Calories are the primary requirement to keep our physical activity and mental health working effectively. It does not mean you only have to work out and exercise when it comes to weight loss. You have to cut your calories smartly so that your body does not lack any nutrition. Most people start their weight loss journey and struggle to choose an approach that works and is sustainable for their routine.
The weight loss journey brings challenges, and one of the most common is irregular and unhealthy snacking habits. People tend to eat anything they want, and in the end, they regret it. Cutting out favorite and tasty snacks can be challenging, but these kinds of foods carry extra calories.
The question is- Do we need to give up all the tasty snacks to lose weight? Well, no, you don’t have to stay away from delicious food. The only thing you have to do is change your snacking habit by changing the choice of snack items.
In this article, I will guide you about low-calorie macronutrient snacks and tell you about plenty of snacks that help you lose weight and taste amazing and delicious.
Let’s have a look!
Ultimate Guide On Macronutrients
There are several nutrient recommendations for people to ensure that you’re on the right track while consuming your macronutrients, and you ensure that your body is not intaking extra calories. According to the study, to track how much macros to be consumed in a day, calculate your protein intake based on body weight and physical activity level.
- For Sedentary, one needs to consume 0.8g protein per kg bodyweight.
- For Regular physical activity, protein consumption should be 1-1.2 g per kg bodyweight.
- For Endurance athletes, protein consumption should be 1.2g-1.4g per kg bodyweight.
- For Speed and power athletes, protein consumption should be between 1-2 g per kg bodyweight.
Suppose a man weighs 70kg and does regular physical activity; he needs to consume 70- 86g of protein every day.
After setting the calories for protein, fat and carbohydrates are the other two components of macronutrients essential for our body. Fat and carbohydrates support the body energy needed to perform bodily function and maintain physical energy. Every day a person should intake 20-35% of fats from the total calorie intake, i.e., 1g, and the remaining calories would be taken from carbohydrates.
To understand your body functionality and stick with a weight loss diet plan, It is essential to track your macronutrients. If you ensure that your macronutrients are consumed by the body in the right amount, then it will massively help you to lose weight by keeping your tummy full for a longer period, maintaining muscle mass, and also supporting lean muscle gains.
Macro friendly Snack ideas
1. Apple with Peanut Butter Dip
Ingredients required
- Greek yogurt- 1 cup
- Creamy peanut butter- ¼ cup
- Honey- 1 tablespoon
- Cinnamon powder- ¼ tablespoon
- Sliced apples for serving
Method to prepare
- Step 1- Take a bowl and put greek yogurt, creamy peanut butter, honey, and cinnamon powder.
- Step 2- Mix it thoroughly until there are no lumps.
- Step 3- Serve peanut butter dip with sliced apples and enjoy.
Nutrition Content
- Carbs- 32g
- Proteins- 8g
- Fats- 2g
- Calories- 150kcal
2. Rice Cake Sandwich
Ingredients required
- Brown rice cakes- 2
- Almond butter- 1 tablespoon
- Flaxseed- ¼ tablespoon
- Ground Cinnamon
- Sliced apple- 1
Method to prepare
- Step 1- Take a plate and place brown rice cakes on it.
- Step 2- Spread almond butter on the rice cakes. Take a slice of cake and top it with sliced apples.
- Step 3- Sprinkle a pinch of flaxseed and ground cinnamon on it. Then top it with another buttered rice cake.
- Step 4- Rice cake sandwich is ready. Serve and enjoy.
Nutrition Content
- Carbs- 17g
- Proteins- 10g
- Fats- 1g
- Calories- 40kcal
3. Chocolate Peanut Butter Chia Pudding
Ingredients required
- Chia seed- ½ cup
- Almond milk- 2 cup
- Cocoa Powder- ¼ cup
- Salt- ¼ teaspoon
- Peanut butter/Almond butter- 2 tablespoon
- Pinch of ground cinnamon
Method to prepare
- Step 1- Take a medium bowl and add all the ingredients(Chia seed, Almond milk, Cocoa Powder, Salt, Peanut butter/almond butter, and a pinch of ground cinnamon ) into it.
- Step 2- Whisk the ingredients thoroughly.
- Step 3- When it is combined properly, put it in a refrigerator and let it sit for 2-3 hrs.
- Step 4- Serve Chocolate Peanut Butter Chia Pudding in a bowl and enjoy.
Nutrition Content
- Carbs- 26g
- Proteins- 28g
- Fats- 13g
- Calories- 152kcal
4. Greek Yoghurt Parfait
Ingredients required
- Plain Greek yogurt- 1 cup
- Fresh fruits of your choice- 2 tablespoon
- Homemade Granola- ¼ tablespoon
- Berry fruit sauce for garnish
Method to prepare
- Step 1- Take a parfait glass and layer it with plain greek yogurt.
