Struggling with afternoon cravings that derail your weight management goals? You’re not alone. Research shows 73% of Brits regularly snack between meals, but most reach for processed options that spike blood sugar and leave them hungrier than before.
The solution isn’t eliminating snacks, it’s choosing the right healthy snacks to add between your meals. Strategic snacking can accelerate weight management by keeping your metabolism active, preventing overeating at main meals, and providing sustained energy throughout the day.
These 17 nutritionist-approved healthy snacks transform your between-meal moments into opportunities for effective weight management. They help you maintain steady blood sugar levels while satisfying cravings naturally.
Table of Contents
Best Healthy Snacks to Add Between Your Meals: What Works
The most effective healthy snacks between your meals combine three essential elements:
- Protein for muscle maintenance
- Fibre for satiety
- Healthy fats for sustained energy
Top performers include mixed nuts (160-200 calories), Greek yoghurt with berries (120 calories), and hummus with vegetables (80 calories). These combinations keep you satisfied for 2-3 hours whilst supporting your weight management goals by preventing energy crashes that lead to poor food choices.
Quick Grab-and-Go Healthy Snacks
When you’re rushing between meetings or need instant energy, these portable options are perfect healthy snacks to add between your meals without any preparation time required.
Mixed Nuts
Calories: 160-200 per 30g serving | Prep time: 0 minutes
Mixed nuts are here to save your day and waistline if you love munching on crunchy treats between meals. Almonds, pistachios, and cashews are brilliant substitutes for sugary snacks, packed with nutrients including unsaturated fatty acids that help keep cravings in check.
Why it works: The combination of protein, healthy fats, and fibre slows digestion, keeping you satisfied for hours whilst supporting heart health.
UK shopping tip: Look for unsalted varieties at Tesco, ASDA, or M&S. Avoid flavoured options that contain added sugars.
Dark Chocolate (70% Cocoa or Higher)
Calories: 50-70 per 10g square | Prep time: 0 minutes
Cocoa offers numerous health benefits, but we’re not referring to regular chocolate bars laden with milk and sugary additives. Dark Chocolate (70% cocoa or higher) is mostly raw cocoa, supporting overall health whilst potentially reducing cardiovascular disease risks.
Why it works: Dark Chocolate contains compounds that may help reduce cortisol levels and curb cravings for sweet, salty, and fatty foods.
UK shopping tip: Green & Black’s and Lindt Excellence ranges offer excellent options at most UK supermarkets.
Dried Fruits (Portion-Controlled)
Calories: 80-120 per 20g serving | Prep time: 0 minutes
Many people have conflicting opinions about the healthiness of dried fruits. The truth is, dried fruits retain their nutrients whilst offering concentrated energy. These portable healthy snacks are rich in fibre, antioxidants, and micronutrients.
Why it works: Natural fruit sugars provide quick energy whilst fibre helps prevent blood sugar spikes.
Portion control tip: Stick to a small handful (20g) to avoid excess calories. Pre-portion into small containers for convenience.
Homemade Weight Loss Snacks
For those who prefer controlling ingredients and saving money, these homemade options are excellent, healthy snacks to add between your meals with minimal preparation effort.
Turkey Roll-Ups
Calories: 120-150 per serving | Prep time: 5 minutes
Turkey roll-ups aren’t only delicious and incredibly easy to prepare, but also make brilliant go-to snacks. Use turkey slices as wraps to avoid high-calorie bread whilst creating a protein-packed treat.
Recipe: Slice a turkey, add a dash of mustard, and fill with lettuce, sliced cucumber, basil leaves, and red pepper strips.
Why it works: High protein content (15-20g per serving) helps maintain muscle mass during weight loss, whilst keeping you full.
Chia Pudding
Calories: 140-180 per serving | Prep time: 5 minutes (plus 2 hours setting)
Who wouldn’t love treating themselves to delicious pudding? Chia pudding can be among the healthiest snacks when made with the right ingredients. Chia seeds lower heart disease risk, regulate blood pressure, and provide exceptional satiety.
This is a simple recipe: Mix 2 tablespoons of chia seeds with 120ml unsweetened almond milk and your favourite fruits. Refrigerate for 2 hours at least.
Why it works: Chia seeds expand in liquid, creating a filling, fibre-rich snack with omega-3 fatty acids.
Baked Sweet Potato Fries
Calories: 100-130 per serving | Prep time: 30 minutes
French fries are hard to resist, especially when losing or maintaining weight. Traditional deep-fried versions strip potatoes of valuable nutrients whilst adding excessive calories. Baked sweet potato fries offer a healthier alternative.
