As a Nutritionist, I actually don't recommend snacking if you're looking to achieve a weight loss goal. Snacks are typically high in refined carbs, low in protein and encourage the body to eat beyond its needs.
BUT I'm also well aware that there are those times when someone might accidentally under-eat at a previous meal and need a little something in the meantime. For those situations, there are certainly some snacks that are better than others that will help support faster and easier weight loss progress.
Today, I'm sharing my top 10 healthy snacks that are good to keep in mind (or in your pantry) if the goal is primarily weight loss.
Beef Sticks/Beef Jerky
Beef sticks and beef jerky are both very high in protein to help boost satiety and prevent sugar cravings. Plus, eating more protein has been found to be better than simple calorie restriction when it comes to losing body fat and achieving a weight loss goal.(1)
Parm Crisps or Whisps are made from baked parmesan (or other cheeses)... and that's it. That means you get an excellent source of protein and fat to help boost satiety and prevent further snacking between meals. Opting for Parm Crisps/Whisps is a fantastic alternative to highly processed crackers and goldfish, making it a great option for kids, too!
Bonus: If you're traveling, you can often find the "Whisps" brand at airports in the little market areas.
Sliced Aged Cheese or String Cheese
I like to keep a stock of different aged cheeses in my fridge at all times. It's an easy way to add about 10 grams of complete protein to salads, scrambled eggs or dinner recipes. Plus, if you're in a pinch, you can slice up 1-2 oz. of aged cheese to get a good punch of protein and fat to prevent sugar cravings. Just make sure to not pair the cheese with insulin spiking crackers. It's best to eat it on its own when working toward a weight loss goal.
Some of my favorites are manchego, parmesan and Swiss, but any type of aged cheese works.
I know, this one might sound odd, but it's actually a really great alternative to insulin spiking potato or corn chips. Pork rinds are loaded with protein and an amino acid called glycine which is needed for liver detoxification. Because pork rinds are so high in protein and don't contain any carbs, they can help boost satiety and prevent further cravings.
I love the brands 4505 and Epic. Both come in a variety of different flavors, but the 4505 jalapeño cheddar will blow your mind.
Hard Boiled Eggs
Classic and inexpensive, you can't really go wrong with hard boiled eggs! Aim for 1-2 hard boiled eggs when opting for them as a snack.
Greek Yogurt or Cottage Cheese
Greek yogurt and cottage cheese are both very high in protein. Just make sure to opt for the unflavored, unsweetened varieties to keep the sugar content low. If you aren't a fan of the tartness, try stirring in one scoop of my zero sugar vanilla protein powder. This adds an extra 10 grams of complete protein and a hint of sweetness to cut through the tart flavor.
Check out my zero sugar protein powder HERE.
Bagged tuna contains about 2.5 oz. of tuna which is perfect for a snack. You can also usually find different flavors of bagged tuna, like lemon pepper or chili lime, to spice up your snack. I try and always opt for the lowest mercury brands, like Safe Catch.
Egg bites are like mini frittatas that are cooked with various veggies and meats. These can be more fun and flavorful than regular hard boiled eggs. You can make your own egg bites (like with my recipe from my THRIVING Cookbook HERE) or you can buy egg bites pre-made at most health food stores. You can typically find it by the regular eggs or in the prepared food section. You can also often find egg bites at Starbucks if you're on the road and need something quick.
Soft Cheeses With Small Amount of Fruit
Soft cheeses don't have quite as much protein as hard cheeses, but you still can get around 6-7 grams of complete protein per ounce. Try pairing soft cheeses like goat cheese with 1/2 sliced apple. The apple helps provide the crunch factor without adding in the refined carbs from crackers. You can also opt for mozzarella balls with tomatoes for a mini caprese salad.
Protein Hot Chocolate
If you have a bit of a sweet tooth, you can try making my zero added sugar protein chocolate recipe. Each batch has zero grams of added sugar, 18 grams of complete protein and only 3 ingredients!
Grab the recipe HERE.
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Autumn Elle Nutrition