- Step 2- Put granola, sauce, and fruit over the yogurt glass.
- Step 3- Add a layer of greek yogurt over the berries and granola.
- Step 4- Now top it with more strawberries, blueberries, sauce, and granola.
Nutrition Content
- Carbs- 18g
- Proteins- 14g
- Fats- 4g
- Calories- 166kcal
5. Chicken Quesadillas
Ingredients required
- Cooked boneless chicken breast- 1 cup
- Diced tomatoes with green chilies- ½ cup
- Canned black beans- ½ cup
- Canned corn- ½ cup
- Chopped cilantro- ¼ cup
- Garlic powder- ½ tablespoon
- Onion powder- ½ tablespoon
- Cumin- ½ tablespoon
- Oregano- ¼ tablespoon
- Flour tortillas- 4
- Shredded pepper jack cheese- 1 ⅓ cups
Method to prepare
- Step 1- Take a bowl and add chicken, tomatoes, black beans, cilantro, garlic powder, onion powder, cumin, and oregano.
- Step 2- Combine it properly and season it with salt and pepper.
- Step 3-Heat a skillet over medium-high heat, then place the tortilla and sprinkle ½ tablespoon of cheese over it.
- Step 4- Now spread about ½ cup of chicken filling after the cheese is spread.
- Step 5- Top it with another ½ tablespoon of cheese.
- Step 6- Fold the tortilla and cook both sides of the tortilla for 2-3 minutes until the cheese melts and the tortilla becomes golden brown.
- Step 7- Repeat the step with the remaining tortillas.
- Step 8- Serve it with sauce and enjoy.
Nutrition Content
- Carbs- 35g
- Proteins- 27g
- Fats- 14g
- Calories- 313kcal
6. Tamarind Chipotle Steak Nachos
Ingredients required
- Trifecta flat iron steak- 4 ounces
- Mixed greens- ½ cup
- Trifecta broccoli- ½ cup
- Baked blue corn tortilla chips- 18
- Coconut oil- 1 teaspoon
- Sliced green onion- ¼ cup
- Minced garlic- 2 teaspoons
- Tamarind paste- 1 teaspoon
- Chipotle pepper puree- ½ teaspoon
- Honey- ¼ teaspoon
- Beef stock- 1 ounce
Method to prepare
- Step 1- Heat a saute pan and add coconut oil to it.
- Step 2- Now add sliced green onions and minced garlic. Saute it for 2-3 minutes.
- Step 3- Add the steak and mix it with onion and garlic.
- Step 4- Put chipotle, honey, and tamarind into it and mix well.
- Step 5- Fill the saute pan with stock and stir.
- Step 6- Adjust the heat and let it boil for 4-5 minutes.
- Step 7- Plate mixed greens followed by tortilla chips and broccoli. At the top, add steaks spread.
- Step 8- Garnish with onion bulbs and cilantro, and lemon juice.
- Step 9- Serve and enjoy.
Nutrition Content
- Carbs- 33g
- Proteins- 33g
- Fats- 23g
- Calories- 470kcal
7. Shredded Chicken Sliders
Ingredients required
- King Hawaiian Rolls- 2 packets
- Shredded chicken- 3 cups
- Provolone cheese- 12 slices
- Melted butter- ¼ cup
- Dijon mustard- 4 tablespoons
- Sugar- 2 tablespoons
- Poppy seeds- 1 tablespoon
Method to prepare
- Step 1- Preheat the oven to 350 degrees Fahrenheit.
- Step 2- Cut each Hawaiian roll into two halves and place it in the baking dish.
- Step 3- Now layer the shredded chicken and chicken on the top of the rolls.
- Step 4- Again, place the Hawaiian roll at the top.
- Step 5- Cut the rolls from between with the serrated knife.
- Step 6- Take a small bowl and mix the melted butter, mustard, sugar, and poppy seeds adequately.
- Step 7- With the help of a pastry brush, spread the butter mixture evenly over the top and sides of the rolls.
- Step 8- Place the baking dish in the oven and bake it for 20 minutes or until it turns golden brown.
- Step 9- Serve hot and enjoy.
Nutrition Content
- Carbs- 38g
- Proteins- 17g
- Fats- 17g
- Calories- 210kcal
8. Grilled Pesto Chicken and Tomato Skewers
Ingredients required
- Chopped fresh basil leaves- 1 cup
- Garlic- 1 clove
- Grated Parmigiano Reggiano- ¼ cup
- Salt for taste
- Black Pepper for taste
- Olive oil- 3 tablespoons
- Cut into cubes, skinless chicken breast- 1 ¼ lb
- Cherry tomatoes- 24
- Metal skewer- 16
Method to prepare
- Step 1- Take a mixer jar and add basil leaves, garlic, Parmigiano Reggiano cheese, salt, and black pepper.
