Are you looking for some healthy snacks for weight loss uk? Who isn’t. Ok, you’re right not everyone is. Some people are fine with being overweight and unhealthy. But if you’re looking to control your weight and lead a healthier lifestyle, then it’s time to get started with creating a weight-loss plan.
Whether you’re looking to lose weight, tone up, or just eat better in 2022, it often helps to look at what you’re eating between your meals. Healthy snacking is important if you want to stay on track, and yes, that means saving that sugary cereal bar or bag of chips for a treat, rather than something you reach for every day.
Studies have shown that snacking between meals can actually help you reach your weight loss goals, as it helps you manage hunger and improves blood sugar regulation. It can also be a great way of getting more healthy fruits and vegetables in your diet.
One problem with ready-made snacks, however, is that they are often packed with things you don’t really need, like added sugar, salt, or unhealthy sweeteners. Instead, it’s often better to plan ahead and make your own healthy snacks. Here are a few ideas to add to your meal prep and keep in the fridge or freezer for when you need them.
Healthy snack ideas to add to your routine
If you need help working out what you should, or shouldn’t be eating, it’s a good idea to chat to your doctor or nutritionist. That said, if you’re looking for some healthy snacking ideas, here are some of my favorites:
1. Apple and peanut butter
If reaching for an apple doesn’t sound like much fun, why not add peanut butter? When paired together, peanut butter and apple become a nutritious snack, packed with protein, fat, and fiber. If you can, opt for peanut butter that doesn’t have added salt, sugar, and oils, and be sure not to go overboard with your portion size — aim for two tablespoons of peanut butter and one apple.
2. Frozen fruit bark
If you’re craving something sweet, these should satisfy your sweet tooth, while still keeping you on track. You’ll only need two ingredients — fruit and yogurt. I normally buy a bag of frozen fruits, scatter them over a baking tray, then pour the yogurt over the top and freeze. When it comes to eating, break the frozen bark up into bite-sized pieces. You can also make this snack vegan by using vegan yogurt.
3. Rice cake pizzas
Ok, bear with me with this one — I promise they are nicer than they sound! I use the rice cake as you would a pizza base and add tomato paste and cheese, then pop it in the oven for a few minutes. You can also skip the oven step, and use the rice cake as the bread in an open sandwich and top with tomato and mozzarella cheese.
4. Greek yogurt with fruit and honey
Another healthy snack idea, or a low-carb breakfast option, simply top a portion of Greek yogurt with fruit and honey. Greek yogurt is an excellent source of dairy, but it also normally contains more protein and less sugar than other yogurt options.
5. Hummus and vegetables
6. Edamame beans
As well as being a source of protein, edamame beans are rich in healthy fibers, antioxidants, and vitamin K. If you can’t find the beans in their pods in the supermarket, opt for regular frozen beans and serve them with a sprinkling of salt or soy sauce for a healthy snack between meals.
7. Kale chips
You might hate raw kale, but kale chips are a healthy, low-calorie snack worth trying. Simply massage (yes, massage) the kale with olive oil and lie out on a baking tray. Sprinkle over the seasoning of your choice, and pop into the oven for around 20 minutes. Keep an eye on the kale, and stop halfway through to move it around. Mix up the seasoning to keep this snack interesting — I mix between salt and black better, cumin, garlic powder, and nutritional yeast.
8. Roasted chickpeas
Another easy, but healthy and high-protein snack idea — roasted chickpeas. This one is super simple, just drain a can of chickpeas, dry with a paper towel, and lay them out on a baking tray. Cover in an oil of your choice (I tend to opt for olive oil) and season, before roasting for 20-30 minutes, moving halfway through. Mix up the seasonings — I tend to use paprika or cumin, as well as sprinkling with a little salt.
9. Hard-boiled eggs
Another high-protein option for snacking on the go, hard-boiled eggs are easy to prep and carry in a Tupperware. Simply boil a couple of eggs in a pan of water for 12 minutes, peel them, cut them in half, and sprinkle with a little salt.
Nuts make for a quick and easy snack on the move, but remember, we’re talking about raw, unsalted nuts. It’s also a good idea to weigh out snacking portions, as nuts can be high in calories (and it’s easy to get carried away!) Opt for macadamia, walnuts, and almonds.
11. Bliss balls
If you’re a fan of those little protein balls that cost a fortune in the store, why not make your own? Bliss balls are super easy to make, and you can mix up the ingredients to keep snack time interesting. There are lots of different recipes out there, but I tend to use mashed dates, peanut butter, some crushed nuts, and a little honey, which I coat in different toppings and store in the fridge.
12. Frozen banana bites
Last, but by no means least, another healthy snack I often have ready in the freezer for a quick, healthy dessert, or when I want to reach for that bag of chocolate buttons — frozen banana bites. Simply cut up a banana, dip half in dark chocolate, sprinkle with chopped nuts (this step is optional!), and freeze. Yum.
Trying to lose weight? Snacking is an effective way to manage your appetite and prevent overeating at mealtimes. Plus, healthy snacks go hand-in-hand with a sensible and healthy weight loss plan.
‘Whether it be a rumbling stomach, feelings of lethargy, a foggy brain or shaking hands – your body is very clever at telling you when to eat, and it’s important you don’t ignore those signals,’ advises dietitian Lisa Donaldson.
