Healthy Snacks for Weight Loss: 12 Ideas Under 200 Calories

Do you even need snacks?

Not necessarily. If you feel satisfied with three meals, you can skip snacks entirely. But for many people, a planned snack between meals prevents the late afternoon raid on the biscuit tin. The key word is planned. A snack that is chosen in advance, portioned out and rich in protein or fibre does a very different job from handfuls eaten straight from the bag.

The ideas below are all under 200 calories and designed to keep you full.

Snacks built around protein

1. Plain Greek yoghurt with berries. About 150 grams of yoghurt with a handful of blueberries. Roughly 120 calories and 15 grams of protein.

2. Two boiled eggs. Pack them with a pinch of salt and pepper. Roughly 140 calories and 12 grams of protein.

3. Cottage cheese with cucumber. About 100 grams with sliced cucumber and black pepper. Roughly 90 calories and 11 grams of protein.

4. Edamame. A small cup of steamed pods in the shell. Roughly 120 calories and 11 grams of protein.

5. A small tin of tuna in water on a rice cake. Roughly 130 calories and 20 grams of protein.

Snacks built around fibre

6. An apple with a teaspoon of peanut butter. Peanut butter is calorie dense, so use a measured spoon. Roughly 150 calories.

7. Carrot and cucumber sticks with two tablespoons of hummus. Roughly 100 calories and a good dose of fibre.

8. Air popped popcorn. Three cups without butter is about 90 calories and fills a large bowl.

9. Roasted chickpeas. A 30 gram portion. Roughly 120 calories with protein and fibre together.

Snacks for a sweet craving

10. Two Medjool dates with a few almonds. Roughly 170 calories and the sweetness is satisfying. Dates are concentrated, so keep to two.

11. A small banana with a spoon of plain yoghurt. Roughly 130 calories.

12. A small square of dark chocolate and a mandarin. About 100 calories, and the chocolate lasts longer when it is a small piece you actually taste.

Make snacks work for you

Portion in advance. Put a serving in a small container instead of eating from a packet.
Pair protein with fibre. Yoghurt and fruit, hummus and vegetables. The combination keeps hunger away longer than either alone.
Eat when you are actually hungry. If you are bored or stressed, a glass of water, a short walk or a call to a friend sometimes solves the problem.
Count them. A 190 calorie snack still counts towards your daily target. Plan it in rather than pretending it does not exist.
Watch the healthy sounding trap. Granola bars, dried fruit and trail mix are easy to overeat. A real portion is much smaller than you expect.

How many snacks is right?

One or two a day fits most plans. If you find you need more, check whether your meals contain enough protein and vegetables, or whether your overall calories are too low for your activity.

If you manage a medical condition such as diabetes, ask your doctor or dietitian which snacks suit you best.

Homemade snack ideas that take five minutes

Yoghurt bark: Spread plain Greek yoghurt on a tray, scatter berries and a few chopped nuts, freeze, and break into pieces. About 100 calories a piece.
Egg muffins: Whisk eggs with spinach and tomato, bake in a muffin tin, and store in the fridge. About 80 calories each.
Peanut butter banana slices: Slice half a banana and top with a thin spread of peanut butter. About 120 calories.
Tuna cucumber boats: Hollow out cucumber halves and fill with tuna mixed with yoghurt. About 110 calories.
Baked apple chips: Thin apple slices dusted with cinnamon and baked slowly until crisp. About 60 calories for a handful.
Chia pudding: Soak chia seeds in milk overnight and top with fruit. About 150 calories.

Packing snacks for work or school

A snack is easier to resist the vending machine when you have your own in your bag.

Use small containers to portion yoghurt, nuts or roasted chickpeas.
Choose foods that do not need refrigeration, such as fruit, nuts, rice cakes and boiled eggs for a few hours.
Put a small ice pack in the bag for yoghurt or cottage cheese.
Keep a spare snack in your drawer for emergencies.

Reading labels on packaged snacks

Packaged snacks can be convenient, but check the details.

Serving size. A small bag may contain two servings, so the calories are double what the front says.
Sugar. Many bars have more sugar than a chocolate biscuit. Aim for under 8 grams if you want something lighter.
Protein. For a snack that keeps you full, look for at least 10 grams.
Ingredients. A shorter list with recognisable ingredients is usually a good sign.

Frequently asked questions

Is it bad to snack at night? Not by itself. What matters is the total for the day. Choose protein rich or light snacks if you feel hungry in the evening, and avoid eating while distracted by a screen.

Can fruit be a snack? Of course. Fruit has fibre, water and vitamins. Pair it with a protein like yoghurt or a few nuts to last longer.

Are nuts good for weight loss? They are healthy and filling, but very calorie dense. A small handful of about 20 grams is plenty.

What is the best snack before a workout? Something light and carbohydrate based about an hour before, such as a banana or a slice of toast with honey.

What is the best snack after a workout? Protein with some carbohydrate, such as yoghurt with fruit, or a boiled egg with a piece of bread.

How do I stop snacking out of boredom? Drink water, take a short walk, or wait ten minutes. If you are still hungry, have the planned snack.

Build snacks into your plan like meals, enjoy them, and you will find that staying on track becomes much easier.

Key takeaways

A planned snack with protein or fibre keeps you full and prevents unplanned eating.
Portion in advance and read labels, because serving sizes can be misleading.
Snacks count towards your daily calories, so fit them into your plan.

A simple snack formula

If you want to invent your own, combine one protein with one fibre rich food, and keep the total under 200 calories. For example, yoghurt with berries, an egg with a cucumber, or hummus with carrots. This pairing keeps your energy steady and your hunger in check until the next meal.