There’s nothing worse than doing all the healthy things, like exercising all week and eating 3 healthy meals a day… only to undo it all with a few poorly-chosen snacks, that are so high in calories they may as well be a meal! Too often, store-bought ‘healthy’ snacks like commercial protein bars, muesli bars and yoghurts have so much hidden sugar in them that they’re actually just desserts in disguise. So, let’s snack smart, with seven Sam-approved snacks that will quickly cure your hangry moments, and will help you can stay on track with your healthy eating and weight loss goals.

If you want to lose weight, you don’t have to give up on snacks. There’s plenty of fast & healthy options that won’t blow your diet.

Sam xx

A large boiled egg

Let’s start with one of the easiest and healthiest snacks: eggs! A boiled egg is easy to cook, a great source of protein and surprisingly filling so it’s an ideal snack (especially if weight loss is the aim of the game). Eggs are packed with nutrition but low in calories, so they’re perfect when you’re feeling peckish and on-the-go!

A boiled egg is less than 100 calories and packed with protein!

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!

10 almonds are under 100 calories, and surprisingly filling!

1 cup of blueberries

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

1 cup of blueberries will keep you under 100 calories

1 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!


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.

2 cups of popcorn (and if it’s homemade, it’s even healthier!)

It’s 100% whole grain and packed with fibre – making popcorn a delicious but totally nutritious low-calorie snack. If you’re feeling like you want something salty AND sweet, try this healthy low cal popcorn recipe that’s one of Snez’s favourites!

Sweet Salty Popcorn
Sweet & Salty Low Cal Popcorn
This slightly salty homemade popcorn recipe is a great healthy alternative when you're craving salty junk foods!
Get the full recipe

A medium sized apple

An apple a day keeps your hunger at bay! Yet another fast, healthy snack you can eat on-the-go. Apples are full of fibre, which helps to slow your digestion so you’ll stay fuller for longer. You can even spice them up with a sprinkle of cinnamon for an additional flavour kick!

Want a healthy eating plan that not only helps you reach your weight loss goals, but tastes great too?

free healthy eating planner

Download your FREE Healthy Eating 7 Day Plan now!

I’ve included all breakfast, lunch and dinner recipes for your week ahead – just like if you were on my online program!

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.