Method: Slice sweet potatoes, toss with 1 tsp olive oil and seasonings, then bake at 200°C for 25-30 minutes.
Why it works: Sweet potatoes provide beta-carotene, fibre, and complex carbohydrates for sustained energy.
Sweet Healthy Snacks That Satisfy Cravings
Combat sweet tooth temptations with these naturally satisfying treats. They are the perfect healthy snacks to add between your meals when you need something indulgent yet nutritious.
Greek Yoghurt with Berries
Calories: 120-150 per serving | Prep time: 2 minutes
Greek yoghurt has always been among the best healthy snacks for daily meals. It’s an excellent option for weight loss, supporting digestive health whilst boosting metabolism for increased energy levels.
Perfect combination: 150g Greek yoghurt with 80g fresh berries provides protein, probiotics, and antioxidants.
Why it works: High protein content (15-20g) supports muscle maintenance whilst probiotics aid digestion and potentially support weight management.
Chocolate Banana Pops
Calories: 90-120 per pop | Prep time: 10 minutes (plus freezing time)
Healthy snacks shouldn’t be boring meals you forcibly consume. They can be enjoyable treats you anticipate! This healthy version uses dark Chocolate instead of regular Chocolate.
Method: Slice bananas, dip in melted dark Chocolate, then freeze for 2+ hours.
Why it works: Bananas provide potassium and natural sweetness, whilst dark Chocolate offers antioxidants without excessive sugar.
Apple Slices with Peanut Butter
Calories: 190 per serving (1 medium apple + 1 tbsp PB) | Prep time: 3 minutes
Many snackers favour peanut butter, but pairing it with apples rather than toast creates a healthier option. Both apples and peanut butter are fibre-rich, creating a satisfying treat.
Why it works: Combining soluble fibre from apples and protein from peanut butter helps stabilise blood sugar levels.
Tip: Choose natural peanut butter without added sugars or oils for maximum benefits.
Protein-Packed Options for Sustained Energy
These high-protein choices are ideal healthy snacks to add between your meals for maintaining muscle mass and keeping hunger at bay for hours.
Hard-Boiled Eggs
Calories: 70 per egg | Prep time: 12 minutes (batch cook weekly)
Hard-boiled eggs are among the most convenient, protein-rich, healthy snacks available. They’re portable, filling, and all the essential amino acids your body needs.
Why it works: Complete protein helps maintain muscle mass during weight loss, keeping you satisfied for hours.
Meal prep tip: Boil a dozen eggs weekly and store them in the refrigerator for grab-and-go convenience.
Protein Smoothies
Calories: 150-200 per serving | Prep time: 5 minutes
Smoothies are delicious options for healthy snacks or energy-boosting breakfast alternatives, especially when protein-based. Protein smoothies help rev up metabolism whilst providing sustained energy throughout the day.
The base recipe is as follows: 1 scoop protein powder, 200 ml unsweetened almond milk, a handful of spinach, 80g frozen berries, and ice.
Why it works: High protein content supports muscle maintenance, whilst fruits provide natural sweetness and micronutrients.
Crunchy Low-Calorie Options
Satisfy your need for texture and crunch with these low-calorie, high-satisfaction healthy snacks to add between your meals.
Air-Popped Popcorn
Calories: 80-100 per 20g serving | Prep time: 5 minutes
Low-carb snacks are excellent for weight management. Rich in fibre, Popcorn provides exceptional satiety whilst offering antioxidants and valuable micronutrients.
Why it works: Its whole grain status means it provides sustained energy, while the high fibre content promotes fullness.
Important: Avoid highly salted varieties or those with caramel/chocolate coatings. Air-popped versions are ideal.
Hummus with Cucumber Slices
Calories: 80 per serving (2 tbsp hummus + 1 cucumber) | Prep time: 3 minutes
Many people enjoy the crunchy texture of cucumbers, which makes them excellent healthy snacks. Pairing them with creamy hummus creates a flavourful, satisfying combination rich in protein, fibre, and healthy fats.
Why it works: Cucumbers provide hydration and virtually no calories, whilst hummus offers plant-based protein and fibre.
Variation: For variety, try with carrot sticks, bell pepper strips, or celery.
Whole Grain Crackers with Avocado
Calories: 150-180 per serving | Prep time: 3 minutes
Everything made from whole grains makes excellent healthy snacks. Quality crackers provide sustained energy, whilst avocado offers heart-healthy monounsaturated fats.
