There’s nothing worse than undoing all your hard work exercising and eating healthy meals if you snack on something that’s so high in calories it may as well be a meal. Too often, ‘healthy’ snacks like commercial protein bars, muesli bars and yoghurts have so much sugar in them that they’re actually just desserts in disguise! Here are 7 Sam approved snacks to cure your hangry moments, so 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 out your diet.

Sam xx

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 protein rich egg is less than 100 calories

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!


1 cup of blueberries

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

1 cup will keep it under 100 calories

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.

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!


2 cups of popcorn (try it homemade, and 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 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.

Ready for more healthy eating ideas?

free healthy eating planner

Download your 7 Day Healthy Eating Plan now!

I’ve included all breakfast, lunch and dinner recipes for your week ahead – it’s just like if you were on my 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.