Healthy Snacks for Weight Loss: 20 Nutritionist-Approved Options Under 200 Calories

Crisp, colorful vegetables like cucumbers and tomatoes make a refreshing, low-calorie snack packed with vitamins and fiber.

Snacking often gets a bad rap when you’re trying to lose weight, but the truth is, the right snack at the right time can help prevent cravings, curb overeating, and keep your energy steady. Especially during the 5-Day Reset Challenge or Phase 2 of the protocol, having smart, satisfying snack options can make all the difference between staying on track and spiraling off plan.

You don’t need to starve between meals to see results. You just need snacks that are low in calories, high in purpose, and built to support your goals.

The Science of Smart Snacking

Strategic snacking can:

• Keep blood sugar stable (goodbye, energy crashes)
• Prevent overeating at meals by reducing extreme hunger
• Help regulate hormones like ghrelin and leptin
• Provide mental clarity and emotional balance during the day

The key? Choose snacks that combine protein, fiber, and volume so you feel full without overdoing calories.

20 Healthy Snacks for Weight Loss (All Under 200 Calories)

Let’s break this list into two categories: homemade & fresh ideas for when you have a few minutes, and store-bought or grab-and-go options for those busier days.

Homemade & Fresh Snack Ideas

These snacks are simple, prep-friendly, and Phase 2 compliant unless otherwise noted.

Hard-Boiled Egg + Sliced Cucumber

• ~90 calories 
• High protein, hydrating
• Phase 2 approved

Apple Slices + Cinnamon

• ~100 calories
• Fiber-rich, sweet without sugar
• Phase 2 approved

Cottage Cheese + Fresh Tomato

• ~120 calories
• Protein-packed, savory and fresh
• Phase 2 approved

Tuna Lettuce Wraps with Dill + Lemon

• ~140 calories 
• Lean protein and crunch
• Phase 2 approved

Strawberries + 1 tbsp Apple Cider Vinegar Dip

• ~70 calories 
• Tart, blood-sugar balancing
• Phase 2 approved

Zucchini Chips with Garlic Powder

• ~80 calories 
• Crunchy, oven-roasted snack
• Phase 2 approved

Baked zucchini chips are a crunchy, guilt-free alternative to traditional chips—perfect for satisfying savory cravings.

Celery Sticks + Tomato Salsa

• ~50 calories 
• Crisp, juicy, and zesty
• Phase 2 approved

Roasted Radishes with Herbs

• ~60 calories 
• Low-calorie and satisfying
• Phase 2 approved

Egg White Veggie Muffins (Mini)

• ~90 calories  
• Portable and packed with protein
• Phase 2 approved

Cucumber + Cottage Cheese “Boats”

• ~100 calories 
• Refreshing, creamy, and filling
• Phase 2 approved

Store-Bought or Prep-Free Snack Options

When time is tight, keep these on hand for quick satisfaction.

Pre-portioned Turkey Jerky (No Sugar Added)

• ~80–100 calories 
• High protein
• Phase 2 approved

1 Small Green Apple

• ~80 calories 
• Natural fiber boost
• Phase 2 approved

Cottage Cheese Single-Serve Cup (Low-Fat, Plain)

• ~90–100 calories 
• Protein-packed
• Phase 2 approved

Protein-rich snacks like cottage cheese and boiled eggs help keep you satisfied between meals while supporting muscle health.

Melba Toast + Tomato Slice

• ~100 calories 
• Crunch and flavor
• Phase 2 approved

Unsweetened Herbal Iced Tea + Apple Cider Vinegar Shot

• ~10–20 calories 
• Hydrating and appetite-balancing
• Phase 2 approved

Bagged Cucumber Slices or Cherry Tomatoes

• ~35–50 calories 
• Volume-rich and refreshing
• Phase 2 approved

Mini Dill Pickles + Protein Shot (if compliant)

• ~70–100 calories 
• Salty and satisfying
• Phase 2 approved

Freeze-Dried Strawberries (No Added Sugar)

• ~90 calories 
• Crunchy and portable
• Phase 2 approved

Pre-cut Watermelon Cubes (in moderation)

• ~70–90 calories 
• Juicy, sweet, and filling
• Phase 2 occasional treat

Protein Coffee (Black with Drops or Stevia)

• ~50–100 calories  
• Great for energy and satiety
• Phase 2 approved

Nighttime Snacks That Won’t Wreck Your Progress

Evening cravings are common but they don’t have to derail your reset. Choose snacks that are easy to digest and supportive of sleep:

• Warm herbal tea + sliced apple
• Cottage cheese + cinnamon
• Strawberries + vinegar or lemon zest
• Egg whites with parsley or dill
• Cucumber slices with mint + lemon

These calm your system and keep your metabolism steady overnight.

Herbal tea paired with fresh apple slices and almonds makes for a cozy, nutrient-rich snack that’s light yet satisfying.

On-the-Go Snacking: Pack These for Busy Days

Need something quick and portable? Try:

• Turkey jerky
• Cucumber or celery snack bags
• Cottage cheese cups
• Mini tuna pouches
• Boiled eggs + pinch of sea salt

All are easy to toss into your purse or lunch bag and fully Phase 2 friendly.

How to Prevent Snacking From Becoming Overeating

Even healthy snacks can stall progress if you’re not mindful. Keep these principles in mind:

• Always portion before eating (no “just a few more” from the container)
• Pair protein + fiber to stay full longer
• Snack to prevent hunger, not avoid meals
• Watch high-calorie “health foods” like nuts, oils, and dried fruit

Snack with purpose, not out of boredom, stress, or habit.

Snack Smarter, Stay Satisfied

Snacks don’t have to be the enemy. In fact, the right snacks can make your reset easier by giving you energy, helping with cravings, and keeping you emotionally balanced.

Try 2–3 new ideas this week. Prep what you can, keep it simple, and remember: healthy eating isn’t about restriction. It’s about creating choices that actually work.

You’ve got this, and your snacks do too.

For more information on nutrition and weight loss, check outt hese articles:

Why Summer Is the Best Time to Start Your Weight Loss Journey

Meal Prep for Weight Loss: Save Time, Eat Healthy, Stay Consistent

Metabolism-Boosting Meal Plans: 7-Day Guide with Shopping Lists