Staying on track with weight loss goals doesn’t mean you have to sacrifice flavor or convenience. When hunger strikes between meals, reaching for a nutritious snack can help you maintain energy levels, control cravings, and make the most of your weight loss medications like Semaglutide or Tirzepatide. Here are some easy, 5-minute snack ideas packed with protein, fiber, and healthy fats to keep you satisfied without derailing your progress.
1. Greek Yogurt with Berries and Nuts
This snack is creamy, delicious, and packed with protein and fiber. Greek yogurt provides a good dose of protein, while the berries add natural sweetness and antioxidants. Nuts contribute healthy fats, which can help you feel full for longer.
Ingredients:
- 1/2 cup Greek yogurt (plain, unsweetened)
- 1/4 cup mixed berries (blueberries, raspberries, strawberries)
- 1 tbsp almonds, walnuts, or pecans
Instructions:
- Scoop Greek yogurt into a bowl.
- Top with berries and sprinkle nuts over the top.
- Enjoy immediately for a quick and satisfying snack.
Protein: 12-15g
2. Veggies with Hummus
Veggies and hummus are a perfect match when you’re looking for a savory snack that’s low in calories but high in fiber and healthy fats. This combo is both crunchy and satisfying, with hummus adding protein and flavor to each bite.
Ingredients:
- 1/2 cup baby carrots, cucumber slices, or bell pepper sticks
- 2 tbsp hummus (plain or flavored)
Instructions:
- Portion out your veggies and place hummus in a small bowl.
- Dip and enjoy!
Prep Tip: Pre-slice your veggies and keep them in the fridge to make this snack even quicker.
Protein: 2-3g per serving
3. Apple Slices with Almond Butter
Apple slices with almond butter make for a quick and nutrient-dense snack. Apples provide fiber, while almond butter is rich in healthy fats and protein, making this snack satisfying and energizing.
Ingredients:
- 1 medium apple, sliced
- 1 tbsp almond butter
Instructions:
- Slice the apple and spread almond butter on each slice, or use as a dip.
- Enjoy this sweet and satisfying snack.
Protein: 3-4g
Tip: Try adding a sprinkle of cinnamon on top for extra flavor and antioxidants.
4. Hard-Boiled Eggs and Cherry Tomatoes
Hard-boiled eggs are an excellent source of protein and healthy fats, and they pair perfectly with cherry tomatoes for added fiber and flavor. This snack is easy to prepare in advance and can be stored in the fridge for several days.
Ingredients:
- 2 hard-boiled eggs
- 1/2 cup cherry tomatoes, halved
- Salt and pepper to taste
Instructions:
- Slice the hard-boiled eggs and place them on a plate with cherry tomatoes.
- Season with a pinch of salt and pepper for extra flavor.
Protein: 12-14g
Prep Tip: Boil a batch of eggs at the beginning of the week for a quick snack option.
5. Cottage Cheese and Pineapple
Cottage cheese and pineapple make a refreshing snack that’s rich in protein and naturally sweet. Cottage cheese provides a good amount of protein, while pineapple adds vitamins and a touch of natural sugar for a balanced treat.
Ingredients:
- 1/2 cup cottage cheese (low-fat or full-fat, as preferred)
- 1/4 cup pineapple chunks (fresh or canned in juice, not syrup)
Instructions:
- Spoon cottage cheese into a bowl and top with pineapple chunks.
- Stir to combine or enjoy as is.
Protein: 10-12g
Tip: Add a sprinkle of chia seeds or flaxseeds for an extra fiber boost.
6. Rice Cake with Avocado and Cherry Tomatoes
For a snack that’s light but filling, try a rice cake topped with avocado and cherry tomatoes. This snack is rich in healthy fats from the avocado and provides a satisfying crunch from the rice cake.
Ingredients:
- 1 plain rice cake
- 1/4 avocado, mashed
- 3-4 cherry tomatoes, sliced
- Salt and pepper to taste
Instructions:
- Spread mashed avocado on the rice cake.
- Top with cherry tomato slices and season with salt and pepper.
Protein: 2-3g
Tip: Add a sprinkle of sesame seeds or red pepper flakes for extra flavor.
7. Cheese and Cucumber Slices
Cheese and cucumber slices make for a simple, refreshing snack that combines protein and healthy fats. Choose a cheese with higher protein content, like cheddar or mozzarella, and pair it with crisp cucumber slices.
Ingredients:
- 1 oz cheese (cheddar, mozzarella, or your favorite type)
- 1/2 cucumber, sliced
Instructions:
- Slice the cheese into small pieces.
- Pair with cucumber slices for a quick, low-carb snack.
Protein: 7-8g
Prep Tip: Pre-slice cheese and cucumbers for a grab-and-go snack option.
8. Turkey and Cheese Roll-Ups
These roll-ups are quick to make and perfect when you’re craving something savory. Turkey provides lean protein, while cheese adds flavor and healthy fats.
Ingredients:
- 2 slices of turkey breast (low-sodium)
- 1 slice of cheese (Swiss, cheddar, or your choice)
Instructions:
- Place cheese on turkey slices and roll them up.
- Enjoy this protein-packed snack immediately.
Protein: 10-12g
Tip: Add a slice of avocado or a handful of spinach for extra nutrients.
9. Chia Pudding with Almond Milk
Chia pudding is a versatile snack that can be made in advance and stored in the fridge. Chia seeds are high in fiber and provide a good amount of protein, making this pudding a satisfying snack option.
Ingredients:
- 1 tbsp chia seeds
- 1/2 cup almond milk (or any milk of choice)
- Optional: a few drops of vanilla extract or a dash of cinnamon
Instructions:
- In a jar or small container, mix chia seeds and almond milk.
- Stir well, cover, and refrigerate for at least 10 minutes (or overnight for thicker pudding).
- Enjoy as a snack anytime.
Protein: 3-4g
Tip: Top with a few berries or a sprinkle of nuts for added texture and flavor.
10. Protein-Packed Smoothie
A smoothie is a great way to enjoy a protein boost on the go. Blend up a quick, balanced smoothie for a snack that’s both filling and delicious.
Ingredients:
- 1/2 cup unsweetened almond milk
- 1/2 cup Greek yogurt
- 1/2 cup frozen berries (blueberries, strawberries, or raspberries)
- 1 tbsp chia seeds or flaxseeds
Instructions:
- Combine all ingredients in a blender and blend until smooth.
- Pour into a glass and enjoy immediately.
Protein: 12-15gPrep Tip: Pre-portion smoothie ingredients in bags or containers in the freezer for an even quicker prep time.