100 easy healthy snacks That Support Weight Loss

Does anyone else feel like September is the real New Year?

Summer was fun, but let’s be honest — it also came with ice cream runs, barbecues, and plenty of snacks that didn’t exactly help with our goals. Now that routines are back, it feels like the perfect time to reset. And no, I don’t mean diving into another crash diet. I’m talking about small, realistic changes that actually last.

One of the easiest places to start? Snacking smarter.

Because let’s face it: snacks aren’t going anywhere. Life is busy, and grabbing something quick between meals is just part of reality. The trick is choosing healthy snacks that keep us full, steady our energy, and support weight loss — without making us feel deprived.

That’s where this guide comes in. I pulled together 100 easy, healthy snack Cheatsheets that I’ve personally leaned on when I want something satisfying but still aligned with my goals. These are the kinds of swaps that can turn your September reset into a lifestyle.

Why Snack Swaps Matter

Here’s the thing: it’s not always the “big meals” that throw us off track — it’s the little bites in between. A cookie here, a bag of chips there, and suddenly your whole day feels off.

But when you swap even one or two of those for something more balanced, the difference adds up fast. Science even backs it up:

Protein intake matters. Snacks that include protein — think cottage cheese with fruit, boiled eggs, or Greek yogurt — boost your “fullness” hormones and lower hunger hormones. That means fewer cravings later. Pick you go to protein and make it a stable!
Healthy fats = steady energy. A handful of almonds, some avocado with whole-grain crackers, or even a drizzle of olive oil over leafy greens gives your body essential fatty acids while keeping you satisfied.
Blood sugar balance. Snacks with protein + fiber (like apple slices with peanut butter) keep blood sugar steady, instead of spiking and crashing like processed snacks full of added sugar.

These small swaps are a great way to avoid the afternoon slump and keep your energy — and mood — in check.

The most important part of making healthy snacks possible is a little prep. Because let’s be honest — when you’re hungry, you’re not in the mood to cook. You grab whatever’s right in front of you. That’s why even a small amount of prep makes such a big difference with these easy swaps. And if you really don’t have time? Just keep a few peppers in the fridge, ready to slice, and pair them with store-bought hummus. Easy, no excuses — you’ve totally got this!

High-Protein Snacks

Greek Yogurt with Berries → Packed with protein to keep you full, plus antioxidants from the berries to support overall health. Great for breakfast, a snack, or even dessert.
Steamed Edamame → A plant-based protein powerhouse that also delivers fiber and essential fatty acids to keep energy steady.
Cottage Cheese with Pineapple → Creamy, high in protein, and naturally sweet. The pineapple adds vitamin C and digestive enzymes to support gut health.

Carb-Rich Snacks for Energy

Whole Grain Toast with Avocado → Complex carbs for steady energy, plus avocado for healthy fats that keep you satisfied.
Apple Slices with Peanut Butter → Crunchy, sweet, and satisfying. The carbs from the apple give you quick energy, while the peanut butter adds protein and healthy fats to keep you full longer.
Whole Wheat Pita with Hummus → A fiber-rich combo that fuels your body and keeps your energy stable between meals.

Healthy Fats for Recovery

Chia Pudding with Coconut Milk → Rich in omega-3 fatty acids, fiber, and healthy fats — perfect for recovery and digestion.
Trail Mix (Nuts, Seeds, Dark Chocolate Chips) → A simple mix that fuels your body with healthy fats, protein, and a touch of sweetness. Perfect for post-workout recovery or an afternoon boost.

Healthy Snack Idea Cheatsheets

Low-Carb Snacks

Boiled Eggs → Super convenient and protein-packed, helping stabilize blood sugar and keep hunger at bay.
Cucumber Slices with Tuna Salad → Light, refreshing, and loaded with lean protein to keep you energized.
Cottage Cheese with Everything Seasoning → High in protein with extra flavor — a great snack that feels more exciting than plain cottage cheese.

Pre- & Post-Workout Snacks

Banana with Peanut Butter → Provides quick carbs for energy before a workout, and protein + healthy fats for recovery afterward.
Rice Cake with Almond Butter & Strawberries → A light but energizing snack that balances carbs, protein, and fiber.

Quick & Convenient Snacks

Protein Bar (Clean Ingredients) → When you’re on the go, a clean protein bar can tide you over without added sugar or fillers.
Greek Yogurt Cup (Pre-packaged) → Portable, protein-rich, and perfect for a busy day.

Homemade Energy Bites/Bars

Oats + Protein Powder + Cocoa Powder + Hemp Seeds → Tastes like dessert but fuels your day with protein, fiber, and healthy fats.
Tahini Date Energy Balls → Sweet, nutty, and naturally energizing — a great way to satisfy a sweet tooth and still stay on track.

Hydration-Friendly Snacks

Watermelon with Sea Salt → Hydrating, refreshing, and slightly salty to replenish electrolytes after exercise or a long day.
DIY Electrolyte Drink (Salt, Lemon, Honey) → A natural way to rehydrate without the added sugar found in sports drinks.

Savory Snack Lovers

Hummus with Veggie Sticks → A fiber- and protein-packed snack that satisfies crunch cravings in a healthy way.
Avocado with Whole-Grain Crackers + Sea Salt → Creamy, salty, and full of healthy fats that keep you full and fueled.

How to Snack Smart and Make It Part of Your Life

Here’s what I’ve learned: it’s not about never having treats, it’s about making them work for you. A few tips that help me:

Pair protein with carbs. Instead of plain crackers, try crackers with turkey slices or cottage cheese. That extra protein keeps you full longer.
Add healthy fats in your diet.—don’t shy away from avocado, olive oil, or nuts. These foods are rich in fatty acids that support hormone balance, which becomes especially important as we get older. Just keep in mind that even healthy fats can add up, so moderation is key if weight management is one of your goals
Make it fun. If you’re a chocolate lover, mix protein powder with Greek yogurt and a sprinkle of cocoa powder. Instant chocolate pudding vibes — without the added sugar.
Prep just a little. Boil eggs on Sunday, pre-slice veggies, or make a batch of trail mix. Having healthy snacks ready is a great way to avoid grabbing whatever’s easiest (like chips).

The September Reset Mindset

Here’s what I love about this kind of reset: it’s not about eating less — it’s about eating better. Healthy snacks aren’t punishment; they’re fuel. They give you energy for workouts, patience for school pick-ups, and focus for late-afternoon meetings.

And the best part? You don’t need to be perfect. Even one or two swaps a day can help with weight loss and set the tone for better choices at meals. That’s how small changes turn into big results.

Ready to Snack Smarter?

If you’re ready to give your September reset a boost, I’ve bundled all of these snack ideas — plus tons of meal tips — into my The Ultimate Weight Wellness bundle for Women. It’s packed with simple, healthy recipes and snack options that make it easy to stick to your goals without overthinking it.

So, whether you’re a peanut butter spooner, a savory snack lover, or someone who just needs a grab-and-go trail mix in your bag, this guide has something for you.

Here’s to a September full of energy, balance, and snacks that actually support you — not slow you down.