42 Macro Friendly Snacks for Weight Loss from a Registered Dietitian
Why Most Snack Foods Fail You
Snacking can make or break your weight loss goals.
After coaching hundreds of women over the last 10 years, I’ve seen a common mistake: most people trying to lose weight and tone up choose snacks that are secretly sabotaging their results. Those so-called “healthy” snacks? They’re often calorie bombs that don’t keep you full.
The snack aisle is a trap of chips and crackers and candy. Those foods have been engineered to not make you feel full, and instead you’re left wanting to eat more.
Even the “healthy” snacks like almonds can easily add up to hundreds of extra calories per day and stop your weight loss!!
But it doesn’t have to be this way. You can have healthy, macro friendly snacks so you can lose fat without obsessing over foods!
Here’s what I look for in a weight-loss-friendly snack:
Snacks should have at least 10g of protein*
Include a fruit or vegetable
Be between 100-200 calories*
Ideally be savory, not sweet. Sweet foods are (generally) less filling than savory ones
*These numbers are right for most women looking to lose fat. For men or tall women, aim for >15g of protein, and 150-300 calories per snack.
42 Macro-Friendly Snacks for Work, Workout, or Anytime
Category 1: Quick & Convenient Store-Bought Snacks
Great for tossing in your bag or grabbing between meetings with no prep required. I highly recommend keeping a few of these options at your work so you have something available if you need to work late or to hit the gym right after work or are just a bit hungry in the afternoon and aren’t as tempted by the goodies in the break room!
String or Babybel Cheese and Baby Carrots – Portable and easy to pack. You can swap any other snacking veggie (snap peas, cherry tomatoes, cucumbers etc) for the baby carrots.
Dry Roasted Edamame – These come in convenient 100 calorie packs and have 11g of protein, which is about the same ratio as a protein bar! You can find them on amazon but I’ve been seeing them at more grocery stores too!
Sargento Balanced Break Bowls or Oscar Mayer P3 Snack Packs – Pre-portioned snack combos with cheese, nuts, and fruit.
Jerky – Look for low-sugar varieties for a salty protein boost. I like Chomp or The New Primal, but there are lots of brands that work!
Clementines – Natures portable snack with its own little wrapper.
Volpi Cheese and Meat Singles – You can find this brand at most grocery stores and Trader Joe’s.
Starkist Tuna Creations Packs – These are balanced snacks, or you can put 2 together for a small meal. They have whole grains, protein and good flavor. Tomato Basil is my favorite and can be eaten hot or cold.
Protein Bars – Check out my blog post on which specific protein bars I’d recommend!
Cracker Stacker Lunchables – Ah the nostalgia! These have a balance of protein and carbs, but no veggies. If you can add some baby carrots or other veggie for satiety, fiber, and micronutrients, that would be best!
Hummus and Veggies Cups – Great for fiber + flavor. You could easily make these at home but I’ve seen them in the store as well.
Seaweed Snacks – Low-calorie and crunchy, although lacking in protein you could pair this with jerky, seasoned tuna, or cheese.
Pre-Made Protein Shakes – My favorite quick gas station option when I’m in a pinch. Also a great creamer replacement for coffee!
Category 2: High-Protein Snacks You Can Prep in Under 5 Minutes
Fast options to make at home with minimal effort, perfect for busy mornings or post-workout.
13. Protein Caprese Salad – Cottage cheese, cherry tomatoes, basil (fresh or dried), balsamic vinegar. This is my absolute favorite post workout snack because its creamy, quick, and full of protein and micronutrients.
14. Greek Yogurt with Berries – A classic for a reason! Greek yogurt has good protein, and berries are full of fiber. If you want to add even more fiber, try adding in 1 tbsp of chia seeds.
15. PB2 + Greek Yogurt Fruit Dip – PB2 is powdered peanut butter, and increases the amount of protein in your greek yogurt. I recommend using vanilla yogurt, although if you could find caramel (maybe as a fall flavor?) that would be delicious! Dip apple slices or strawberries, or honestly you can just eat this on it’s own.
16. Deli Meat + Bell Pepper Roll-ups – Wrap bell pepper strips inside your favorite deli meat. I recommend adding a bit of mustard or pickles to this one for some zing!
17. Plain Greek Yogurt with 1/2 Scoop Protein Powder – This will pack a protein punch with around 30g of protein! I recommend half a scoop because a full one gets super gritty. You can also change the flavor of this based on the protein powder you use - I love doing strawberry or lemon!
18. Cottage Cheese with Pineapple or Peaches – A little sweet, a little tangy, and filling.
19. Hard-Boiled Egg or Egg White – I like one whole egg + one egg white personally.
20. Overeasy Egg with Canned Pumpkin – A favorite among my clients! Canned pumpkin isn’t a veggie people think about, but its full of fiber and is so easy to make since you just have to open the can and heat it for a minute.
