolone cheese in a large romaine lettuce leaf for a quick, filling snack. This 130-calorie wrap is delicious, nutritious and may even help keep anxiety at bay due to turkey’s high tryptophan content.
Try to use low-sodium turkey slices in order to keep your salt intake in-check. If you’d like an extra punch of flavor, add some mustard, horseradish or pepper to spice up your wrap for no extra calories.
3. Chocolate Dipped Strawberries
Craving a special sweet treat? Dip one cup of strawberries dipped in 1 oz of melted dark chocolate. The dark chocolate provides lots of antioxidants While this snack feels super special, it only sets you back about 135 calories. Just make sure your dark chocolate is at least 70% cacao.
4. Avocado on Whole Wheat Toast
Top a slice of 100% whole wheat toast with a quarter of an avocado for a creamy and crunchy 150-calorie snack. Avocados are a great source of heart-healthy monounsaturated fats and the fiber and fat content in this snack will keep you full for longer to help curb hunger pangs.
When choosing a toast, make sure the loaf is “100% whole wheat” not just “wheat”. Wheat breads that are not 100% whole wheat have little more fiber than plain, white bread.
5. Yogurt & Raspberries
A small container of plain, non-fat Greek yogurt pairs perfectly with a cup of fresh raspberries to make a refreshing low-fat, high fiber treat. This 150-calorie snack is a great alternative for when you’re craving some ice cream. Greek yogurt is full of protein and the fiber in raspberries helps regulate your blood sugar levels.
Choose plain yogurt to keep added sugars to a minimum. If you don’t like the bitterness, add a bit of honey and/or cinnamon to soften the taste.
6. Hard Boiled Eggs and Carrot Sticks
Hard boiled eggs are a classic “diet food” for good reason. They’re nutritional powerhouses and, when paired with carrot sticks, make a filling, high-protein and low-calorie afternoon snack.
One egg plus 1 cup of carrot sticks or slices comes out to about 120 calories. Carrots are full of dietary fiber and vitamin A, while the egg provides plenty of protein plus fat-burning choline and essential B vitamins.
7. Peppers & Hummus
Keep yourself satisfied until your next meal by combining a cup of sliced bell peppers into 3 tbsp store-bought hummus. Sweet and crunchy bell peppers in a rainbow of colors provide lots of vitamin A and C, while hummus contains protein and anxiety-reducing tryptophan, and both snack components contain plenty of fiber.
8. Fruit & Nut Mix
There aren’t tons of options for healthy snacks under 100 calories, but a handful of 20-25 pistachios is one of them. Plus, removing the shells slows you down so you can’t plough through them mindlessly. Pistachios are rich in monounsaturated fatty acids, protein, antioxidants, a variety of B vitamins and vitamin E.
If you prefer a selection of fruit and nuts, a great combination for less than 150 calories is a mixture of 15 pistachios, 12 almonds and a tablespoon of dried Tibetan goji berries. Almonds have similar health benefits to pistachios, and goji berries are said to be the most nutritionally dense fruit on earth. They are high in fiber, vitamin C and many antioxidants, along with other vitamins and minerals.
Packaged Snacks Under 100 Calories
Hungry on-the-go and don’t want to undo all the hard work you’ve been putting into healthy eating? Grab one of these packaged snacks under 100 calories from the nearest supermarket:
- A Fiber One/Protein One Snack Bar (70-90 calories)
- A Quaker Chewy Granola Bar, Reduced Sugar (90-100 calories)
- One or two wedges of Laughing Cow cheese (25-50 calories per wedge)
- A Dole Fruit Cup (70-80 calories)
- Two cups of Skinny Pop popcorn (78 calories)
- One dark chocolate Ghirardelli chocolate square (67 calories)
- A serving of Original or Zero Sugar Beef Jerky (80 calories)
- One Weight Watchers Ice Cream Bar (60-90 calories)
- A cup of Siggi’s Plain, Non-Fat Yogurt (80 calories)
Do you have a favorite healthy snack for weight loss? Share it with us in the comments section below!
1. Alencar, M. K., Beam, J. R., Mccormick, J. J., White, A. C., Salgado, R. M., Kravitz, L. R., … Kerksick, C. M. (2015). Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet. Nutrition Research, 35(5), 375–383. doi: 10.1016/j.nutres.2015.03.003