Why Snacks Matter
Cutting snacks entirely while dieting actually raises binge risk. A well-chosen snack steadies blood sugar and prevents overeating at the next meal.
Snacks Under 100kcal
- •20 cherry tomatoes: about 40kcal
- •1 cucumber: about 30kcal
- •1 carrot: about 35kcal
- •10 sheets of seaweed: about 50kcal
- •3 egg whites: about 50kcal
- •Unsweetened Greek yogurt 100g: about 60kcal
- •1 cup of popcorn (no butter): about 30kcal
- •3 celery sticks + hummus: about 80kcal
Snacks in the 100-200kcal Range
- •1 boiled egg: about 80kcal
- •10 almonds: about 70kcal
- •1 apple: about 95kcal
- •1 medium banana: about 105kcal
- •Tofu 100g: about 76kcal
- •1/2 cup edamame: about 95kcal
- •Unsweetened almond milk 250ml: about 30kcal
- •Protein bar (low calorie): about 150-200kcal
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Prepping snacks in advance stops impulsive chip-grabbing. Portion out a week's worth on Sunday.
When to Snack
- •10-11am: between breakfast and lunch
- •3-4pm: between lunch and dinner (peak hunger)
- •30 minutes pre-workout: energy top-up
- •30 minutes post-workout: protein for recovery
Snacks to Avoid
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Chips, chocolate, ice cream, soda, and fruit juice are high in sugar and calories and work against your diet.
“Snacking isn't forbidden — it's a smart choice.”
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