Easy, healthy snacks are a must when trying to lose weight or maintain a healthy lifestyle. Personally, I aim to eat five times a day—three main meals and two smaller snacks. This routine keeps my metabolism going and prevents me from diving into unhealthy foods out of desperation between meals.
Easy, healthy snacks are a must when trying to lose weight or maintain a healthy lifestyle. Personally, I aim to eat five times a day—three main meals and two smaller snacks. This routine keeps my metabolism going and prevents me from diving into unhealthy foods out of desperation between meals.
We all know the “starving” feeling when hunger strikes at 3:30 PM, and trust me, if I don’t have a healthy snack ready, things can get a little crazy. So, for the sake of everyone, I take my snack prep seriously!
It’s easy to forget about snacks when you’re focused on prepping meals for breakfast, lunch, or dinner, but they are just as important! You’ll thank yourself during the week when a healthy snack is available, and you don’t need to depend on processed junk.
Still, need a little more convincing?
Here are 5 Reasons to Add Snacks to your Weight Loss Meal Plan
Incorporating healthy snacks into your weight loss plan isn’t just an excellent idea—it’s essential. Here’s why making snacks part of your weekly meal prep for weight loss plan can support your goals:
- Keeps Your Metabolism Steady: Eating small, balanced snacks between meals helps keep your metabolism going, preventing those energy dips that can lead to overeating later in the day.
- Prevents Overeating at Meals: When you snack strategically, you’re less likely to show up at meals ravenous. This helps with portion control and making healthier choices during your main meals.
- Helps Control Cravings: Prepping healthy snacks means you’re less likely to reach for high-sugar, processed snacks. Having wholesome options can satisfy cravings before they get out of control.
- Maintains Energy Levels: A well-balanced snack with protein and fiber keeps your energy levels up between meals, making it easier to stay focused and productive, whether you’re at work, home, or the gym.
- Supports Portion Control: When you portion out your snacks ahead of time, it’s easier to stay on track with your calorie goals. This ensures that snacks complement your weight loss plan, not derail it.
Let’s dive into my favorite make-ahead snack ideas to add to your weekly meal prep routine!
Tips for Prepping Weight Loss Snacks Ahead of Time
- Include Protein and Fiber in Every Snack. The purpose of a snack is to keep you fueled until your next meal, and snacks high in protein and fiber will do just that. They help you feel full and satisfied without the crash that comes with sugary or fatty snacks. Eating the right kind of snack can make a big difference in how you feel throughout the day.
- Portion Out Your Snacks. I’ll be honest—if you give me a box of crackers, I might eat half of it without even realizing it! That’s why I always portion my snacks ahead of time. Even though I like to think I’m good at “eyeballing” portions, I do better when I take the time to portion things like nuts, cheese, or crackers into individual servings. It reminds me that it’s a snack, not a full meal.
- Keep Snacks Visible and Available. My big game-changer was creating a dedicated snack area in my fridge. Before that, my healthy snacks were hidden behind other food, leading me to forget about them until they went bad. Now, I keep my prepped snacks front and center, so they’re easy to grab when I need them. No more reaching for junk food while the good stuff goes to waste!
- Keep It Simple. Snacks should be easy to prep. I spend about 3 hours total on meal prep, and I dedicate roughly 30 minutes to snacks. I keep it simple ,so I don’t spend my entire Sunday in the kitchen. You don’t need to prep every snack, but having a few options ready will make your week so much easier.
My Top 10 Make-Ahead Snack Ideas
Here are some of my favorite quick snacks that I prep on meal prep day. I don’t make all of them every week, but I aim for 4-5 different snacks to keep things interesting.
1. Nuts
Raw almonds and cashews are my go-to snacks. They’re full of healthy fats and protein. Pecans are another favorite, but I save them for recipes since they’re a bit pricier (hello, Salted Turtle Overnight Oats).
2. Hard-Boiled Eggs
Hard-boiled eggs are a staple snack for me. They’re packed with protein and keep me going until lunch. I usually make 5 eggs on Sunday—they take about 10 minutes, and I can prep something else while they boil. I’ll turn them into a quick egg sala if they don’t get eaten by mid-weekd.
3. Homemade Greek Yogurt & Fruit Cups
These yogurt and fruit cups are a new favorite in my snack rotation, and we can’t get enough of them! They’re so simple to make—just layer some yogurt and fruit in a cup—and they last all week in the fridge. Plus, they’re way cheaper and healthier than store-bought options.
I use full-fat plain Greek yogurt to check the sugar and calories. I like adding a splash of pure vanilla extract for an extra flavor boost. My go-to brand is Simply Nature from Aldi—believe it or not, it’s super creamy and has the best flavor!
4. Cottage Cheese
Cottage cheese has become a go-to high-protein snack in my house. I love topping it with a sprinkle of everything except the bagel seasoning or adding fresh berries for a sweet touch. It’s also delicious paired with whole-grain crackers or spread on a slice of toast. This snack is super filling, satisfying, and low in calories—making it a great option when looking for something nutritious that won’t derail your progress.
