You may have heard that snacking between meals is bad for weight loss, but that couldn’t be further from the truth. Au contraire, many health experts and nutritionists swear by healthy snacks in-between nutritiously balanced meals – especially protein-rich ones that will keep you full, give you energy, and not hinder your weight loss.
From fresh berries to nuts to Greek yoghurt to turkey jerky, take a look at 16 high-protein snacks that the health experts recommend eating in-between meals for weight loss over 40.
1. Low-Fat Greek Yogurt
Low-fat Greek yogurt stands out as a convenient and nutritious snack for those on the go, especially for individuals over 40 aiming to achieve weight loss goals. Packed with protein, Greek yogurt not only helps in satisfying hunger but also supports muscle maintenance and boosts metabolism. The low-fat variant ensures a reduced calorie intake while still providing essential nutrients like calcium and probiotics for gut health.
"Low fat Greek yogurt is low in calories and high in protein as well as gut healthy probiotics. The high protein content is great for keeping you satiated for long periods of time which can prevent overeating or snacking throughout the day. You also get the added benefit of probiotics which can optimize your gut health and metabolism," Jesse Feder, RDN, CPT, says.
Its portability makes it an ideal snack to carry with you throughout a busy day, offering a quick and satisfying option that can contribute to your weight loss journey without compromising on taste or convenience.
2. Turkey Jerky
Packed with lean protein, turkey jerky not only promotes a feeling of fullness but also aids muscle support, making it an excellent choice for those over 40 aiming to shed pounds. Its portable nature makes it an ideal on-the-go snack, providing a quick and easy option to stave off hunger while offering a flavorful alternative to traditional high-calorie snacks.
"Turkey jerky is almost 100% protein. Its high protein content keeps you feeling full for extended periods of time which can minimize snacking and cravings as the day goes on, this is great for aiding in weight loss," Feder notes. With lower fat content compared to some other jerky options, turkey jerky serves as a satisfying and guilt-free choice for those seeking a convenient snack that aligns with their weight loss goals.
3. Cottage Cheese With Cinnamon
Cottage cheese with a sprinkle of cinnamon emerges as a nutritious and flavorful choice for a healthy late-night snack. Cottage cheese is rich in protein, providing a satisfying and satiating option to keep you feeling full during the evening. The addition of cinnamon not only enhances the taste but also brings its own set of health benefits, including potential blood sugar regulation.
"Cottage cheese is high in protein which helps keep you full. Adding in a spoonful of cinnamon brings some sweetness and boosts metabolism," says Emily Johnson, RD, nutritionist. To incorporate this snack into your late-night routine, consider enjoying a bowl of cottage cheese with a dash of cinnamon, or adding fresh fruit like sliced strawberries or apple chunks for added sweetness and texture.
4. Almonds
Almonds stand out as a nutritious and satisfying choice for a healthy late-night snack. Packed with heart-healthy monounsaturated fats, protein, and fiber, almonds can promote a sense of fullness and provide sustained energy without the drawbacks of excessive sugars.
Kelsey Costa, a registered dietitian nutritionist, highlights the benefits of almonds and says, "Almonds are a nutrient-rich snack widely recognized for their numerous health benefits, including the potential to even enhance sleep quality (so much better than common junk foods that disturb your sleep after a late-night snacking session). Their substantial content of essential nutrients like phosphorus, riboflavin, and manganese, along with their monounsaturated fats, fiber, and antioxidants, contribute to reducing the risks of chronic diseases such as type 2 diabetes and heart disease." She adds that "they are a source of melatonin and the mineral magnesium, both of which are understood to aid in promoting better sleep, making almonds an excellent late-night snack choice."
Incorporating almonds into your late-night routine can be as simple as enjoying a handful of raw or lightly roasted almonds. Additionally, you can mix them with a small portion of dark chocolate for a delightful treat that combines sweetness with the nutty goodness of almonds.
5. Kiwis
Kiwis emerge as a refreshing and healthful option for a late-night snack, offering a combination of unique flavor and nutritional benefits. These vibrant green fruits are rich in vitamins, particularly vitamin C, along with dietary fiber and antioxidants.
"Kiwis, loaded with essential nutrients like vitamins C and K, folate, potassium, fiber, and carotenoids, are a low-calorie snack that can contribute to weight loss and overall health. Not only do they contribute to digestive wellness, reduced inflammation, and lower cholesterol, but they also have been shown in studies to promote better sleep, thanks in part to their serotonin content. Consuming 1-2 medium kiwis before bedtime may potentially enhance sleep quality by helping you fall asleep faster, experience fewer sleep disruptions, and achieve longer overall sleep times," says Costa.
Enjoying sliced kiwis on their own is a convenient and delicious option, providing a sweet and tart flavor. For added indulgence, consider pairing kiwi slices with a small serving of Greek yogurt or incorporating them into a fruit salad.
6. Lean Meat
While meat is great at mealtimes, lean meat can also be a great high-protein snack and low-calorie snack when eaten between meals. Certain types of meat, such as red meat and processed options can take a toll on your body when consumed in excess, but lean meats such as poultry and fish are great choices if you're trying to lose weight.
"Lean meats, including chicken, turkey, and fish, are excellent protein options," Allison Herries, MS, RDN says, explaining that "this is because the majority of calories in lean meats come directly from protein." Chicken, in particular, is a tasty, versatile, and low-calorie choice. "100 grams of chicken breast provides around 31 grams of protein with only 165 calories," Herries tells us. Perfect!
