8 Low Calorie Snacks To Lose Weight & Stay Full

Low Calorie Snacks That Will Fill You Up
Written by Derek Howes

Guess what? Progress doesn’t have to start with an empty bowl!. If you’re like me, you LOVE eating and the thought of eating chicken and broccoli everyday makes you die a little bit inside. Today we’re gonna go over some of the Low Calorie Snacks I eat while losing weight that also satisfy my appetite for eating…

FIRST BEFORE ANYTHING…any food can be considered low or high calorie depending on your ideal portion size. The foods I’m listing here are based off of a serving of 200 calories or less and that serving is what I believe to be a good amount of food. Sample size? Me.

*The video shows the calorie/macro breakdown for everything I list here.

  1. We might as well start the show with it…POPCORN!. A cup of this stuff has only 35 calories. A huge bowl? 200 calories and if you eat it like I do, it’ll take you all day (see video for how I eat it). No, this isn’t your standard 17 squirts of butter movie theatre popcorn, it’s just regular light popcorn. I promise that it still tastes great and you won’t need to wash your hands for an hour after you eat it.
  2. JELL-O. Which is actually a brand and other people make this stuff but I think most people just call it JELL-O (200 IQ marketing). Anyways, I’m talking about both flavored gelatin and instant pudding. If you don’t like or won’t eat sugar free things then this one isn’t for you. For those who don’t mind that kind of thing then you should know that a whole package of flavored sugar free gelatin is only 80 calories and a whole bowl of instant sugar free fat free pudding is only 140 calories. You can make these both in minutes and mix in protein, fresh fruit, nuts, or anything else you want. Do I eat sugar free fat free things all the time? No…but if I’m trying to drop some weight and the cravings hit then it’s game on.
  3. Shirataki Noodles. You can find these almost everywhere now in either dry or wet form for only a couple bucks. Since they’re mostly made up of water and fiber they contain almost no digestible calories or carbs. Not too bad for a pasta, right? Being mostly made up of water they probably don’t sound that appetizing outside of the great macros but I assure you as long as you prep them correctly with your favorite spices they’re actually pretty good and do a great job of hitting those pasta cravings. You can find Shirataki in the form of rice, angel hair, fettuccine, spaghetti, and so on.
  4. The highly underrated and under appreciated Protein Fluff. I’ve made a couple Protein Fluff recipes on this website and EVERY time that I remember it exists when I’m trying to drop some weight, I get excited. A giant bowl of this fluff is like 200 calories and it’s mostly protein. You can make it in minutes and you only need a couple ingredients. If you’ve never tried it, it’s worth at least 1 go, especially if you’ve got a big appetite.
  5. SOUP! This one is pretty self explanatory if you think about it. Water, broth, seasonings, and so on barely have, if any calories. Sure there are calorie dense soups but those aren’t the ones we’re looking for. A can of garden vegetable soup is only 180 calories and it’s packed with both protein and fiber. Add in 4 ounces of some chopped up chicken, ground beef, tofu, etc and you’ve got yourself a pretty solid meal. If you don’t like soup then…NO SOUP FOR YOU!
  6. Salad. Yeah, you probably know that one already but for those who don’t understand what I’m pitching…a huge 4 liter container filled with salad is only around 80 calories. That’s a lot to eat. Add in some protein, a lower calorie dressing, a couple tortilla strips or croutons, and you’ll be eating for awhile!
  7. ZUCCHINI. The things you can do with zucchini seem to be endless nowadays (get your head out of the gutter). You can make noodles with it, lasagna, and even PIZZA like we’ve done on this website before. From my experience, everything that I’ve had made with zucchini has actually been delicious. Did I mention a large zucchini only has around 50 calories?
  8. Trail Mix. No, I’m not talking about peanut butter chocolate caramel cookie dough crumble flavored trail mix. I’m talking about ones with dried fruit, seeds, beans…you get the idea. A single serving of my tropical trail mix that is packed with fruit has 140 calories. The fats in the nuts fill you up and the dried fruit makes the portion size MUCH bigger. Don’t forget that you can also add stuff to your trail mix like some dry roasted chickpeas or even some crushed up sugar free cookies for example. This is one of my favorite snacks!

There are a couple of options for all of you with an appetite like mine. If you have any other ones you wanna share below that you think might help someone else out then come hang out and drop a comment!

About the author

Derek Howes

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

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