By Dr. Akanksha Sharma, MD (Community Medicine)
Women & Child Health | Nutrition | Holistic Wellness
🌿 Introduction
Being in a calorie deficit is the foundation of fat loss — you burn more energy than you consume. But the biggest struggle is snack time. That’s when most of us slip — mindlessly reaching for baked chips, granola bars, or so-called “healthy” cookies that secretly pack 300+ calories and added sugars.
The good news? You can snack smartly without breaking your calorie budget. The key is to choose high-protein, high-fiber, nutrient-dense snacks that keep you full and curb cravings.
Here are 10 healthy, delicious, and low-calorie snacks that support your calorie-deficit journey without feeling deprived.
🥜 1. Greek Yogurt with Seeds & Berries
Calories: ~150 kcal
Why it works: Greek yogurt is rich in protein and probiotics. Add a teaspoon of flaxseeds or chia seeds for fiber and a handful of berries for antioxidants.
Pro tip: Choose plain, unsweetened yogurt to avoid hidden sugars. Avoid artificial sweeteners as well (apart from stevia and monk fruit sugar).
🧀 2. Low Fat Paneer Cubes with Rock Salt & Pepper
Calories: ~150 kcal (100 g)
Why it works: Paneer offers casein protein that digests slowly and keeps you full longer.
Pro tip: Pan-grill or air-fry lightly for a warm, satisfying bite.
🍎 3. Apple or Guava with Peanut Butter
Calories: ~180 kcal (1 small apple + 1 tsp peanut butter)
Why it works: The fiber in fruit and the healthy fat in peanut butter stabilize blood sugar.
Pro tip: Measure your peanut butter—those spoonfuls add up fast!
🥣 4. Roasted Chana or Edamame
Calories: ~130 kcal (30 g roasted chana or ½ cup edamame)
Why it works: Packed with plant protein and crunch—perfect swap for chips.
Pro tip: Season with chili powder, rock salt, and turmeric for flavor.
🥒 5. Cucumber & Carrot Sticks with Hummus
Calories: ~100–120 kcal
Why it works: Fiber + protein combo keeps you full and adds gut-friendly benefits.
Pro tip: Replace store-bought hummus with homemade to cut oil and salt.
🍳 6. Hard-Boiled Eggs or Egg Whites
Calories: ~80 kcal (2 whites + 1 yolk)
Why it works: Protein powerhouse with essential fats and B-vitamins.
Pro tip: Sprinkle some chili flakes and black pepper for taste.
🌾 7. Makhana (Fox Nuts)
Calories: ~100 kcal (1 cup dry-roasted)
Why it works: Light, crunchy, gluten-free, and high in magnesium and fiber.
Pro tip: Dry-roast with ½ tsp ghee and season with turmeric or peri-peri.
🧋 8. Protein Smoothie or Whey Shake
Calories: ~150–200 kcal (depending on brand)
Why it works: Keeps hunger away between meals and helps muscle recovery.
Pro tip: Blend with water, not milk, and add cinnamon or coffee for flavor.
🍿 9. Air-Popped Popcorn
Calories: ~90 kcal (3 cups)
Why it works: Whole grain + fiber, fills you up without excess oil.
Pro tip: Skip butter; use olive-oil spray and herbs instead.
🍠 10. Sweet Potato or Oats Chilla
Calories: ~160 kcal (1 small)
Why it works: Complex carbs + fiber give slow energy release.
Pro tip: Pair with mint chutney instead of ketchup.
🔥 Bonus Tip: Snack Mindfully
Even healthy snacks can derail your deficit if eaten mindlessly. Here’s how to snack right:
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Pre-portion: Never eat directly from a packet.
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Add protein: Every snack should contain at least 5–10 g protein.
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Stay hydrated: Many cravings are thirst signals.
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Eat slowly: It takes 15–20 minutes for satiety signals to reach your brain.
🧘♀️ The Takeaway
A calorie deficit doesn’t mean starvation — it means making smarter food choices. Snacks can be your ally in weight loss when chosen wisely. Focus on protein, fiber, and real food ingredients.
You’ll not only sustain your deficit longer but also feel more energetic and less deprived.
💡 Want Personalised Guidance?
If you struggle with meal planning or constant hunger during fat loss, explore my customised 4-week “Weight Wise” Plan — science-based, vegetarian, and designed for sustainable results.
Akanksha Sharma
Dr. Akanksha Sharma, Head Writer and creator of AtoZ of Pregnancy, is dedicated to empowering women, parents, and families through 360-degree knowledge. She and her team provide evidence-based advice to guide families through pregnancy, parenting and beyond.