5. Cheese
I have a serious love-hate relationship with cheese. I love it so much that I could equicklyeat an entire block in one sitting! To keep myself in check, I cut up an 8-ounce block each week and portion it out with some crackers. It only takes about 2 minutes and helps me avoid going overboard. I also like to keep things easy by stocking up on cheese sticks—perfect for a quick grab-and-go snack. Here’s a tip: you can find large bags of cheese sticks for less than $10 at places like Costco or BJ’s Wholesale. If you’re a fellow cheese lover, definitely check there!
6. Turkey Sticks
Meat sticks are such a great option to have on hand for a quick, high-protein snack. While you can find beef varieties, I prefer keeping it lean with turkey. But whether you choose turkey or beef, there’s usually a fantastic range of flavors to pick from.
Chomps is a popular brand you can find in almost any grocery store these days. However, don’t forget to check out the store brands, too—many places offer their versions at a lower price without skimping on quality.
If you shop at Thrive Market, consider adding a box of their store-brand meat sticks to your cart. They’re delicious, and you can snag them for a great price. Trust me, these snacks are a lifesaver when you need something satisfying and nutritious on the go!
7. Cracker Snack Bags
As I mentioned earlier, portioning out snacks is key for me. I take a few minutes to portion crackers, pretzels, or chips into small bags. This helps prevent overeating and makes snack time more intentional.
8. Veggie Snack Packs
Just like fruit, if my veggies aren’t prepped, they’ll go bad. I cut up carrots, cucumbers, and bell peppers for easy snacks and pair them with hummus. It takes about 7-10 minutes to prep a few veggie packs for the week, but it’s worth it.
9. Tuna or Chicken Salad
These protein-packed salads are great for snacks or even a light lunch. I usually eat them with some crackers. Tuna salad takes about 5-10 minutes to make, while chicken salad will take longer if you need to cook the chicken.
10. Meat and Cheese Roll-Ups
These roll-ups are a favorite mid-afternoon snack for me and my kids. They’re simple to make, but having them prepped and ready to go makes snack time even easier. I store them in a plastic container in the fridge so they’re easy to grab.
Favorite high-protein roll-ups
Make snacks a priority on your Sunday meal prep day. It doesn’t take much time to portion out your snacks, but it makes a massive difference during the week. Having healthy, portion-controlled snacks available will help you stay on track and avoid less healthy options.
Carrie says
It costs more, but I buy cheese slices for my snacks. They are usually a decent portion (1 oz) and I can cut them into matchsticks to go with my crackers. Otherwise, I cut the pieces too big! In a 1cup, wide mouth mason jar, I layer salami over the cheese to keep the cheese from drying out, then I drop an empty Noosa yogurt cup on top and count out my crackers (so they don’t get soggy against the salami), and screw on a lid. Only problem is my kids want to eat them, so I need more jars!
Allissa says
pre sliced cheese contains nasty chemicals – much better to buy a block and slice it yourself
Rakela says
great suggestions! new follower on you your site and love all you do to make our lives a bit easier every day. Very inspiring and educational! Just a quick note: I think it would be really helpful to have a ‘printable’ format version of your posts just to avoid all the ads that get included in the printing. Otherwise, keep up the good work! 🙂
Susan says
YES! That is a great idea!
Sandie says
Thanks for the suggestions! I always have yogurt and fruit, but never thought to make them up ahead of time. Duh, how simple and quick!
Katie says
I love seeing your snack prep ideas! I’ve been doing this for my sons so they can grab snacks on their own. I should be doing it for the adults in the house too. 🙂
Susan Hughes says
These ideas are so simple yet absolutely brilliant. Most of us eat mindlessly and no one wants to count calories while we’re eating. Take care of it beforehand and you have a recipe for success. Literally! Thank you for the inspiration.
julie kramer says
I didn’t see how many crackers or cheese to put in a bag. Or how many veggies
vickie says
I would look at the portion size listed on the box and decide how many calories you want to consume for a snack and either reduce the suggested portion or go with what’s on the box. same with cheese.
Wendy says
Can you suggest a few healthy crackers?
shelli says
I put a piece of the peppers innards with seeds attached into the plastic container to help absorb moisture. They last a few days, but if they start to get limp, I cut them up in an egg scramble.
leah says
store cut up veggies in a plastic Ziploc bag with a paper towel. change the towel every day to absorb the extra moisture and veggies stay crisp.
Janice says
We’re big bell pepper fans here, but I always find even cutting it up a day early makes it less crunchy…therefore it’s a chore every time we eat it…which is every day. Do you notice this? I’ve done baggies and containers and it always seems less exciting the next day, let alone the rest of the week…Any suggestions?
Andrea says
Seriously try storing them in mason jars. I have tried some mason jar salads, they stay fresh and crunchy for over a week. some of these also include avocado which usually brown in seconds. The mason jars have a rubber lip on their lid so the air stays out. it works great!
Jil says
How do you keep the veggies from getting soggy?
TINA says
Nice! I’ve needed a push to have ready snacks available, to keep from grazing.
Norma says
Great list! I’ll be using some of these tips this weekend for my meal prep for sure. Thank you!