Hi! I’m going to introduce you to some healthy snacks for weight loss on the go. Over the years, the weight loss market has exploded. There are many products and equipment that are marketed towards those looking to lose weight and get healthy. I hate to be the bearer of bad news, but not all of these products and equipment really work! Though they were created with good intentions, some of them have caused more harm than good. In this post, I will share with you my top healthy snacks for weight loss on the go. I hope this will help you if you are in need for some quick, healthy snacks for weight loss on the go…
Healthy Snacks For Weight Loss On The Go
As a busy professional, there are times you won’t have time to pack a lunch. That’s why you need healthy snacks that can help with weight loss so you don’t have to give up your goals when life gets hectic. There are tons of weight loss snacks that can be packed onto your desk at work, which will help keep your metabolism at a high, and your body from gaining the pounds back from over-eating in response to stress, emotional eating, and overeating.
If you want to meet your weight loss goals, you need to plan and pack healthy portable snacks for work, travel, or whenever you’re out and about. Having healthy snacks on hand can help you keep your metabolism going strong and may prevent overeating, and it will help tame temptation to eat other convenient options, like vending machine items, that are less than friendly to your waistline.
There is no rigid rule about how often you should snack, but many experts agree that you’ll curb hunger cravings if you eat a healthy snack or meal every three to four hours. However, you should also make sure you eat the right number of calories at snack time. Portable snacks are easy to overeat, even when they are healthy.
Snacks For Your Car
Going on a long drive this weekend? Have some extra time in your office building lobby? Healthier snacks for weight loss on the go are the best. They won’t make you feel sluggish like traditional snacks or have allergic side effects. Last summer I quickly gained 10 pounds when taking allergy medication with strong sedative effects which made me binge eat. I now have a snack box that I keep in my car to avoid binging unintentionally.
You’ll need portable snacks that are easy to eat with one hand if you plan to nibble while you’re on the road. Some options to consider:
- Almonds: Get unsalted almonds and pre-pack your nuts into single-serving containers. That’s just a small handful of nuts per serving.
- Animal crackers: An entire snack-size package of animal crackers has just 180 calories.
- Baby carrots: Small baby carrots are easy to eat when you’re in a car.
- Fresh fruit: You can easily eat a banana or an apple while you’re en route.
- Snack bars: Get a diet-friendly bar with protein.
- Whole grain graham crackers: Before you go, make mini sandwiches using a dollop of nut butter for added protein.
Snacks For Work
Snacks for work should be easy to carry and simple to store.
- Fresh berries or grapes: Blueberries, raspberries, or grapes packed in a small container work well.
- Instant oatmeal: Keep a few packs of plain oatmeal in your desk drawer. Then add hot water at snack time.
- Peanut butter and whole-grain crackers
- Powdered shake: Keep a shaker bottle with a high-protein, low-calorie drink mix for a quick treat.
- Single piece of fruit: Apples, oranges, bananas, or pears provide a sweet treat with essential fiber.
- Single-serving microwave soup cups: Most brands don’t need to be refrigerated. Just be sure to choose a diet-friendly soup to keep your diet on track.
Snacks For The Refrigerator
Use these snack ideas if you have a refrigerator at work or school.
- Egg: Hard boil eggs ahead of time and keep a few on hand for a quick boost of protein.
- Greek yogurt cups: These convenient creamy yogurt cups (100-calorie low- or non-fat) provide nutrition when you need it including protein and calcium.
- Low-fat chocolate milk: For those moments when you need a chocolate treat that won’t ruin your diet.
- String cheese
- Veggies and reduced-fat salad dressing: This savory snack satisfies your cravings when you need something crunchy.
Snacks For Your Purse
Throw these goodies into your handbag, backpack, or tote to stay satisfied:
- Cereal in a baggie: Choose a high fiber, lower calorie cereal and remember that a single serving is usually just 1/2 cup.
- High-protein bar: Get a protein bar that is lower in fat and calories.
- Mixed nuts in a resealable container
- Popcorn in a baggie: The fiber in popcorn will help you feel full.
- Whole-grain crackers. Choose your favorite cracker and add cheese for extra flavor and protein.
So, What Counts As A Healthy Snack?
Think of a healthy snack as a mini-meal, says Koch. “It should be more than just a handful of popcorn or a bag of chips. Like a meal, it should contain some protein, carbs, and healthy fats. Bonus points for fiber, as that helps fill us up and slows digestion leaving you feeling fuller longer,” she adds.
