Healthy snacks options for weight management with recipes and calories

 Here are some healthy snack options with recipes and their estimated calorie counts:

1. Greek Yogurt Parfait

• Ingredients:
  • 1/2 cup plain Greek yogurt (low-fat)
  • 1/4 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tbsp honey
  • 1 tbsp chia seeds or granola (optional)
• Recipe:
  • Layer the Greek yogurt, berries, and honey in a bowl or cup. Sprinkle chia seeds or granola on top for added crunch.
• Calories: ~180 calories

2. Apple with Peanut Butter

• Ingredients:
  • 1 medium apple
  • 1 tbsp peanut butter (or almond butter)
• Recipe:
  • Slice the apple and dip it in peanut butter for a balanced snack.
• Calories: ~200 calories

3. Hummus with Veggies

• Ingredients:
  • 1/4 cup hummus
  • 1/2 cup sliced cucumber, bell peppers, and carrots
• Recipe:
  • Dip your veggies in the hummus for a fiber-packed, nutritious snack.
• Calories: ~150 calories

4. Cottage Cheese with Pineapple

• Ingredients:
  • 1/2 cup low-fat cottage cheese
  • 1/4 cup fresh pineapple chunks
• Recipe:
  • Mix the cottage cheese and pineapple for a creamy, sweet snack.
• Calories: ~140 calories

5. Energy Bites (No-Bake)

• Ingredients:
  • 1/2 cup rolled oats
  • 1/4 cup peanut butter or almond butter
  • 2 tbsp honey
  • 1 tbsp chia seeds
  • 1/4 cup mini chocolate chips (optional)
• Recipe:
  • In a bowl, combine all ingredients. Roll the mixture into small balls and refrigerate for 30 minutes.
• Calories: ~100 calories (makes about 8-10 bites)

6. Avocado Toast

• Ingredients:
  • 1 slice whole grain or sourdough bread
  • 1/4 ripe avocado
  • Salt, pepper, and red pepper flakes (optional)
• Recipe:
  • Toast the bread, mash the avocado, and spread it on the toast. Season as desired.
• Calories: ~200 calories

7. Hard-Boiled Eggs

• Ingredients:
  • 2 large eggs
• Recipe:
  • Boil the eggs for about 10 minutes, then peel and enjoy with a pinch of salt.
• Calories: ~140 calories for 2 eggs

8. Chia Pudding

• Ingredients:
  • 3 tbsp chia seeds
  • 1/2 cup unsweetened almond milk or regular milk
  • 1/2 tsp vanilla extract
  • 1 tsp honey or maple syrup (optional)
• Recipe:
  • Mix chia seeds, milk, vanilla extract, and sweetener in a jar. Refrigerate overnight or for at least 2 hours.
• Calories: ~180 calories

9. Trail Mix

• Ingredients:
  • 1/4 cup raw almonds
  • 1/4 cup unsweetened dried cranberries
  • 1 tbsp pumpkin seeds
  • 1 tbsp dark chocolate chips (optional)
• Recipe:
  • Combine all ingredients in a small bowl and mix well.
• Calories: ~200-250 calories

10. Frozen Banana Bites

• Ingredients:
  • 1 medium banana
  • 1 tbsp peanut butter or almond butter
  • 1-2 tbsp dark chocolate chips (optional)
• Recipe:
  • Slice the banana into bite-sized pieces. Spread peanut butter on each slice and top with a chocolate chip. Freeze for 1-2 hours.
• Calories: ~120 calories for 5 bites

These snacks are nutritious, tasty, and easy to prepare, perfect for keeping you energized throughout the day!