Five Weight-Loss
Friendly Snacks You Will Love
The words “weight-loss” and “snacks” often appear in the
same sentence.
But that might also bring thoughts of "tasteless,"
"cardboard," and "completely unsatisfying."
Right?
Let me give you my best weight-loss friendly snacks that
aren't just nutritious but also delicious!
What’s my criteria you ask?
They have to be nutrient-dense whole foods where a little
goes a long way; foods that contain
protein and/or fibre.
1 - Nuts
It’s true - nuts contain calories and fat, but they are NOT
fattening!
Well, I’m not talking about the “honey roasted” ones, of
course. Those probably are fattening.
Studies show that people who eat nuts tend to be healthier
and leaner.
By the way, nuts also contain protein and fiber, which means
a small amount can go pretty far in terms of filling you up. Not to mention the
vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least
10% of the fat in them is not absorbed by the body, and almonds can also help
to boost your metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small
container and throw it in your purse or bag.
2 - Fresh Fruit
As with nuts, studies show that people who tend to eat more
fruit, tend to be healthier. (I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I'm not
talking juice or sweetened dried fruit) also contain a fair bit of water and
fiber; not to mention their nutritional value with vitamins, minerals, and
antioxidants. And fresh fruit is low in calories.
Fiber is something that not only helps to fill you up (known
as the "satiety factor") but also helps to slow the release of the
fruit sugar into your bloodstream and reduce the notorious "blood sugar
spike."
Win-win!
Try a variety of fruit (apples, pears, berries, etc.) and
pair that with a handful of nuts.
Tip: Can't do fresh? Try frozen. Plus, they're already
chopped for you.
3 - Chia seeds
This is one of my personal favorites…
Chia is not only high in fiber, but
it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well
as antioxidants, calcium, and magnesium.
Have you seen how awesome these tiny guys are?
They also absorb a lot of liquid, so by soaking them for a
few minutes, they make a thick pudding (that is delicious and fills you up).
Check this recipe out!
Prep time
15 mins
Total time
15 mins
Author: Minimalist Baker
Vegan, Gluten-Free
Serves: 4
Ingredients
· 1
1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened
· 1/3
cup (63 g) chia seeds
· 1/4
cup (24 g) cacao or unsweetened cocoa powder
· 2-5
Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if
blending)
· optional: 1/2
tsp ground cinnamon
· 1/4
tsp sea salt
· optional: 1/2
tsp vanilla extract
Instructions
1. Add
all ingredients except sweetener to a mixing bowl and whisk vigorously to
combine. If not blending (which I preferred!), sweeten to taste with maple
syrup at this time. If blending, you can sweeten later with maple syrup or
dates.
2. Let rest covered in the fridge
overnight or at least 3-5 hours (or until it's achieved a pudding-like
consistency).
3. If blending, add to a blender and
blend until completely smooth and creamy, scraping down sides as needed.
Sweeten to taste.
4. Leftovers keep covered in the
fridge for 2-3 days, though best when fresh.
5. Serve chilled with desired
toppings, such as fruit, granola, or coconut whipped cream.
*Nutrition information is a rough estimate for 1 of 4 servings.
*Prep time does not include chilling!
*Recipe loosely adapted from Pop Sugar.
Nutrition Information
Serving size: 1/4
of recipe Calories: 133 Fat: 8 g Saturated
fat: 1.2 g Carbohydrates: 17
g Sugar: 9gSodium: 187mg Fiber: 8.6
g Protein: 5.3 g
Vegan, Gluten-Free
Serves: 4
Ingredients
· 1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened
· 1/3 cup (63 g) chia seeds
· 1/4 cup (24 g) cacao or unsweetened cocoa powder
· 2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if blending)
· optional: 1/2 tsp ground cinnamon
· 1/4 tsp sea salt
· optional: 1/2 tsp vanilla extract
Instructions
1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).
3. If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
4. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
5. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.
*Nutrition information is a rough estimate for 1 of 4 servings.
*Prep time does not include chilling!
*Recipe loosely adapted from Pop Sugar.
Nutrition Information
Serving size: 1/4 of recipe Calories: 133 Fat: 8 g Saturated fat: 1.2 g Carbohydrates: 17 g Sugar: 9gSodium: 187mg Fiber: 8.6 g Protein: 5.3 g
4 - Boiled or poached eggs
Eggs are packed with nutrition and most of it is in the
yolk.
They contain a lot of high-quality protein and a good amount
of vitamins and minerals.
And recent research shows that the cholesterol in the yolks
is NOT associated with high elevated cholesterol or heart disease risk.
Yup, you read that right!
Tip: Boil a bunch of eggs and keep them in your fridge for a
super-quick (and nutritious) snack!
5 - Vegetables
I don’t need to tell you how great these are for you, but
just maybe I need to sell you on the delicious “snackability” of these
nutrition powerhouses.
Veggies contain fibre and water to help fill you up, and you
don't need me to tell you about their vitamins, minerals, and antioxidants,
right?
You can easily open a bag of baby carrots and/or cherry
tomatoes and give them a quick rinse (they’re already bite-sized).
Tip: Use a bit of dip. Have you put almond butter on celery?
How about trying my new hummus recipe below?
Conclusion:
Go ahead and try one, or more, of these healthy snacks.
Prepare them the night before if you need to. They will not be
"tasteless," like "cardboard," or "completely
unsatisfying." Trust me.
Recipe (Vegetable Dip): Hummus
Makes about 2 cups
1 can chickpeas (garbanzo beans), drained &
rinsed
⅓ cup tahini
1 garlic clove
2 tbsp sesame oil
2 tbsp lemon juice
1 dash salt
1 dash pepper
1. Put all ingredients into a
food processor and blend until smooth. You may need to thin it out with a bit
of water, so add it 1 or 2 tablespoons at a time and blend.
Serve & enjoy!
Tip: Don’t like sesame? Use an
avocado in place of the tahini, and olive oil in place of the sesame oil.
References:
