Last Updated on February 25, 2021

15 Quick and Healthy Snacks to Help You Stick to Your Diet

15 Quick and Healthy Snacks to Help You Stick to Your Diet

Are you trying to keep your weight in check? This is a worthy goal, but it can be difficult to stick to your diet when you get hungry between meals. Staying on course is easy if you keep your snacks between meals to healthy, low-calorie options. The added advantage of eating regular quick and healthy snacks is that it keeps your energy up and will help you stay focused during the day.

Healthy doesn’t have to mean boring either. Quick and healthy snacks can be flavorful and delicious without causing you to pack on the pounds. Here are 15 quick and healthy snacks for when you get the munchies, which is often inevitable as you’re dieting.

As you change the amount of calories you’re putting into your body, hunger is natural. Often, a small snack is all it takes to curb this side effect of dieting.

1. Vegetable Sticks

I know you are going to tell me carrot and celery sticks are boring, but if you add peanut butter or hummus, it becomes a well-rounded snack with a dose of vitamins, protein and fiber. This is also a great option for when you’re on the go as you can cut up some vegetables and stow them in a small container for a few hours without them going bad.

If you know you generally get hunger pangs at a certain point in your work day, having this quick and healthy snack nearby will help you tackle hunger and stop you reaching for those donuts your coworker brought in for everyone today.


2. Olives

10 olives only contain about 60 calories, so next time you are having a party, rather than eat fatty, unhealthy potato chips, reach for the olives. They can also be enjoyed with drinks other than Martinis.

Olives are high in Vitamin E, a type of antioxidant that can protect cells from free radicals, keeping you healthier longer, as well as healthy fats. They are also good for the heart and may protect against osteoporosis and cancer.

3. Fruit

A lot of low carbohydrate diets advise against fruit. For me, if a diet doesn’t allow you fruit, then it’s a bad diet.

The traditional diet fruits like grapefruit, melon, berries, and apricots are lowest in sugars and best to eat when dieting[1]. However, other fruits like apples, pears, and citrus fruits contain helpful vitamins that will keep you healthy, but it’s best to consume small servings of these to avoid sugar spikes during your day. This can lead to craving other types of sugars, which can derail a diet if it continues.

4. Dried Fruit and Nuts

Dried fruit and nuts should be snacked on in very small quantities. Dried fruit is very high in sugar, and nuts are high in fats, so as a snack you should limit your intake to about a tablespoon. The good thing about nuts is if you can discipline yourself to eat very few, they keep the hunger at bay and offer a protein boost to help suppress your appetite.


5. Strawberries and Low-Fat, Natural Yogurt

Low-fat yogurt is a great option for protein and calcium. If it’s natural, it will be low in sugars, so you’ll avoid throwing your insulin out of whack in the middle of the day. Low-fat yogurt obviously doesn’t have much flavor on its own, but adding a few strawberries can add a little sweetness and flavor, as well as a good dose of vitamins.

6. Cherry Tomatoes

This is a quick and healthy snack to have nearby if you’re one of those people who likes to munch while cooking. If you feel hungry while preparing your next meal, have a tray of cherry tomatoes beside you. This will keep you from dipping into the dinner and spoiling your appetite (and your diet) before dinner has even started.

Research has also shown that tomatoes anti-carcinogenic properties, as well as a good dose of Vitamin C to boost your immune system. Furthermore, 100 grams of these little beauties only contain 20-30 calories![2]

7. Rice Cakes

Yet again, I hear that exasperated sigh. The person who invented rice cakes surely had no taste buds. They are just dry, chewy crackers, BUT they somehow transform into something delicious when you spread some low-fat cheese or almond butter onto them.

Better still, add a layer of hummus and cucumber or cheese spread and tomato. For dessert, try chocolate rice cakes, or rice cakes with low-fat yogurt, and you’ll find that things are looking up.


8. A Hard Boiled Egg

If you are really hungry, an egg can be a great option. Eggs are full of protein, which can help lower your hunger levels until your next meal. One hard-boiled egg only contains about 80 calories, but it packs in 6 grams of protein![3]

Eggs also contain choline, which is important for cellular maintenance and growth, as well as lutein and zeaxanthin, which help support eye health.

9. Cottage Cheese

This is another traditional favorite among dieters. Cottage cheese is very tasty with vegetable sticks, on rice cakes, or with any type of whole grain cracker, so take your pick. You can even mix a small amount of fruit into a small bowl of cottage cheese if you’re craving something sweet.

10. Vegetable Soup

Make a pot of vegetable soup at the beginning of the week and separate it into freezable portions. Add low-calorie vegetables like carrots, celery, and onions, and you have a quick and healthy snack that will last you days.

