In the middle of a snack attack, it’s easy to reach for chips or candy, but ultimately unsatisfying because you’re hungry soon after. And sleepy, once the sugar rush is gone. Stop snacking on autopilot and try one of these 100 calorie or less snacking options with no regrets. (These suggestions are intended for days off the Military Diet, when you’re still trying to watch your weight and be mindful of your eating.)
One cup of blueberries
Blueberries are one of the best snacks if you’re craving some sweetness. It’s just a bonus that they pack so much nutrition and antioxidants into every bite, about as healthy as you can get without any guilt.
A Hard boiled egg
They say eggs are one of nature’s most perfect foods. A high protein snack like the humble egg really takes the edge off hunger and keeps you full till your next meal.
Bring a snack that’s already wrapped. Oranges are high in vitamin C and fiber. When we just drink the juice, all we get is sugar without the fiber to balance it out. Eating both together makes the orange a wholesome snack.
2 Cups of Strawberries
One cup of strawberries is less than 50 calories, so you can enjoy two cups or have one cup with 50 calories of yogurt or your choice of accompaniment.
1/2 cup Oatmeal
Sprinkle your oatmeal with a dash of cinnamon to keep your blood sugar levels stable. Oats contain both fiber and protein to keep you satisfied until your next meal.
6 cups of Microwave Popcorn
Check the packaging, but some brands have only 100 calories in 6 cups. Popcorn seems airy, but it actually has a lot of fiber so it fills you up!
Sprinkle one ounce of cheddar over a corn tortilla, fold it in half and nuke it for 20 seconds for a tasty and filling snack.
Cottage Cheese and Cantaloupe
1/2 a cup of cottage cheese is a protein powerhouse, best enjoyed with a wedge of cantaloupe to add some sweet to your savoury.
Almonds are so convenient to carry around in a small snack sized portion baggie and pull out when you feel the hanger coming on. Being so rich in fiber and protein means almonds satisfy longer than other snacks.
Eating an apple the normal way can seem a bit boring, but baking an apple adds a new twist and more complex flavour. Sprinkle some cinnamon on top and it almost feels like Grandma’s apple pie.
Cheese-Stuffed Pita Pocket
A mini sandwich gives you the satisfaction of biting into something substantial, but without the calories. Stuff a whole grain pita pocket with half an ounce of part skim ricotta cheese and a few cucumber slices.
Banana-Almond Milk Smoothie
Throw half a frozen banana into the blender with one cup of unsweetened almond milk and ice for a mini milkshake.
Blend 1/3 cup of yogurt with 2/3 cups of frozen blueberries and ice for a refreshing pick me up.
1/3 Cup Edamame
Young soybeans have both fiber and protein to keep you full, nevermind a healthy serving of iron too.
3/4 Cup Frozen Mango Cubes
For the ultimate snacking convenience, you can buy prepackaged and refrozen mango and keep it in your freezer. Mango is also great for keeping regular in the bathroom.
Slice of Raisin Bread
Ezekiel sprouted cinnamon raisin bread is a decadent treat that’s part breakfast and part dessert. At 80 calories per slice, you can also afford a little light butter spread, toasted or untoasted.
Small latte with skim milk
A creamy coffee fix is the perfect way to boost your afternoon energy with protein and caffeine. And hot drinks give you a feeling of fullness that will get you through the afternoon.
Rice Cake and Almond Butter
Spread 2 teaspoons of almond butter on a rice cake. Almond butter has more fiber and iron than peanut butter.
Whole Wheat Toast with Mashed Avocado
Spread one tablespoon of avocado on half a slice of thin wheat toast. Be careful, it’s easy to go over 100 calories on this one.
Dill pickles are crazy low in calories, but have a lot of salt. Two dill pickles have only 14 calories, but it might not be a great idea to eat 15 of them in one sitting. Snack at your own discretion!
12 Cocktail Shrimp with Hot Sauce
Shrimp, so tasty and low calorie with tons of good protein. Never feel guilty eating all the cocktail shrimp at a party again!
Small Sweet Potato
Nuke a small sweet potato and mash up with your favourite spices for a healthy snack. Salsa is also a super low calorie accompaniment for a sweet potato.
Chocolate Banana Pops
A little time consuming to make, but what a treat. Dip 1/2 a banana into two teaspoon of dark chocolate. Make these ahead of time but be careful not to eat them all at once.
Satisfy your salty cravings with 18 olives at 90 calories. The Mediterraneans know how to eat – olives are a healthy and savoury snack.
Eight Baby Carrots with Hummus
If you’re looking for some crunch factor in your snack, dip baby carrots into a tablespoon of hummus. You can also use salsa, tzatziki or ranch dressing if you look up the calories and use the appropriate amount.
Apple Slices with Peanut Butter
Salty and sweet satisfies almost all snack cravings. Spread a thin layer of peanut butter on a 3/4 cup of apple slices, making sure not to use more than two teaspoons of peanut butter if you want to stay under 100 calories
Yogurt With Sunflower Seeds
A teaspoon of sunflower seeds stirred into 1/2 a cup of yogurt adds some chewy texture, making for a satisfying snack.
Cucumber and Cream Cheese
Mix 2 tablespoons of low fat cream cheese with 2 tablespoons of chopped up red pepper (roasted is even better) and add pepper. Cut one medium cucumber into long strips/slices and spread the cheese mixture onto the long slices and roll up.
Pistachios are rich in protein, fiber, and vitamins and the good kind of fat.
One Cup of Tomato Soup
Tomato soup is one of the lowest calorie soups, providing a good winter comfort snack, but watch for cream content and be sure to read the label.
One cup of Frozen Grapes
Grapes are hydrating, full of water (and Vitamin K!). A snack like this won’t weigh you down.
Smoked Salmon Pinwheel
Spread 1 tablespoon of low-fat cream cheese onto a big slice of smoked salmon and roll it up. This snack is a protein and fat powerhouse meaning no crash and nothing but energy for hours.