- Step 2- Pulse them until it turns smooth. In between the pulses, add olive oil.
- Step 3- Now combine raw chicken with the smooth paste and marinate for a few hours in a bowl.
- Step 4- Take the metal skewer and thread chicken and tomatoes onto eight pairs of parallel skewers. Make sure that the beginning and the ending of the thread are chicken.
- Step 5- Heat the grill pan at medium heat. Spray a little oil.
- Step 6- Now, place the chicken skewers on the hot grill pan and cook for 3-5 minutes. Turn and continue to cook for 2-3 minutes until the chicken is cooked properly.
- Step 7- Serve hot and enjoy.
Nutrition Content
- Carbs- 3g
- Proteins- 18g
- Fats- 7.5g
- Calories- 147kcal
9. Avocado Deviled egg
Ingredients required
- Hard-boiled eggs- 6
- Non-fat Greek yogurt- ¼ cup
- Avocado-1
- Chopped fresh cilantro- 2 tablespoons
- Diced jalapeno- 1 tablespoon
- Diced red onion- 1 tablespoon
- Lime juice- 1 tablespoon
- Smoked paprika- ½ teaspoon
- Sea salt- 1 teaspoon
Method to prepare
- Step 1- In a bowl, scoop the yolks out of the egg halves.
- Step 2- With the help of folks, mash the yolks and mix them with avocado and yogurt. Combine it thoroughly to form a smooth mixture.
- Step 3-Now, add jalapeno, onion, and cilantro to the avocado mixture and stir to combine.
- Step 4- Also add lime and season with salt.
- Step 5- Take the halves of the eggs and fill the holes left by the yolks with avocado mixture.
- Step 6- Sprinkle smoked paprika and Garnish with cilantro.
Nutrition Content
- Carbs- 1.5g
- Proteins- 11g
- Fats- 7g
- Calories- 123kcal
10. Protein Pancakes
Ingredients required
- Oats- 1 cup
- Banana- 1
- Eggs- 2
- Egg whites- ½ cup
- Baking powder- 4 tablespoons
- A pinch of salt
- A pinch of cinnamon
- Protein powder- 1-2 scoops
- Flax seeds- 2 tablespoons
Method to prepare
- Step 1- In a blender jar, add oats, bananas, Eggs, Egg whites, baking powder, salt, cinnamon, protein powder, and flax seeds.
- Step 2- Blend it at the medium-low speed until it turns into a batter.
- Step 3- Heat the pan to medium-high heat.
- Step 4- Scoop the batter and spread it on the pan. Take ¼ cup per pancake.
- Step 5- Sprinkle chocolate chips and cook them for 2-3 minutes.
- Step 6- When the edges get cooked, flip and cook the pancake for another 2-3 minutes.
- Step 7- Place the pancake on a plate and top it with spoons of honey and serve.
Nutrition Content
- Carbs- 11.3g
- Proteins- 4.5g
- Fats- 1.1g
- Calories- 79kcal
11. Tuna Salad
Ingredients required
- White Tuna- 1 can
- Greek yogurt- ¼ cup
- Dijon mustard- 1 tablespoon
- Diced celery- 1 stalk
- Sliced green onions- 1
- Sweet relish- 1 tablespoon
- Freshly dried dill- ½ teaspoon
- Celery salt- ½ teaspoon
- Pepper- ⅛ teaspoon
Method to prepare
- Step 1- Take a large bowl and add white Tuna, Greek yogurt, Dijon mustard, Diced celery, sliced onions, sweet relish, dried dill, salt, and pepper.
- Step 2- With the help of a spatula, mix the ingredients all together properly.
- Step 3- Serve the tuna salad and enjoy.
Nutrition Content
- Carbs- 6g
- Proteins- 25.9g
- Fats- 2g
- Calories- 149kcal
12. Blueberry Graham Donuts
Ingredients required
- Pancake mix- 2 cup
- Vanilla Whey Protein- 1 cup
- Splenda- 1 tablespoon
- Baking Powder- ½ teaspoon
- Large Egg- 1
- Greek yogurt- 2 cups
- Sugar-free blueberry preserves- 1cup
- Graham cracker- 2
Method to prepare
- Step 1- Preheat the oven to 350 degrees Fahrenheit.
- Step 2- Take a bowl and mix pancake mix, vanilla whey protein, baking powder, and Splenda.
- Step 3- Now add eggs and Greek yogurt into the bowl and mix it well to form a donut batter.