This is a delicious snack option for the winter, especially, as it’ll help warm you up from the inside out.


11. Miso Soup

Another soup option is miso soup, which is very low in fat as it is essentially a stock and simple vegetables. It is also very quick and easy to make and can be stored for several days.

12. Salad and Feta Cheese

Make a small salad of lettuce, tomato, cucumber, and green onions. Crumble some feta cheese on top for a delicious pre-dinner snack. Just be careful to not douse it in a fattening salad dressing or one with added sugar—sorry, but that means no Ranch!

13. Ryvita and Marmite

You really have to love Marmite for this one. It definitely isn’t for everyone, but it’s a great source of B vitamins, riboflavin, niacin, and thiamin, as well as a healthy dose of iron[4]. Put it on some whole wheat toast, add a layer of low-fat cream cheese and some cucumber, and you can relax and binge watch Netflix guilt-free.

14. Fruit Ice Popsicles

Press some summer fruits and put them into popsicle moulds. Mix with a little water to make the most refreshing and delicious treat, and one that won’t spoil your diet either.

15. Water With Citrus

Often, we think we are hungry when we are, in fact, just thirsty or a little dehydrated. Drink plenty of water during the day and add a large squeeze of your favorite citrus; it adds a nice bite and keeps you hydrated, alert, and full of energy.

Final Thoughts

When you’re trying to lose weight, it’s essential to plan quick and healthy snack ideas into your day. Choose any of the above, and mix and match to keep your diet interesting each day. Diets don’t have to be boring or bland; you just need a bit of creativity to help you reach your goals.

More Healthy Snack Ideas

    Featured photo credit: Ola Mishchenko via


    More by this author

    Ciara Conlon

    Productivity coach, speaker, blogger and author of Chaos to Control, a Practical Guide to Getting Things Done

    15 Quick and Healthy Snacks to Help You Stick to Your Diet How Mindfulness for Productivity Can Improve Your Focus 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits) This Is Why Taking Action Creates Success How to Practice the Art of Detached Focus to Achieve Your Goals

    Trending in Diet & Nutrition

    1 How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips 2 15 Quick and Healthy Snacks to Help You Stick to Your Diet 3 Intermittent Fasting Weight Loss for Beginners (A How-to Guide) 4 How Does a Low Carb Diet Work for Health and Weight Loss? 5 8 Benefits of Iron Supplements (With Sources Recommendations)

    Read Next


    Last Updated on February 25, 2021

    How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

    How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

    When starting a new diet or exercise regimen, it’s often a dieter’s dream that they will drop weight quickly, allowing them to get back to a place where they can worry less about what they put into their bodies. This is often the first mistake they make. We will discuss how to lose 50 pounds in 3 months, but this requires a radical lifestyle shift that many aren’t prepared for. 

    If you do a crash diet for 3 months and then return to your old ways, you’ll find those 50 pounds return just as quickly as they left.

    Losing this amount of weight will, of course, be easier the more you have to start with. If you are sitting at a healthy BMI, learning how to lose 50 pounds in 3 months isn’t realistic. However, if you are overweight or obese, this can be a worthy goal and one that is certainly achievable with dedication and a plan.

    If you want to shed weight but just can’t seem to stop procrastinating, check out Lifehack’s free Fast-Track Class: No More Procrastination. It will help you focus on your weight loss goals and start taking action today.

    Here are some weight loss tips to get you started on your weight loss journey and achieve your goals.

    1. Buy a Digital Scale

    I recommend that before starting a diet, you buy a scale that is accurate to .2 (two-tenths of a pound). I also recommend either buying a scale that can record your daily weight, or manually logging your weight every day.


    2. Weigh Yourself Every Day

    You’ll find that almost every other dieter will tell you to weigh yourself only once a week, and this can also work for the right people. However, if you are goal-oriented and like to see consistent results, weighing yourself every day can help keep you motivated.

    The reason I recommend buying a scale that is accurate to the .2 is that there is a big difference between weighting 170.8 one day and 170.0 the next day. Losing .8 pounds in one day is excellent. However, if your scale is not accurate enough to report the loss and still shows 170 after a day of healthy eating and working out, you will feel extremely discouraged.

    A more detailed scale makes it easier to keep a positive outlook. The more successes (days with positive weight loss) the easier it is.

    When you’re trying to learn how to lose 50 pounds in 3 months, it’s important to keep in mind that weight naturally fluctuates on a daily basis. Certain foods will cause you to retain more water weight, which can shift what the scale is telling you, so take these numbers with a grain of salt. If you’re seeing good results overall, you’re on the right path!

