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10 Guilt-Free Snacks to Support Your Weight Loss Goals

10 Guilt-Free Snacks to Support Your Weight Loss Goals
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

Medically reviewed by

Written by our editorial team.

Last Edited 5 min read

10 Guilt Free Weight Loss Snacks

When you're not dieting you need to have several good options for healthy snacks that you can rely on if you're hungry between meals, as snacking on unhealthy foods is one of the main causes for weight gain. With several options for weight loss snacks available you are less likely to gain weight when you're not dieting. Below are 10 of the best weight loss snacks that you can have available in a pinch.

Weight Loss Snack #1 - Almonds

Almonds are one of the best weight loss snacks because of how filling they are. They are rich with healthy fats and they have one of the highest density of nutrients of any nut. There are a wide range of different almond products out there, and some of them aren't that good for you so you have to be careful, but you are always safe going with natural and salt-free almonds or with minimal salt. Almond butter is also a good alternative to peanut butter if you're concerned about some of the potential allergies and health problems that peanuts can cause.

Weight Loss Snack #2 - Red Grapes

Red grapes are a great weight loss snack because of how filling and nutritious they are, and freezing them makes them much more delicious and gives them a frozen popsicle texture that will get you addicted to them. The seedless variety are usually better for the convenience, and white grapes have similar health benefits but don't have the same level of antioxidants as red grapes. 20 grapes is just 100 calories, and after eating 20 of them you might definitely be satisfied while eating just 100 calories, and you might have to eat much more junk food in comparison.

Weight Loss Snack #3 - Celery With Peanut or Almond Butter

Celery sticks with peanut or almond butter are a classic healthy snack that you can still rely on to help you with weight loss. The use of celery avoids having to use bread or wheat products, and the more wheat products you avoid the easier your weight loss will be. Almond or peanut butter are both great to use, but if you have an aversion to peanuts because of allergies or worries about mycotoxins, you can always go with cashew or almond butter which are a great replacement and taste just as great.

Weight Loss Snack #4 - Applesauce

Applesauce is a great weight loss snack and the unsweetened varieties are the best. Applesauce has many of the health benefits of fresh apples, and can be a great way to get these benefits for those who don't necessarily like eating apples. ü cup of applesauce has only 80 calories and again is very filling compared to many junk foods. Always look for unsweetened varieties as apples have plenty of natural sugar, and you won't put on any extra weight while enjoying this healthy snack.

Weight Loss Snack #5 - Non-fat yogurt

Non-fat yogurt combined with fresh fruit without extra sugar or sweeteners is one of the best weight loss snacks by far. You are getting plenty of protein with non-fat yogurt, particularly non-fat Greek yogurt, and adding fresh fruit into the yogurt is a great way to get more fiber and antioxidants in your diet. Of course berries go great with yogurt, but there are several other fruits that do as well. Yogurt also has the health benefit of having probiotics which helps reset normal digestive function.

Weight Loss Snack #6 - String Cheese

String cheese is rich in protein and the non-fat varieties are excellent choices for a weight loss snack. One serving is about 80 calories for most brands, and a piece of string cheese and fruit is one of the best snacks to hold you over until your next meal. There are also small packaged versions of several other types of cheese if string cheese isn't your thing. Eating a piece of fruit with string cheese will keep your calorie total at under 200 calories for the snack, which is the maximum calorie limit recommended by most weight loss experts.

Weight Loss Snack #7 - Smoothies

Smoothies are basically the same thing as yogurt and fruit, but they are relatively easy to make and are more appealing for some people. You can include sweeteners like Stevia without guilt with your smoothies, but watch out for calorie rich sweeteners, and try to avoid adding any extra sugar if you're looking for a truly good weight loss snack. Instead add a scoop or two or whey protein, and use a brand that doesn't add in any artificial sweeteners or other ingredients that can cause health problems. Smoothies are also a great way to get several servings of fruit in, just try to keep the calorie total for the smoothie under 200 by restraining yourself from adding extra sugar or ingredients into it.

Weight Loss Snack #8 - Edamame

Edamame is a popular Japanese snack and it is essential soybeans, but this snack provides plenty of protein and is a very filling option if you happen to enjoy it. One cup of edamame has just 189 calories while providing a huge 17 grams of protein and 8 grams of fiber, so it is an excellent source of both, and edamame can be prepared very quickly. Also try this as an appetizer when you eat out, you're less likely to fill up on unhealthy stuff when you start off with a healthy appetizer. You can also pretty easily find edamame at local grocery stores, just be careful with the salt and soy sauce because of the potential health problems that can be associated with a high sodium intake.

Weight Loss Snack #9 - Hard Boiled Egg

Hard boiled eggs are the perfect weight loss snacks with how convenient they are to carry, and they take just a few minutes to make. A hard boiled egg goes great with several different portable breakfast foods like fruit. They provide 6 grams of protein per egg, which doesn't sound like a lot, but you can definitely get away with eating two of them without worrying about weight gain. Eating eggs hard boiled avoids the problem of extra fat consumption when they are scrambled or fried, and they are great with just a little salt and pepper or hot sauce. Be careful of adding toast to this snack as it is an extra source of calories, and try to stick to natural organic eggs from grass fed free range hens, as they are higher in quality and have a higher ratio of omega-3 fatty acids than caged hens.

Weight Loss Snack #10 - Pumpkin Seeds

Roasted pumpkin seeds aren't the first thing that comes to everyone's mind when you think of weight loss snacks, but they are an excellent option as they are convenient and portable and they are delicious. A handful of pumpkin seeds only has about 90 calories, and they are rich in several vitamins including zinc, iron and magnesium. The magnesium in pumpkin seeds is good for your heart, while the zinc helps to boost your immune system. Pumpkin seeds are also an excellent snack for diabetics because they help to stabilize blood sugar, and they are rich in plant based omega-3 fatty acids. They are also beneficial for heart and liver health with a high level of antioxidants, and they help protect against several heart and live r diseases.


This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.

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