Let’s talk about snacks.

If you read my post on meal planning, you know that one of the most important things I’ve learned regarding weight loss is that overall calories are what matter most, followed by protein intake, and focusing on the volume and quality of those calories.

How you divide your calories in your day is up to you. I’ve found success with having a few smaller meals a day, with snacks in between. It works well with my schedule, keeps me fueled and energized throughout the day, and allows for variety in my diet.

Healthy snacking possibilities are endless, but here are my regular go-to’s that are well-balanced, and help keep me full, energized, and on track with my goals:

Greek Yogurt and Fruit

Greek yogurt is known for being higher in protein than the regular ol’ variety. I personally love the Dannon Light & Fit brand, because it’s lower in calories & sugar compared to some other brands, and comes in a variety of flavors (like Toasted Marshmallow!), while still packing in a good amount a protein.

I’ll typically pair it with a fruit that’s on sale/in season for a mid-morning snack–blueberries or strawberries are typical, but sweet juicy peaches have also been a recent favorite. Switch it up!

Egg White Oatmeal and Light String Cheese

Oatmeal is incredibly filling and a great whole-grain option for a carb. Egg whites provide a ton of protein for very few calories, and are also filling. So, weird as it may sound, putting them together will leave you satisfied and ready to take on the rest of your afternoon, or a grueling workout.

The string cheese provides a little extra protein, and some fat. And I just like cheese.

After preparing the oatmeal according to the package directions, I’ll stir in three servings (9 tablespoons) of egg whites, and heat in the microwave for 18 seconds at a time (yes, 18 is the magic number, for some reason), taking it out to stir each time, until the egg whites are cooked and the consistency is somewhat firm. Usually takes 3-4ish rounds.

Cottage Cheese

Cottage cheese seems to be one of those divisive foods that people either love or hate. At first, I thought I’d hate it, but I gave it a try, and ended up on team “love it”.

I will say from personal experience, though, not all cottage cheeses are created equal. My favorites have been Trader Joe’s 4% and Aldi’s lowfat 1%. They differ in calories and fat content (and Aldi is a much better value!), but after trying some others, those have been my favorites.

I’ll usually have some by itself and it’s filling enough as a morning or pre-bedtime snack (yes, I have those), but I’ve also paired it with pita crackers or grapes, too.

Popcorn and Protein Bar

Popcorn is a great high-volume snack, and the air popped variety is typically lower in calories (and cheap – this giant bag from Trader Joe’s costs less than $1.50, and lasts me for weeks).

Fiber One recently came out with a line of protein bars that have 10g of protein for only 90 calories, which is one of the best ratios I’ve seen.

Pairing these together will satisfy any salty, crunchy cravings you might have, while keeping things healthy and filling.

The sky is the limit.

I am certainly not suggesting these are the only options, but rather sharing things that I like that are healthy, balanced, and satiating, which is especially important if you’re trying to cut calories.

Some other ideas or things I’ve tried:

• Small banana and mini Kind bar
• Veggies with yogurt dip or hummus
• Rice cakes with almond butter
• Boiled eggs (Y’all, if I could stomach these, I’d probably eat them all the time, but I can’t, so I don’t.)
• Apple with turkey roll ups

If you’ve read this and say to yourself, “But Kara, I don’t like ___________.” it’s okay! Find things that you do like, that work for you and your caloric and nutrient goals.

If you have other options you’ve tried and enjoyed, share ’em around the table in a comment!

Happy snacking!