Simple preparation: Mash half an avocado onto 4-5 whole grain crackers, season with salt, pepper, and lemon juice.
Why it works: Avocados’ healthy fats and fibre content promote satiety, while whole grains provide steady energy release.
Energy-Boosting Options
When you need quick energy without the crash, these natural fuel sources are perfect healthy snacks to add between your meals for sustained vitality.
Dates Stuffed with Nuts
Calories: 120-150 per 2 dates | Prep time: 2 minutes
Quick-access snacks are everyone’s favourite. Dates offer your back-up plan, providing healthy snacks with excellent benefits that help maintain your nutritional goals.
Simple method: Remove pits from 2 Medjool dates and stuff them with almonds or walnuts.
Why it works: Natural fruit sugars provide quick energy, whilst nuts add protein and healthy fats for sustained satisfaction.
Homemade Energy Bars
Calories: 120-180 per bar | Prep time: 15 minutes (makes 12 bars)
Energy bars were once favourite treats consumed as healthy snacks, available in various flavours. Some brands aren’t healthy, resembling candy bars disguised as nutritious meals.
DIY recipe: Blend dates, oats, nuts, and protein powder. Press into pan, refrigerate, then cut into bars.
Why it works: Controlling ingredients ensures optimal nutrition without excess sugars or artificial additives.
Cottage Cheese with Fruit
Calories: 120-140 per serving | Prep time: 2 minutes
Cottage cheese provides exceptional protein content (14g per 100g serving) whilst remaining relatively low in calories. It’s an underrated option among healthy snacks for weight loss.
Perfect pairings: Fresh pineapple, berries, or sliced peaches complement cottage cheese beautifully.
Why it works: Casein protein digests slowly, releasing sustained amino acids for muscle maintenance and satiety.
Common Snacking Mistakes That Cause Weight Gain
Even with the best intentions, certain snacking habits can sabotage weight loss efforts:
- Mindless munching: Eating whilst watching TV or working leads to overconsumption
- Skipping snacks entirely: This often results in overeating at main meals
- Choosing ‘diet’ foods: Many low-fat options contain added sugars and artificial ingredients
- Ignoring portion sizes: Even healthy snacks contain calories that add up quickly
- Emotional eating: Using food to cope with stress rather than genuine hunger
How to Portion Control Your Snacks
Proper portion control transforms any food into a weight-friendly option:
- Use smaller plates/bowls: Visual tricks help control portions naturally
- Pre-portion snacks: Divide larger packages into single-serving containers
- Follow the palm rule: A palm-sized portion of protein, a thumb-sized portion of fats
- Include protein and fibre: These nutrients naturally promote satiety
- Eat mindfully: Focus on flavours and textures rather than distractions
Adding healthy snacks between your meals is a game-changer for effective weight management. It’s about choosing nutrient-dense options that work with your body’s natural rhythms rather than against them. Start with 2-3 options from this list, prep them in advance, and watch how strategic snacking transforms your energy levels, curbs cravings, and supports your long-term weight management goals.
FAQs
1. What are the best healthy snacks to add between meals for weight management?
The most effective healthy snacks between your meals combine protein, fibre, and healthy fats. Top choices include mixed nuts, Greek yoghurt with berries, apple slices with peanut butter, and hummus with vegetables. These options provide sustained energy whilst preventing overeating at main meals.
2. How many calories should healthy snacks have for effective weight management?
Healthy snacks to add between your meals should typically contain 100-200 calories. This range provides sufficient nutrients and satisfaction without significantly impacting daily calorie goals whilst supporting your weight management objectives.
3. When is the best time to add healthy snacks between meals?
The optimal times to add healthy snacks between meals are mid-morning (10-11 am) and mid-afternoon (3-4 pm), when energy levels naturally dip. This timing prevents excessive hunger at main meals while maintaining steady blood sugar levels.
4. Can adding healthy snacks between meals actually help with weight management?
Yes, strategically adding healthy snacks between your meals can support effective weight management by preventing extreme hunger that leads to overeating, maintaining stable blood sugar levels, and keeping metabolism active throughout the day.
5. How do I choose the right healthy snacks to add between meals?
Choose healthy snacks to add between your meals that include at least two of these components: protein (nuts, yoghurt), fibre (fruits, vegetables), and healthy fats (avocado, seeds). Avoid processed options high in added sugars or refined carbohydrates that cause energy crashes.
