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31 Healthy Snacks for January Weight Loss

December 8, 2021
Thirty-One Healthy Snacks for January Weight Loss

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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 2023.

Losing Weight Without Being Hungry

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.

A couple of food ideas that good snacks can have that help you feel fuller:

  • 1/2 to 1 cup of vegetables or 2 cups of leafy greens or lettuce
  • 1/2 to 1 cup of fresh fruit
  • 1 ounce of a whole grain, such as 1 slice of whole-grain bread, ‚1/3 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
  • 1/2 cup of starch such as beans, lentils, potatoes, peas, or corn
  • 3/4 cup of reduced-fat yogurt. 1/2 cup of non-fat cottage cheese, or 1 ounce of reduced-fat cheese
  • 1/2 ounce of nuts or peanuts, or 1 tablespoon of peanut butter

31 Snack Ideas to Keep You On Track

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 if you prefer!

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. Veggie "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 1/2 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 1/2 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 1/2 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.

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!

About Lark

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See if you qualify today!

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