If you’re on one of our top-rated, balanced, healthy meal plans, you know that each is controlled for nutrition and calories and chef-crafted to help you meet your weight loss goals.
You may also be asking yourself, “What about snacks?”
The key to determining which snacks you can enjoy (or need!) starts with calculating your personal calorie budget. A calorie budget is the number of calories you should eat each day to meet your goals, and it differs for each person.
Factors like your weight, height, activity level and goals all play into determining your own individual calorie budget. You can figure it out using an app like MyFitnessPal, LoseIt!, Fitbit or SparkPeople — or try a free calculator online. Diet-to-Go’s free diet analysis is also a great starting place!
From there, you’ll be able to see how many calories you’ll have left over after adding up the calories in your weekly Diet-to-Go meal plan — either 1,200 or 1,600.
If you don’t have any left, you can save an item from one of your meals (such as a fruit cup or string cheese) to enjoy as a snack later in the day or week. Another quick way to add to your calorie budget is to get in some daily exercise. Even a 20-minute walk may give you an extra 100-200 calories in your budget to make room for a mid-afternoon snack!
With that in mind, we rounded up 10 healthy snacks you can enjoy for 200 calories or less.
1) 1 Cup Greek Yogurt with 1 Cup Blueberries.
Greek Yogurt is great for a lot of reasons, not the least of which is that one cup of this milky treat’s nonfat version is only 90 calories. Top it with some fresh blueberries for a vitamin-packed, citrusy punch of flavor, and voila!, instant tasty snack.
2) 1 Cup Frozen Purple Grapes
Grapes are already a delicious snack when they’re not frozen, but popping a bag in your freezer and then measuring out a cup is just the thing for slow, enjoyable snacking. Since they’re frozen, they take a bit longer to eat, which makes for an even better experience.
3) 2 Hard-Boiled Eggs
Hello protein! Eggs are the perfect snack to fill you up without all the excess calories. They’re just 70 calories each, and they’re packed with a ton of nutrients that do a wide range of positive things for your health, including aiding in memory function!
Nuts are perfect for us crunch-loving folks, and almonds are among those that have fewer calories than most others — without skimping on the nutritional value. They have healthy fats to keep you full longer and often are sold in 100-calorie packs that can be tucked easily into a purse. One thing to note, it’s easy to overdo it on almonds. Opt for the aforementioned pre-portioned snack bags to ensure you don’t eat more than you should in a sitting.
5) 2 Tablespoons Mashed Avocado & 3-4 Whole Wheat Crackers
Who doesn’t love a good avocado now and then? There’s a reason they call them “nature’s butter.” You really can’t beat the creamy texture, which can be mashed up and spread over a few whole-grain crackers for a tasty mid-morning snack.
6) 1 Tuna Pouch & 2 Tablespoons Hummus
Forget the tuna sandwich! Instead, mix up a tuna pouch with a couple tablespoons of hummus for a protein-packed treat that will keep you full and focused until your next meal.
7) 1 Cup Grape Tomatoes + 2 Tablespoons Light Ranch Dressing
Grape tomatoes may go great on a salad, but they stand on their own two feet as quite the tasty little morsel to enjoy on their own, too! That’s especially true when you dip them in some light ranch dressing, making for a very low-calorie snack that you’ll want to come back to again and again!
8) 1 Cup Strawberries + ¼ Cup Dark Chocolate Chips
Hankering for something sweet? Mix a cup of strawberries with some dark chocolate chips for a pairing that tastes like heaven. When eaten in moderation, dark chocolate is actually pretty healthy. That’s because it’s packed with things like monounsaturated fatty acids and antioxidants that are tied with a speedier metabolism.
9) 3 Cups Air-Popped Popcorn
Yep, you read that correctly. One cup of air-popped popcorn has just 30 calories in it, meaning you could eat up to three to stay under 100 calories, or more if you have it in your calorie budget. Plus, the length of time it takes to munch on it extends snack-time, a mental trigger that may help you feel full sooner. Bring on movie night!
10) Celery (or Carrots!) and 2 Tablespoons Hummus
Hummus is a truly wonderful addition to many snacks, not the least of which is enjoying it paired with some celery or carrots. Because both celery and carrots are so low in calories, you can pretty much eat your fill of them with the hummus to get all your mid-afternoon snack needs met (and then some!).
Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.