But whipping up a perfectly portioned snack is easier said than done. Who really has the time to measure out exactly two tablespoons of nut butter? Don’t worry. We have taken the guesswork out of healthy snacks and chatted with some of your favorite healthy food bloggers and registered dietitians to give you the ultimate go-to list for healthy (and tasty!) snacks for weight loss.
Some of these snacks are low calorie and high fiber while some snacks are high fat and high protein (looking at you, keto dieters). Basically, there is something for everyone. (You’re welcome).
Popcorn is a great snack for weight loss because it is low calorie, but also a great source of fiber, which can help you feel fuller longer, says Amber Pankonin, MS, RD, LMNT, registered dietitian and owner of Stirlist. This delicious pick from Angie’s leaves out oils and other less-desirable in
Pankonin is a fan of nuts like walnuts, peanuts, and almonds because they are full of heart-healthy monosaturated fats and fiber.
Per serving of raw almonds (¼ cup): 170 calories, 15 g fat, 7 g carbs, 4 g fiber, 6 g protein
3. Dark Chocolate
Yes, a small serving of dark chocolate can be super satisfying if you’re trying to lose weight. Plus, it’s loaded with energy-boosting nutrients like magnesium and iron, says Pankonin.
Pankonin is a fan of dates because they are sweet, yet high in fiber as well as antioxidants.
Grapes are a great source of hydration and fiber, says Pankonin. Plus, they’re naturally sweet.
6. Cottage Cheese
Cottage cheese is a great source of protein, which can help you feel satiated, says Pankonin.
Avocados are full of healthy plant-based fats and protein, which both help keep you fuller longer, says Amy Kimberlain, RDN, CDCES.
8. Fresh Veggies
The fiber in veggies can help with bowel movements, lowering blood pressure, and your cholesterol, notes Kimberlain.
Beans are a great combination of plant-based protein and fiber that can help you fight cravings, notes Kimberlain.
11. Whole-Grain Crackers
12. Greek Yogurt
Greek yogurt is packed with protein. Plus you can add in fresh, healthy fruit for even more nutrients and fiber, says Kimberlain.
13. Nut Butters
Whether you prefer peanut butter or almond butter, the healthy fats and protein in nut butters will help keep you full, says Kimberlain.
Oats are high in fiber and protein, which are digested at a slower rate and can help stabilize blood sugar, says Roxana Ehsani, MS, RD.
15. Kale Smoothie
A leafy green like kale is loaded with vitamins and antioxidants (like vitamin K and folate), as well as gut-healthy fiber, says Ehsani.
16. Spinach Smoothie
Like kale, spinach is another leafy green that is high in vitamins like vitamin C, K and folate. Throw it in a smoothie or soup, suggests Ehsani.
17. Chia Seeds
Chia seeds are packed with omega-3 fatty acids, which can help reduce inflammation and brain health, as well as fiber and protein, says Ehsani. They blend perfectly with yogurt or oatmeal, or in a smoothie for a well-rounded snack.
These juicy berries have tons of vitamin, potassium, iron and calcium, says Ehsani. They’re naturally sweet and you can eat them fresh or frozen alone, or with another snack like nut butter or yogurt.
According to Ehsani, watermelon is over 90 percent water. So it offers tons of hydration as well as fiber to help fill you up.
Eating whole fruits like pears are great for weight loss because not only are they packed with fiber, but they also require more chewing and mindfulness, which can help make you feel fuller, says Jonathan Valdez, RDN.
Buy it now
Per serving: 96 calories, 0.2 g fat, 25.6 g carbs, 5.1 g fiber, 0.6 g protein
21. Trail Mix
Trail mix can help make you feel full thanks to fiber from nuts and satisfy your sweet snack cravings from fruit or a bit of chocolate, says Valdez.
22. Crunchy Chickpeas
Chickpeas are high in fiber and a good source of protein, and by roasting them, they offer a satisfying crunch, says Valdez.
Raw veggies like cauliflower are great sources of fiber that will keep you full throughout the day, says Valdez. He suggests eating it with hummus or our favorite salad dressing.
Buy it now
Per serving: 27 calories, 0.3 g fat, 5.3 g carbs, 2.1 g fiber, 2.1 g protein
Bananas are another great source of fiber and a whole fruit, says Valdez. Try eating with Greek yogurt and dark chocolate.
Buy it now
Per serving: 105 calories, 0.39 g fat, 27 g carbs, 3.1 g fiber, 1.3 g protein
Carrots are loaded with fiber (3.58 g of fiber per 1 cup) that can help keep you full longer throughout the day, says Valdez. Since they are sweet, try adding them to a smoothie.