    3. Drink 8 Glasses of Water Every Day

    Drinking eight glasses of water per day helps you feel less hungry, which can help in all weight loss efforts.

    In one 2014 study, 50 overweight female participants were instructed to drink 500 mL of water, three times a day 30 min before breakfast, lunch, and dinner. At the end of 8 weeks, body weight, BMI, body fat, and appetite were all lowered, proving that water can play a crucial role in weight loss[1].


    4. Make Your Diet and Goals Public

    Telling your coworkers, partner, or family members that you have started a diet and are hoping to learn how to lose 50 pounds in 3 months will increase your accountability and help you stick to your plan. For me, it also helped to put a “before” picture on my fridge, in my cubicle, and on my wall to have a continual reminder to lose the weight. Being able to note how different I began to look after a couple of weeks was a huge motivating factor.

    In order to lose 50 pounds, don’t forget that you’ll need the support of those around you, so make sure they are in the loop, even if it feels uncomfortable at first.

    5. Decide If You Want to Use Cheat Days

    Research has yet to come to a definitive conclusion on whether cheat days help or harm a diet plan. However, most researchers do seem to agree that whatever you do, the diet that works is the diet you stick to[2]. If you have one cheat meal each week that is planned for, it’s unlikely to throw off your entire diet.

    However, if you randomly decide you deserve a snack a couple of times a week, this can be detrimental to your plan as it will increase your desire to eat junk food when you should be eating a healthy, planned snack.

    6. Don’t Sacrifice Your Life

    On occasion, you will find yourself unable to eat healthy. Whether this is because of lunches with your team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat healthy.

    A diet will feel overwhelming if you have to sacrifice special events in your life. This ties into the point above. If you know you have an event coming up, incorporate it into your diet plan instead of using it as just a “special day.” Make a plan to get back to your diet the next day, even planning out the meals you’ll have.


    7. Make Small Changes in Addition to the Big Ones

    When you are trying to learn how to lose 50 pounds in 3 months, you’ll be making some big changes, such as incorporating an intense exercise plan into your daily routine, cutting back on sweets, and perhaps even changing who you spend time with in order to find people who will support you the most.

    In addition to the big changes, make small changes in your daily life. For example, park further away, walk to the end of the train platform and get in the last car, and vow not to take an elevator for an entire week. If you like coffee, start drinking it black instead of adding cream and sugar.

    I also found it advantageous to wear a pedometer and try to compete against myself for how far I could walk in a single day. This helped me up my activity level and the amount of calories a day I was burning.

    These small changes can become lasting habits, which will help you keep the weight off once you’ve lost it.

    8. Gain Perspective

    Your diet is an incredibly small fraction of your life. If you live for 80 years and dieted for four months, that would only be .42% of your life. That’s right, if you diet for four months, it will be less than one half of one percent of your life. 

    On the other hand, think of the major benefits you can get from .42% of your life. If it helps you stay motivated, count the days, starting at 120.


    9. Rationalize Your Workouts

    Finding the time to get to the gym can be very difficult. However, a 1/2 hour workout is only 2% of your day (assuming 24 hour days). For me, the most motivating thought was comparing my workouts to sitcoms. As a huge Everybody Loves Raymond fan, every time I would sit down to watch an episode, I would remind myself that in the 1/2 hour that I was sitting and doing nothing, I could complete my daily workout.

    Many people feel they have to give up other things in order to work out, but that’s often not the case. You simply have to devote time when you would be doing “nothing” (i.e. watching TV, scrolling through Facebook, etc.) to working out. If you don’t want to drive the 20 minutes to the gym, do an hour-long at-home workout instead.

    Moving your body in any way is going to help you as your learn how to lose 50 pounds in 3 months, so stay active as much as possible.

    10. Have a Red Flag Weight

    Once you’ve lost the weight, you need to keep it off, and this is where the red flag comes in. You need to pick a weight and vow to never get heavier than it again. It is normal for your body to fluctuate five to ten pounds, so I recommend picking a weight that is ten pounds heavier than what you “normally” weigh. Setting a red flag weight allowed me to keep off every pound for over a year.

    If you find that you do exceed your red flag weight, it’s time to devote a month to getting below it again. Go back to the top of this list and get started.

    The Bottom Line

    Learning how to lose 50 pounds in 3 months sounds difficult, but it’s not impossible. With both big and small changes to your daily life, you can lose the weight and keep it off in the long term. Turn this short term goal into a long term lifestyle, and you’ll live healthier and happier.

    More on Losing Weight Quickly

    Featured photo credit: Annie Spratt via


    Read Next