21. Egg White Bites – You can make a big batch, but I usually just buy them as a quick snack option.
22. Cheeseburger Bites – Mini high-protein snack with staying power - get the recipe from my buddy Mason Fit.
23. 1 Tbsp Peanut Butter and Celery – Crunchy, salty, and just enough healthy fats. Be aware of your serving size with peanut butter as the calories can add up fast!
24. Roasted Chickpeas or Edamame – Make a big batch for a crispy snack or salad topping. Just drain a can or get frozen, spread on a baking sheet and drizzle with a little olive oil, salt, and any other spices you like. Bake at 425 for 15-25 minutes.
25. Frozen Grapes and Cheese or Hard-Boiled Egg – A sweet and savory combo and perfect summer snack.
Category 3: Protein-Packed Meal-ish Snacks
Heartier options for those times you're borderline hangry and need something more substantial
26. String cheese, Olives, Prosciutto, and Apple Slices - Who says you can’t have a little charcuterie board for a snack?
27. Meat and Cheese Roll-Up + an Orange – I like to add some mustard or pickles to this, or a scrambled egg if I’m in a breakfast-y mood.
28. Shrimp Cocktail – Surprisingly low-calorie and high in protein.
29. Chicken Sausages and Canned Pumpkin – Great heated or cold; just check the label for protein content because some brands are mostly fat. Canned pumpkin is quick, full of vitamin C and fiber, and tastes great with the sausages!
30. Chicken Sandwich Melt (Sandwich Bros Brand) – If you want more protein, you can add a scrambled egg white.
31. Mini Quesadilla + Salsa - Use street corn tortillas, add cheese and 1 oz of chicken (or any leftover meat). Salsa is a great vegetable!
32. Half Sandwich or Wrap – Make sure to use protein (like deli meat or rotisserie chicken). Save the other half for tomorrow!
33. Soup – Look for high-protein options like lentil, chicken, or bone broth-based soups.
34. Half Bagel with Cream Cheese, Tomato, and Lox/Smoked Salmon – Swap cream cheese with Greek yogurt + ranch seasoning for even more protein.
35. Oatmeal with 1/2 Scoop of Protein Powder and Riced Cauliflower – Don’t knock it till you try it, the cauliflower adds volume, fiber, and keeps you full! Pro tip though, add the protein powder after you cook the oats or it’ll get a weird texture.
36. Tuna, Chicken, or Egg Salad – Make it ahead and portion it out for easy snacking.
Category 4: Sweet Snacks That Still Hit Your Macros
For when you want something sweet, but still want to stay on track with your weight loss goals.
37. Mini protein pancakes – Use a high-protein mix like Kodiak Cakes, and add some berries to top. Be aware of maple syrup, the serving size is small! Try a little jam instead, I think you’ll find a little bit can add a lot more flavor.
38. Strawberry-Banana Protein Muffins – A portable option you can bake in batches. Link here for the recipe.
39. Apple “Nachos” – Mix PB2 (powdered peanut butter) per the label, but add a bit of extra water (or milk). Microwave for 15 seconds and then drizzle onto apple slices. For bonus points, sprinkle on some cinnamon. SO GOOD!
40. Cereal and Fairlife Milk – Fairlife Milk is higher in protein, but there are other similar brands on the market too. Eat this out of a small bowl to control your portion size.
41. Frozen Yogurt Bark – See below for the recipe (which is also in my free Simple & Speedy Cookbook!) The perfect summer sweet treat.
42. Protein Shakes - check out my favorite recipes here, my personal favorite is the Key Lime Pie!
That’s it! 42 healthy, balanced snacks to get you through your busy day, eat before or after your workout, or pack up for your kids!
Want even more ideas?
👉 Download my free Protein Power Plan packed with recipes, grocery lists, and meal ideas to make hitting your protein goal easier than ever.
👉 Learn more about nutrition coaching to see how we help our clients lose weight without giving up their favorite foods or spending their lives in the kitchen.
Healthy Snack FAQ’s
What is a macro-friendly snack?
A macro-friendly snack is one that contains a balanced mix of macronutrients—especially protein—without being too high in calories. For weight loss, that usually means at least 10 grams of protein, some fiber or healthy fat to help you stay full, and around 100–200 calories per serving.
How many snacks should I eat per day when trying to lose weight?
Most people do best with 1–2 snacks per day, depending on their hunger and schedule. If you’re going more than 5 hours between meals, as many people do in the afternoon, then I would recommend adding a snack. If you’re hungry too soon after a meal, then your meal probably isn’t substantial enough. Check out my blog post here for more ideas to have more filling meals!
How do I stop boredom snacking?
Start by asking yourself: “Am I actually hungry, or just bored, stressed, or tired?”
If it’s not true hunger, try one of these strategies instead:
Drink a glass of water or a flavored electrolyte drink
Go for a 5-minute walk or stretch
Set a timer and delay the snack by 10–15 minutes
Keep your hands busy—fold laundry, journal, or play a quick game
Choose a protein-rich snack instead of chips or sweets if you do decide to eat
Over time, building awareness of your triggers can help you break the habit and make more intentional choices. For more about this, check out my podcast on how to stop evening snacking.
