As a
personal trainer, my personal training clients always wonder what quick and healthy snack options will help them
lose weight. With a little research (and tasting), I’ve compiled this master list to guide their (and your) choices. Please keep in mind that “snacks” are really filler foods or indulgences that rarely meet your entire nutritional need at a given time (such a tease!). You’re probably seeking food because you’re hungry, and a small meal is most ideal (even if it’s only 100-300 calories). Since you now eat with intent, you want to choose a nutrient balance of vitamins, fiber, protein, fat, and more.
The snacks/small meals below are perfect examples of delicious, on-the-go options that satisfy your hunger and nutritional needs without adding to your waistline. Be sure to bookmark this list in case you’re looking for something to prepare at home or pickup in-between appointments. I’ve included a number of meal delivery services as well. Finally, check out the "Ideal Weight Loss Plate" below to help you choose combinations beyond this list.
- Kale, black bean, red pepper flakes, and avocado bowl
- Spanish spinach with chickpeas
- Hummus and tabouli salad
- Chickpea salad
- Mixed olives, almonds, and minced garlic tossed in a little tahini sauce
- Roasted chickpeas and carrots with lemon and tahini sauce and crushed almonds
- Cashews with sliced apples
- Pistachios with a banana
- Kale chips with jalapeno hummus and lemon
- Hummus with chia seeds and sliced bell peppers
Chipotle
- Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo
- Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole
Roti
- Bowl: Hummus, tomato and cucumber, fresh vegetables, red cabbage slaw, sumac onions
- Bowl: Tomato and cucumber, red cabbage slaw, sumac onions, tahini
Lyfe Kitchen
- Edamame hummus with seasonal vegetables
- Fish tacos with seasonal fish chayote slaw, avocado, cilantro, green onion, chipotle aioli, corn tortillas, salsa fresca
- Roasted curry cauliflower with brussels sprout petals, roasted grapes, capers
Protein Bar
- HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice
- Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime
- Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime
Pret a Manger
- Moroccan lentil soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan
- Black bean soup
- Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds and fresh mint
- Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach
Freshii
- Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions
- Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw
Left Coast Food and Juice
- Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, chinese mustard vinaigrette
- Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado caesar dressing
True Food Kitchen
- Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio
- Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette
- Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed
Sweet Green
- Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)
- Bowl (build your own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime cilantro jalapeño vinaigrette
- Bowl (build your own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette
Caffe Baci
- Grain Salad: Organic kale & spinach, citrus marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side
- Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette
- Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend
- http://www.sageeatschicago.com
- https://www.fittinglydelicious.com/
- https://www.purplecarrot.com
Photo Credit:
Purple Carrot .com – Could this be the snack that helps you lose weight and satisfy your hunger on-the-go?
The snacks/small meals below are perfect examples of delicious, on-the-go options that satisfy your hunger and nutritional needs without adding to your waistline. Be sure to bookmark this list in case you’re looking for something to prepare at home or pickup in-between appointments. I’ve included a number of meal delivery services as well. Finally, check out the "Ideal Weight Loss Plate" below to help you choose combinations beyond this list.
At-Home Ambition
- Kale, black bean, red pepper flakes, and avocado bowl
- Spanish spinach with chickpeas
- Hummus and tabouli salad
- Chickpea salad
- Mixed olives, almonds, and minced garlic tossed in a little tahini sauce
- Roasted chickpeas and carrots with lemon and tahini sauce and crushed almonds
- Cashews with sliced apples
- Pistachios with a banana
- Kale chips with jalapeno hummus and lemon
- Hummus with chia seeds and sliced bell peppers
Eating on the Road
Chipotle
- Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo
- Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole
Roti
- Bowl: Hummus, tomato and cucumber, fresh vegetables, red cabbage slaw, sumac onions
- Bowl: Tomato and cucumber, red cabbage slaw, sumac onions, tahini
Lyfe Kitchen
- Edamame hummus with seasonal vegetables
- Fish tacos with seasonal fish chayote slaw, avocado, cilantro, green onion, chipotle aioli, corn tortillas, salsa fresca
- Roasted curry cauliflower with brussels sprout petals, roasted grapes, capers
Protein Bar
- HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice
- Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime
- Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime
Pret a Manger
- Moroccan lentil soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan
- Black bean soup
- Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds and fresh mint
- Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach
Freshii
- Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions
- Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw
Left Coast Food and Juice
- Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, chinese mustard vinaigrette
- Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado caesar dressing
True Food Kitchen
- Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio
- Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette
- Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed
Sweet Green
- Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)
- Bowl (build your own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime cilantro jalapeño vinaigrette
- Bowl (build your own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette
Caffe Baci
- Grain Salad: Organic kale & spinach, citrus marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side
- Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette
- Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend
Meal Services
- http://www.sageeatschicago.com
- https://www.fittinglydelicious.com/
- https://www.purplecarrot.com
Photo Credit:
Purple Carrot .com – Could this be the snack that helps you lose weight and satisfy your hunger on-the-go?
