32 Easy and Healthy Snacks That Help With Weight Loss

The fatty acids and fiber found in avocados keep you full for longer. In fact, avocados eaters weighed less, had smaller waists, and lower body mass indexes, according to one study. Pair avocados with tomatoes, which are low in calorie but full of lycopene, an antioxidant that supports healthy blood pressure. Do this in guacamole with whole-wheat chips and you’ve got it.

Greek yogurt is great: one-half cup is loaded with probiotics, calcium, and 12 grams of protein. Stay away from cups that are high in added sugar. Your best bet: Buy plain yogurt and add fresh fruit and nuts.

Oats aren’t just for breakfast, and individual cups are perfect snack drawer staples. Plus, they’ll keep you satisfied until dinner. In fact, people who ate instant oatmeal were less hungry and ate fewer calories at their next meal compared to people who ate cereal, according to a study. Just be sure to look for plain or low sugar options.

If you crave sweets, there’s no better snack than fruit. Studies show that diets rich in fruits, like apples and pears, help with long-term weight loss. Slather a Honeycrisp variety with a little peanut butter for a satisfying mix of fiber, fat, and protein.

Yeah, prunes! Each one is like a mini fiber bomb. A 100-calorie serving has three grams of the stomach-filling nutrient.

Almond-rich diets have been shown to help people lose weight and reduce their risk of heart disease. So stock up and toss them in your yogurt, DIY trail mix, or eat them straight-up.

Not a fan of almonds? Try pistachios instead. They are richer in flavor, but still offer plenty of health benefits. A 12-week study found that pistachio eaters had lower lipid levels, one indicator of high blood pressure. Pistachios are prefect on their own or added to a yogurt bowl.

For a different take on toast, cut and bake sweet potatoes over the weekend. Sweet potatoes have a high water content and plenty of fiber, which suppresses appetite. Top with ricotta and salt and pepper.

If you prefer something more traditional, throw a slice of whole wheat in the toaster. Top with a hard boiled egg, and you have a satisfying mini meal.

Cottage cheese is one of the most overlooked foods in the grocery store. But here’s a reason to add it to your cart: one 5.3 ounce cup packs in roughly 16 grams of protein. Top with tomatoes, avocado, and a little salt and pepper for a savory treat.

Brussel sprouts are the perfect fiber-rich, filling, low-calorie snack you’re probably not eating. Whip up the cruciferous vegetable in a pan with salt and olive oil. Add a soft boiled egg for extra protein. If you like things spicy, chili flakes are a great topper and the capsaicin found in peppers has been shown to increase satiety.

Slice it, sprinkle on a little sea salt, and eat like chips. The vegetable is naturally high in water content, so it’ll help with hydration too.

Apples get all the credit, but these high-fiber fruits are just as portable and juicy.

Chickpeas are one of the healthiest legumes you can eat. A cup of garbanzo beans offer 18 grams of protein and includes every amino acid necessary for muscle growth. Roast them at home as a chip replacement or buy a pre-packaged bag that has minimal ingredients.

If you’re not in the mood for crunchy, hummus is a great way to get your legumes in. Pair with your choice of veggies or whole grain crackers for a solid snack.

Keep a bag of jerky sticks in your car or gym bag for an on-the-go snack. Grass-fed beef varieties include more heart-healthy omega-3 fatty acids than other types of beef.

Caprese salad isn’t just a great appetizer. In fact, the salad is an easy afternoon snack since it’s only two ingredients. Top with salt, pepper, and a little olive oil for a boost of antioxidants and healthy fat.

One cup of pineapple contains just over two grams of fiber. Use it to satisfy a sweet tooth.

Two medium carrots have three grams of fiber. Dunk into hummus for even more.

Berries of every variety, like blueberries, raspberries, and strawberries, are perfect for dieters. They are low in calories, have tons of fiber as well as and vitamins and minerals.