7. Eggs
When it comes to a metabolism-boosting, protein rich breakfast, you can't go wrong with good old eggs. Not only are eggs delicious and versatile, but they can also do wonders for your body over 40. Jeanette Kimszal, RDN, NLC points out that with 6 grams of protein per egg, they "can increase the thermal effect of food and may speed up the metabolism."
Plus, as Brenda Peralta, RD, tells us, "studies have shown that eating eggs not only increases your metabolism but it also increases your satiety levels," which is great for anyone looking to shed a few pounds because "feeling fuller for longer means that you are less likely to eat more during the day." No more mid-day binges on processed snacks!
8. Tofu
Looking for a great plant-based protein that you can add to your plate as a meat replacement or add in your smoothies for a nutritious snack? Look no further than nutrient-rich tofu, which is not only highly versatile and perfect for a range of meatless recipes, but also packed with protein and perfect for weight loss.
"Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," Lisa Richards, RDN, says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting metabolism by requiring more energy for digestion and absorption." She even offers a little-known tip for fitting protein into your smoothies, saying: "If you are wanting to get in all the dense nutrition from tofu without the taste you can add it to any smoothie recipe. The consistency will make your smoothie extra creamy as well." Sign us up!
9. Edamame
Eating edamame is another fantastic way to get more protein and fiber into your diet. These green soybeans are not only high in protein, at 17 grams per cup, but also in fiber at 8 grams per cup. Not to mention they're delicious! You can eat edamame as a salty snack, appetizer, side, or mixed into your favorite stir fry.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," notes Lainey Younkin, a registered dietitian and founder of Lainey Younkin Nutrition. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal. Protein and fiber together help suppress hunger hormones, keep you full, and aid weight loss."
10. Black Beans
Black beans are another fantastic plant-based protein that go well in a range of delicious meals, and can also be enjoyed in-between meals as a snack. According to Trista Best, a registered dietitian at Balance One Supplements, this powerful superfood can "pack a ton of nutrients into any meal, which is helpful when you are working to get adequate protein on a plant-based diet and also to reduce your grocery budget."
She goes on to say that "the fiber content of these beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight," making them a must-have in your pantry, along with these other weight loss-friendly pantry items.
11. Protein Powder
Protein powder is a popular nutritional supplement. Using protein powder may also aid weight loss and help people tone their muscles. Best warns "Not all protein powders are created equal, some [lack] adequate amounts of protein while others are calorie dense."
"For those using a vegan meal replacement shake, it is important to select a shake that is made with all 20 amino acids," she adds. "Any vegan protein powder or meal replacement that does not have an amino acid panel should be avoided because it likely does not contain all twenty."
While this is technically no food that you can eat every day "without gaining weight," protein is a macronutrient that burns more energy than fat and carbohydrates as it is metabolized in the body. To lose weight, it's a good idea to create a diet rich in lean proteins when losing weight to preserve muscle mass and to keep the immune system up to a healthy level.
12. Berries
Malik says, "Berries are rich in antioxidants, which can help reduce inflammation and improve insulin sensitivity, both of which are important for weight loss." Berries, such as blueberries, strawberries, and raspberries are known for their high levels of antioxidants, which have been linked to a reduced risk of heart disease and cognitive decline. And, blueberries can also stimulate collagen production.
13. Nuts And Seeds
It's not just almonds the experts swear by. A handful of nuts and seeds (like chia seeds and flaxseeds!) are another food group that Dr. Shoaib Malik, a family medicine doctor in East Windsor, New Jersey, highly recommends women over 40 prioritize if they want to lose weight.
"Nuts and seeds are high in healthy fats, fiber, and protein," he says, "which can also help keep you full and satisfied and may improve blood sugar control." Nuts and seeds are also a good source of zinc, a mineral that's crucial for healthy skin and hair!
14. Aged Cheddar & Apple Slices
Aged cheddar provides a satisfying dose of protein and healthy fats, promoting a sense of fullness and satiety. Paired with crisp apple slices, the combination offers a delightful mix of textures and flavors, while the natural sweetness of apples adds a touch of sweetness without the need for added sugars.
This snack is not only effortless to prepare but also offers a nutrient-rich option that combines protein, healthy fats, and fiber, making it an excellent choice for those aiming to manage their weight while enjoying a flavorful and satisfying treat.
15. Pretzels With Hummus
Whole-grain pretzels provide a satisfying crunch while offering a lower-calorie alternative to traditional snack options. Paired with hummus, which is rich in protein and healthy fats, this combination helps promote a feeling of fullness and sustained energy.
Hummus also contributes essential nutrients and adds a creamy texture to the snack. The convenience of this pairing makes it an accessible option for those on-the-go, and the balance of carbohydrates, protein, and fats makes it a well-rounded choice for individuals looking to manage their weight without sacrificing taste or nutrition.
16. Banana And Peanut Butter With Chocolate
Bananas offer natural sweetness, fiber, and essential nutrients, while peanut butter adds protein and healthy fats, promoting a sense of fullness and providing prolonged energy. Chocolate can be healthier when you choose the dark option; and when consumed in moderation, contributes antioxidants and a rich flavor without excessive sugar content.
It satisfies sweet cravings while delivering nutritional benefits, making it an enjoyable and guilt-free treat within a weight loss-oriented eating plan.