But won’t snacking pile on extra calories? ‘Mindless eating or eating out of habit can lead to unnecessary snacking and weight gain’ adds Donaldson. However, purposeful snacking used to control appetite, maintain energy levels and boost nutrient intake can be an important weight loss tool.
1. Edamame beans
A good source of satiating protein, these little beans are a great snack to bridge the gap between lunch and dinner. To prepare, boil for about five minutes, and serve with chilli flakes or ground black pepper and a squeeze of lemon juice for some added zing. Bags of edamame beans can be found in the frozen section of the supermarket.
A chunky soup loaded with vegetables and beans or legumes will tick off both nourishment and satiety, and is a great way of getting one or two of your 5-a-day. Skip the side of bread when having soup as a snack.
3. Spicy chickpeas
Prepare some spicy roasted chickpeas and pop in a sandwich bag for a great on-the-go snack. Chickpeas are high in dietary fibre, which is important for weight loss as it is digested slowly by the body helping to keep you fuller for longer. To prepare, toss chickpeas with olive oil, and season to taste with salt, garlic salt, and cayenne pepper. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy.
4. Apple crunch
Slice an apple into wedges and thinly spread some protein-rich nut butter on top (peanut or almond butter are both delicious). Sprinkle with sunflower or pumpkin seeds for added hunger-busting fibre.
5. Hard-boiled egg
Eggs are incredibly filling and one of the best snacks for taming a belly growl. They are a fantastic source of protein and an array of vitamins and minerals. Eggs can be prepared in advance and kept in the fridge for when hunger strikes.
Smoothies provide a great option for when you’re really hungry, as the volume fills up the stomach giving that sense of fullness. Adding a protein component such as ground flaxseed or unsweetened yoghurt will ensure that you remain satisfied until your next meal.
7. Handful of raw nuts
Rich in protein, fibre and fat, the combination of which provides your body with sustained energy, while keeping your appetite satisfied. A portion of nuts is around 30g (2 tablespoons). Choose the unsalted variety, and avoid having the whole bag open on the desk as this can easily lead to mindless eating!
8. Crudités and dip
Make a simple, protein-rich dip by combining Greek yoghurt with a sprinkling of cumin, chilli powder and a squeeze of lime. Have a tub of ready chopped carrots, cucumber and peppers in the fridge and you’re good to go!
9. Italian popcorn
Popcorn is a slow energy-release wholegrain high in fibre and low in calories, making it a weight-loss friendly alternative to crisps that’s simple to prepare at home. Put in a snap-lock sandwich bag and flavour with some dried Italian herbs and a little parmesan for a pizza-like flavour!
10. Banana and peanut butter
Cut a small banana in half lengthwise, spread with half a tablespoon of peanut butter, and top with the other half of banana. This will satisfy a sweet tooth, whilst delivering both fibre and protein, and makes a great post-exercise snack.
Lose Weight Save Snacks (Around 100 calories)
|1 apple and a handful of grapes||V|
|1 pot low-fat natural yoghurt with a handful of raspberries||V|
|1 slice wholemeal toast with 1tsp peanut butter||V|
|100-calorie packet of reduced-fat crisps or savoury snacks.||V|
|100-calorie packet of reduced-fat crisps or savoury snacks.||V|
|2 small chocolate chip cookies||V|
|2 single measures of vodka with diet cola.||V|
|3tbsp reduced-fat hummus and vegetable crudités||V|
|1 kiwi fruit and 1 orange.||V|
|1 pot fat-free fruit yoghurt and 1 apple||V|
|1 low-sugar cereal bar||V|
|2 rye crispbreads topped with 2tbsp guacamole.||V|
|1 small glass red or dry white wine.||V|
|Two-finger Kit Kat.||V|
|8tbsp salsa and carrot sticks.||V|
|1 small banana and 1 satsuma.||V|
|1 pot fat-free fruit yoghurt and a loose handful of grapes.||V|
|½ carton fresh carrot and coriander soup.||V|
|1 Weetabix with skimmed milk||V|
|1 slice wholegrain toast with 1tsp low-fat spread and 1 tomato.||V|
|1 small pot reduced-fat chocolate mousse and a handful of strawberries.||V|
|½pt lager or cider||V|
|1 satsuma, 1 kiwi fruit and 1apple||V|
|1 pot fat-free fruit yoghurt and a couple of handfuls of blueberries.||V|
|1 slice wholemeal toast with 1tsp low-fat spread and Marmite.||V|
|2 custard cream biscuits.||V|
|1 scoop reduced-fat ice cream with a bowl of sugar-free jelly||V|
|8 unsalted almonds.||V|
|5tbsp tzatziki and vegetable crudités.||V|
|1 pear and 1 satsuma.||V|
|Smoothie made from 150ml skimmed and ½ mango.||V|
|3 rye crispbreads with 1tbsp low-fat soft cheese.||V|
|1 low-fat instant hot chocolate drink and 1 small chocolate chip cookie.||V|
|10 jelly beans||V|
|1 glass of champagne||V|
|8 tortilla chips||V|
|1 pear and a handful of strawberries.||V|
|A handful each of raspberries and blueberries with 1 pot fat-free fruit yoghurt.||V|
|2 rye crispbreads topped with 3tbsp cottage cheese and salad.||V|
|2 jaffa cakes||V|
|2 sticks celery with 5tbsp guacamole.||V|
|1tbsp sunflower seeds.||V|
|4 slices lean ham with salad.|