You'll find some suggestions for low-calorie snacks below. Longer recipes are linked out, click the recipe name for full details.
For even more options, use the guidelines here to identify snacks that works for your personal preferences and goals.
Guidelines
1. Shift your perception of a snack from ultra-processed foods wrapped in plastic to "mini-meals". E.g. a small sandwich, a small bowl of salad.
2. Create snacks that satisfy your hunger. Include healthy fats, protein, and fiber as they slow your digestion and will help keep you full until your next meal.
3. Keep portions of processed foods like protein bars, crackers, cereal etc. to 1–2 cupped hands. This should be around 200-300 calories. Don't fill up so much on snacks and find that you aren't hungry anymore when it comes to your main (usually more nutritious) meals.
Sweet snacks
| Name | Notes | Tags |
|
Konjac jelly drinks (zero cals)
|
Store-bought, Vegan | |
| Sugar Free Chocolate Vanilla Swirls Pudding | Store-bought, Vegetarian | |
| Grass jelly and milk | Unsweetened chin chow + unsweetened soy or almond milk + sugar-free sweetener to taste | Vegan |
| Protein bar |
Choose one that is under 230 calories. It should also have more grams of protein than fat. |
Store-bought, Vegan, Vegetarian |
| Non-fat Greek yogurt and frozen berries/sugar-free jam |
Choose a low fat greek yogurt plain without added sugar. Skip flavoured yogurt, you can add fresh fruit on your own! Frozen berries are great for this. You can also add a spoon of sugar-free jam. |
Vegetarian |
| Protein shake and frozen berries | Protein powder recommendations | Vegan |
| Oatmeal and a spoon of nut butter | Use instant or quick cooking oats for easy cooking in the microwave. | Vegan |
| Milk and cereal |
Use an unsweetened low-fat milk or plant-based milk (almond milk has the lowest calories). Pick a cereal with less than 5g of sugar and 150kcals per serving (3/4–1 cup). If you need it sweeter add a sugar-free sweetener (I love a spoon of unsweetened cocoa powder inside too). |
Vegan |
| Protein shake and cereal | Vegan | |
| Berry smoothie | Blend 1 cup milk and 1/2 cup berries (frozen is best). Optional: 1 scoop protein powder or 1/2 cup Greek yogurt. | Vegan, Vegetarian |
| Chocolate banana smoothie | Blend 1 banana (sliced and frozen is best), 1 tbsp unsweetened cocoa powder, 1 cup milk. Optional: 1 scoop protein powder, a few walnuts. | Vegan, Vegetarian |
| Rice cakes with nut butter and/or jam | Vegan | |
| Apple with a tablespoon of peanut butter | Be mindful or portion size and measure out 1 flat (not rounded) tablespoon / a thumb-sized amount. Try using PB2 to save calories from fat too. | Vegan |
|
Wholemeal toast with nut butter and jam/banana slices |
Be mindful or portion size and measure out 1 flat (not rounded) tablespoon / a thumb-sized amount. Try using PB2 to save calories from fat too. A low sugar or sugar free jam would be great too. | Vegan |
|
A cupped handful of baked nuts |
Get plain baked nuts (almonds, walnuts, cashews are all great) not roasted in oil and sugar. | Vegan |
|
Low-fat cottage cheese + small tsp of honey |
Vegetarian | |
| Egg banana pancake | Vegetarian | |
| Chia pudding | Vegan |
Savoury snacks
| Name | Notes | Tags |
|
Canned tuna salad
|
||
|
Miso soup
|
Get instant miso soup packets to save time and add some cubed tofu for protein |
|
| Puffed rice cakes with salsa | Vegan | |
|
Seaweed |
Lightly roasted not fried/crispy like Tao Kae Noi brand | Vegan |
|
A cupped handful of baked nuts |
Get plain baked nuts (almonds, walnuts, cashews are all great) not roasted in oil and sugar. | Vegan |
| Salted popcorn | Air popped is best! You can do this in the microwave or over the stove. | |
|
Edamame beans seasoned with a sprinkle of salt |
Get peeled frozen edamame beans to save time. | Vegan |
| Chickpeas seasoned with curry powder
|
Get canned chickpeas to save time. | Vegan |
| Veggie sticks (like bell pepper, celery, carrots) with hummus | Get a low fat hummus to save calories or make your own. | Vegan |
| Egg omelet with cherry tomatoes and spinach | Add a slice of low fat cheese if you have extra calories to spare. | Vegetarian |
| Egg muffins | Make a big batch over the weekend to save time on weekday snacks. | Vegetarian |
| Omelet in a mug |
|
Vegetarian |
| Wholemeal toast, avocado, boiled eggs | Boil and peel a few eggs in advance over the weekend. Store in an air-tight container in the fridge. | Vegetarian |
| Wholemeal toast with scrambled eggs
|
Use more egg whites and less egg yolks to save calories if needed. Add a handful of spinach or mushrooms to make it more filling! | Vegetarian |
|
Wholemeal toast with tuna |
Use tuna canned in water not oil. Mix a can of tuna with 1-2 tbsp Greek yogurt, pepper, salt, onion powder, and lemon juice / mustard. Add corn kernals, chopped green apple / cucumber / celery for more flavour and crunch. Save the extra to make another sandwich. | |
| Half a pita pocket with chicken, salsa, veggies | Get pre-cooked rotisserie chicken and pre-washed salad to save time. |