There’s nothing worse than undoing all your hard work in the gym with a snack that’s so high in calories it may as well be a meal. Too often, “healthy’ snacks like protein bars, muesli bars and yoghurts are actually just desserts in disguise because of the amount of sugar they contain.

The good news is, there are ways you can still snack on the go and keep a lid on your daily intake of calories.

Here are 7 Sam approved snacks to cure the hangry, while keeping you on track towards your weight loss goals.

A cup of blueberries

Grab yourself a cup of these antioxidant-packed berries and you’ve got yourself a healthy, sweet snack.


A large boiled egg

Boiled eggs are easy to cook, a great source of protein and surprisingly filling so they’re an ideal snack in my books (especially when weight loss is the aim of the game). Eggs are packed with nutrition but low in calories so they’re perfect to grab and go when you’re feeling peckish.


A medium apple

An apple a day keeps hunger at bay! Apples are full of fibre, helping to slow your digestion and keep you fuller for longer. You can even spice them up with a sprinkle of cinnamon.

Ten almonds

The high protein and fat content of almonds makes them a very satisfying low-calorie snack. Just watch your portions and keep them to around a handful!


Two cups of homemade popcorn

It’s 100% wholegrain and packed with fibre – making popcorn a delicious but totally nutritious low-calorie snack.


1/2 cup of edamame beans

Get a good protein hit with half a cup of edamame beans. Edamame are known to promote fullness, making these are an excellent low calorie snack to keep you fuelled up.

A tablespoon of peanut butter & 2 stalks of celery

Peanut butter is high in protein and fibre and packed full of good stuff – not to mention it’s downright tasty (as long as you keep your portions in check!) Our favourite kind of peanut butter is the Mayver’s Dark Roasted – YUM!


Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.