Chia pudding
The small-but-mighty seeds aren’t just loaded with protein and fiber. “They’re great for weight loss,” says nutrition expert Amy Shapiro, R.D.. “They hold up to 10 times their weight in water, so they expand in your stomach and help keep you full.” Try them in a sweet chia pudding with unsweetened almond milk, chopped walnuts, and dried blueberries. This recipe makes enough for two snacks, Shapiro says. Or if you’re following a plant-based diet, try this vegan coconut chia pudding.
Apple with peanut butter
Apples are one of the best fruits for weight loss snacking, thanks to their high-fiber content, according to a 2015 study in PLOS Med. Add a shot of protein and healthy fats with 2 tbsp of natural peanut butter, and you’ll be set, Pflugradt says. Just be sure to read the labels on peanut butter jars carefully and check for added sugar and oils.