If snacking has always been your downfall, you can breathe a sigh of relief. Regular snacking is the secret to improved and consistent weight loss – the only catch is you need to snack healthily.
Nibbling fruits, vegies, wholegrains and low-fat dairy between meals will not only help you get a grip on your hunger levels thereby reducing the temptation of binging later but it can actually boost your metabolism, helping you to burn calories faster, too.
Choose the right snacks and you could see your fruit and vegetable intake rocket until you’re getting your five vegies and two fruit serves a day without even trying.
What’s more, regular snacking could even keep a lid on your stress levels by keeping your energy levels balanced throughout the day.
In honour of snacking, The Biggest Loser Club dietitians have come up with 15 brand new snack ideas that are sure to get your mouth watering. Each comes in at under 200 calories, so mix it up and refresh your diet with some new additions this week.
Remember not to go overboard and to include any snacks in your calorie count for that day.
Sweet potato chips
Peel and cut the sweet potato into 0.5cm slices. Place on oven tray lined with baking paper and spray with olive oil. Sprinkle with chopped dried rosemary and salt. Bake in a medium oven until golden brown and starting to crisp.
| Ingredients |
Calories |
| 150g sweet potato |
98 |
| 2 sprays Olive oil spray |
28 |
| 0.5-1 tsp rosemary |
3 |
| pinch salt |
0 |
|
Total
|
129 |
Soy and garlic nuts
Combine the soy sauce, ground garlic and chilli powder to your taste in a small bowl. Toss through nuts and place on oven tray lined with baking paper. Bake in oven until crisp and browned.
| Ingredients |
Calories |
| 1 handful mixed nuts, unsalted |
178 |
| 1 tsp reduced salt soy sauce |
2 |
| 0.5 tsp ground garlic |
3 |
| pinch chilli powder |
1 |
|
Total
|
184 |
Berry smoothie
Combine all the ingredients in a blender and blend for 30 seconds. A sprig of mint may be added for a fresh twist.
| Ingredients |
Calories |
| 1 tub diet yoghurt |
80 |
| 0.5 cup skim milk |
44 |
| 0.5 cup frozen berries |
47 |
| 2-3 ice cubes |
0 |
| Total |
171 |
Cinnamon muffins
Cut an English muffin in half and toast. Spread with margarine. Combine the sugar and cinnamon together and sprinkle over the muffin.
| Ingredients |
Calories |
| 1 English muffin, multigrain |
150 |
| 1 tsp reduced fat margarine |
26 |
| 1 tsp white sugar |
16 |
| 1/4 tsp brown cinnamon |
1 |
|
Total
|
193 |
Sweet mustard corn cob
Boil a peeled corn cob for around 10 minutes. Combine the other ingredients and paste on top of the hot cob. Enjoy once the margarine mix has melted through the corn.
| Ingredients |
Calories |
| 1 sweetcorn cob, boiled |
147 |
| 1 tsp honey |
22 |
| 1 tsp wholegrain mustard |
8 |
| 0.5 tsp reduced fat margarine |
13 |
| Total |
190 |
Mountain bread wraps
Lay the wrap flat and spread the cream cheese down the middle. Follow with the smoked salmon slices and top with chopped dill. Roll firmly and enjoy.
| Ingredients |
Calories |
| 1 wholewheat wrap(s) |
71 |
| 25g smoked salmon |
34 |
| 2 tsp cream cheese, reduced fat |
19 |
| 1 tsp dill, chopped |
0 |
|
Total
|
124 |
Custard and berries
Place the fresh or defrosted mixed berries into a bowl and spoon over with the vanilla custard, warm or cool.
| Ingredients |
Calories |
| 0.5 cup reduced fat vanilla custard |
125 |
| 0.5 cup mixed berries, fresh or frozen |
35 |
|
Total
|
160 |
Melba toasts
Cut three slices of tomato and divide a ball of bocconcini into thirds. Place a fresh basil leaf on to each Melba toast followed by a slice of tomato and a piece of bocconcini. Finish with a pinch of cracked pepper.
| Ingredients |
Calories |
| 3 melba toasts |
56.5 |
| 3 basil leaves |
0.5 |
| 3 slices tomato |
11 |
| 1 ball bocconcini, sliced into 3 pieces |
each 61.5 |
| Pinch cracked pepper |
0.5 |
|
Total
|
130 |
Yoghurt and muesli
Pour a tub of diet yoghurt into a bowl and sprinkle with untoasted muesli for a tasty and satisfying snack.
| Ingredients |
Calories |
| 1 tub diet yoghurt |
80 |
| 2 tbsp muesli, untoasted |
87 |
|
Total
|
167 |
Toast with hummus and tomato
Toast the slice of bread, top with a layer of hummus and finish with tomato slices.
| Ingredients |
Calories |
| 1 slice mixed grain bread, toasted |
85 |
| 1 tbsp hummus |
51 |
| 3 slices tomato |
11 |
|
Total
|
147 |
Raisin toast
Once toasted, spread an even layer of ricotta cheese and top with honey.
| Ingredients |
Calories |
| 1 slice raisin toast |
104 |
| 1 tsp honey |
22 |
| 2 tsp ricotta cheese, reduced fat |
13 |
|
Total
|
139 |
Flavoured tuna and crackers
Evenly spoon the tuna onto the water crackers and enjoy!
| Ingredients |
Calories |
| 1 small (95g) tin flavoured tuna |
81 |
| 6 water crackers |
104 |
|
Total
|
185 |
Sweet chilli grill
Spread a layer of sweet chilli sauce over a slice of toast and top with a layer of reduced fat cheese. Place under the grill until cheese has melted and indulge guilt-free.
| Ingredients |
Calories |
| 1 slice mixed grain bread, toasted |
85 |
| 2 tsp sweet chilli sauce |
13 |
| 1 slice reduced fat cheese |
57 |
|
Total
|
155 |
Boiled egg with fingers
Boil an egg for around five minutes for a delicious runny yolk or longer if you prefer it harder. Butter the toast and cut into four pieces to make the fingers. Slice the top off the egg and dip the finger in to soak up the yolk and enjoy.
| Ingredients |
Calories |
| 1 boiled egg |
71 |
| 1 slice mixed grain bread, toasted |
85 |
| 1 tsp reduced fat margarine |
26 |
|
Total
|
182 |
Baked potato topped with sour cream
Preheat oven to 220°C. Wash and dry the potato and pierce several times. Bake for around 50-60 minutes or until the skin is crispy and potato is soft and fluffy inside. Allow potato to cool for 5-10 minutes and slice open and top with sour cream and chives to serve.
If you’re strapped for time, cook the potato in the microwave for approximately 15-20 minutes or until tender.
| Ingredients |
Calories |
| 1 medium baked potato |
88 |
| 1 tbsp light sour cream |
46 |
| 1 tsp chives, chopped |
1 |
|
Total
|
135 |