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Weight Loss & Diet

Thirty-One Healthy Snacks for January Weight Loss

Thirty-One Healthy Snacks for January Weight Loss
Author
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

In this article:

  • January is a common month for people to try to lose weight and improve health.
  • Snacks can affect your weight loss and health. Many snacks are high in calories and/or low in nutrients.
  • These 31 snacks are calorie-controlled and nutritious. Choosing one each day instead of a higher-calorie choice can help you lose weight.
  • There are 10 bonus snacks to try!
  • Lark can give you more ideas to hit your weight loss and health goals in 2022.

January weight loss may be a goal, but do you know how to achieve it? Your snacks can affect progress. Sugary, fatty, high-calorie snacks can set you back. Low-calorie, nutritious snacks can improve energy and keep you on track.

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A good snack might have 1 to 3 of the following.

  • ½ to 1 cup of vegetables or 2 cups of leafy greens or lettuce
  • ½ to 1 cup of fresh fruit
  • 1 ounce of a whole grain, such as 1 slice of whole-grain bread, ⅓ cup of cooked pasta, oatmeal, or brown rice, or 3 cups of air-popped popcorn
  • 2 to 3 ounces of cooked skinless chicken, tuna, or fish
  • ½ cup of starch such as beans, lentils, potatoes, peas, or corn
  • ¾ cup of reduced-fat yogurt. ½ cup of non-fat cottage cheese, or 1 ounce of reduced-fat cheese
  • ½ ounce of nuts or peanuts, or 1 tablespoon of peanut butter

Following are 31 snacks that have reasonable amounts of carbohydrates and are rich in nutrients. They have no more than 200 calories each, and many have less. Swapping them for higher-calorie fare can be a good idea.

Old Snack Healthier Version
1. Ice cream
Frozen banana chunks, pureed and eaten plain or mixed with nuts or peanuts, berries, and/or cinnamon, cocoa powder, or vanilla extract
2. Cinnamon toast made with butter
Whole-grain bread toasted and spread with cottage cheese and sprinkled with cinnamon and (optional) calorie-free natural sweetener (such as stevia) to taste
3. Beans, white rice, and cheese
Fat-free refried beans, brown rice, and low-fat cheese
4. Tuna salad on crackers
Tuna salad made with plain Greek yogurt instead of mayonnaise, spread on half of a whole-grain pita, toasted and cut into strips
5. French fries
Carrot, turnip, or zucchini sticks, sprayed with olive oil and (optional) parmesan cheese, and baked
6. Nachos
Bell pepper strips with melted cheese
7. Potato chips and ranch dip
Baked kale chips or baked, thinly sliced radishes with dip made with pureed peas, avocado, and herbs
8. Store-bought energy bar
Roll-up with 1 tablespoon of peanut butter and soft taco-sized whole-grain tortilla
9. Ants on a log with peanut butter and raisins
Ants on a log (celery) with peanut butter and blueberries
10. Sandwich cookies
Graham cracker with 1 tablespoon of peanut butter
11. Pizza
Portobello mushroom or whole-grain English muffin with pizza sauce, low-fat cheese, and vegetables
12. Candy bar with chocolate
Strawberries dipped in ½ ounce of melted chocolate
13. Dried fruit
Fresh fruit
14. Cinnamon roll or bear claw
Baked apple or sliced raw apple with walnuts and cinnamon
15. Potato salad
Cooked cauliflower with Greek yogurt, mashed avocado, cider vinegar, diced celery and onions, and cilantro
16. Chocolate chip cookies
Brown rice cakes with ½ ounce of melted dark chocolate
17. Beef burrito
Chicken or bean taco
18. Pasta salad with Italian meats
Whole-grain pasta salad with bell peppers, onions, tomatoes, fat-free cheddar cheese, olive oil, and Italian seasoning
19. Tortilla chips with salsa
Cucumber spears with tzatziki or yogurt, garlic, and dill
20. Large quesadilla with beef or bacon
Small quesadilla with lettuce and tomatoes on whole-grain tortilla
21. Crackers and cheese
Brown rice cakes with low-fat cheese
22. Chicken nuggets
Sliced eggplant dipped in egg white and a mixture of whole-wheat panko or crushed Fiber One cereal, Italian seasoning, pepper, and onion powder, and baked on a cookie sheet with cooking spray
23. Peanut butter and jam sandwich
1 slice of whole-grain bread spread with mashed banana and 1 tablespoon of peanut butter
24. Buttered popcorn
Air-popped popcorn
25. Sugary, refined cereal
Unsweetened or lightly sweetened whole-grain cereal, such as Fiber One, plain Cheerios, Rice Chex, or shredded wheat
26. Bagel and cream cheese
Whole-grain mini bagel with non-fat cottage cheese and tomato slice
27. Egg salad, chicken salad, or potato salad
Hard-boiled egg
28. Trail mix with raisins and chocolate chips
Mixed nuts or peanuts with freeze-dried fruit, plain Cheerios, and seeds
29. Ham and cheese roll-ups
Low-fat mozzarella slice spread with mashed avocado and rolled with thin slices of tomato
30. Oatmeal raisin cookies
Oatmeal bars made with oats, mashed banana, cinnamon, vanilla extract, flaxseed, and chopped apple or blueberries
31. Sausage sticks
Low-fat string cheese

Here are 10 bonus snacks to try!

  1. Roasted chickpeas or soybeans
  2. Caprese salad with mozzarella, basil, tomato slices, and olive oil
  3. Mini wrap with mashed avocado and julienned cucumber rolled into a soft taco-sized whole-grain tortilla
  4. Plain non-fat yogurt with chopped tomatoes, thinly sliced green onion, fresh dill, and 1 to 2 tablespoons of chopped walnuts
  5. Pear slices with goat cheese
  6. Cottage cheese with sunflower seeds
  7. Skewers with cooked chicken and cherry tomatoes
  8. Peanut butter on ½ of a whole-grain English muffin
  9. Cup of low-sodium lentil soup
  10. Vegetables dipped into spinach artichoke dip made with spinach, artichoke, garlic and onion powder, cottage cheese, and low-fat shredded mozzarella cheese

This year can be your year! Lark can help you reach your health and weight loss goals without dieting! Lark’s coaching is available 24/7 through your smartphone. Features include daily check-ins, meal logging features, and instant feedback.

No Cost Health Kit to Lower Your Risk of Diabetes

Free Health Kit
Weight 160lbs
Height 64
low
Risk

You can still eat great-tasting, favorite foods and lose weight. There are ways to eat foods you love while making healthier choices. Lark’s nutrition and weight loss coaching can help you make small changes to stay on track or get back on track if you got a little off during the holidays.

Your health insurance might cover Lark at no cost to you. Click here to find out if you may be eligible for Lark!

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