- Step 4- Grease the circular donut pan with oil, then transfer the batter to it.
- Step 5- Bake the donut for 12-25 minutes until a clean toothpick comes out.
- Step 6- Place the donuts on a plate.
- Step 7- Take a bowl and mix whey and yogurt to form a thick pudding.
- Step 8- Take a donut one by one, dip it into the thick yogurt pudding from one side, and set it on a plate.
- Step 9- Now spread the blueberry paste on the top of the thick pudding, and at last, garnish the donuts with crushed Graham crackers.
- Step 10- Serve and enjoy the tasty donut.
Nutrition Content
- Carbs- 16g
- Proteins- 11.5g
- Fats- 2g
- Calories- 215kcal
13. Sweet Potato Waffles
Ingredients required
- Cooked and mashed Sweet Potato- ¾ cup
- Rolled oats- ½ cup
- All-purpose flour- ½ cup
- Unsweetened almond milk- ½ cup
- Eggs- 2
- Baking powder- 1 teaspoon
- Cinnamon- ¾ teaspoon
- Salt- ¼ teaspoon
- Zest of one orange
- Pecans for serving
- Maple syrup for serving
Method to prepare
- Step 1- Preheat the waffle iron.
- Step 2- Add cooked sweet potatoes, oats, flour, milk, eggs, baking powder, cinnamon, salt, and orange zest in a blender jar.
- Step 3- Blend until well combined and there are no lumps and no chunks of potatoes left.
- Step 4- Spray cooking oil into the waffle iron.
- Step 5- Now pour ⅓ cup of batter into preheated waffle iron and cook for 6-8 minutes until the waffles are golden brown and cooked properly.
- Step 6- Serve sweet potato waffles with maple syrup and pecans.
Nutrition Content
- Carbs- 31g
- Proteins- 7g
- Fats- 4g
- Calories- 184kcal
14. Garlic-Roasted Mushrooms
Ingredients required
- Macaroni- 4 cups
- Mushrooms- 1 pound
- Minced garlic- 10 cloves
- Olive oil- 2 tablespoons
- Balsamic Vinegar- 2 tablespoons
- Grated parmesan cheese- 2 tablespoons
- Dried oregano- 1 teaspoon
- Table salt- 1 teaspoon
- Ground black pepper- ½ teaspoon
- Chopped fresh parsley for serving
Method to prepare
- Step 1- Preheat the oven to 400 degrees Fahrenheit.
- Step 2- Take a large bowl and add mushrooms, garlic, olive oil, oregano, salt, and pepper. Mix it properly and then transfer it to a baking sheet lined with foil.
- Step 3- Spread the mixture in a single layer.
- Step 4- Bake it in the oven for 10-15 minutes.
- Step 5- Spread balsamic vinegar over mushrooms and toss it well.
- Step 6- After that, sprinkle parmesan cheese on top. Then bake for another 10 minutes.
- Step 7- Transfer the mushroom to the serving bowl. Top with chopped parsley and serve the tasty garlic roasted mushrooms.
Nutrition Content
- Carbs- 60g
- Proteins- 53g
- Fats- 10g
- Calories- 205kcal
15. Roasted Edamame Snacks
Ingredients required
- Frozen shelled edamame- 1 pound
- Extra-virgin olive oil- 1 tablespoon
- Soy sauce- 1 teaspoon
- Ground cumin- ¼ teaspoon
- Ground smoked paprika- ¼ teaspoon
- Ground ginger- ¼ teaspoon
- Sea salt to taste
- Fresh cracked black pepper to taste
Method to prepare
- Step 1- Rinse and pat dry the edamame.
- Step 2- Add edamame, oil, soy sauce, cumin, paprika, and ginger. Combine them properly.
- Step 3- In a baking pan, spread the combined mixture evenly and roast for 10-15 minutes.
- Step 4- Turn and roast for another 10 minutes until it gets slightly charred.
- Step 5- Let it cool. Then season with sea salt and pepper.
- Step 6- Serve and enjoy the roasted edamame.
Nutrition Content
- Carbs- 2g
- Proteins- 1g
- Fats- 1g
- Calories- 60kcal
Single Ingredient Macro snacks
1. Dried Fruits
Nutrition Content
- Carbs- 25g
- Proteins- 1g
- Fats- 0g
- Calories- 110kcal
2. An Apple
Nutrition Content
- Carbs- 26.3g
- Proteins- 0g
- Fats- 0g
- Calories- 96
3. Dried Green peas
Nutrition Content
- Carbs- 19.7g
- Proteins- 7.7g
- Fats- 5g
- Calories- 110kcal
4. Popcorn
Nutrition Content
- Carbs- 24.9g
- Proteins- 4.1g
- Fats- 1.5g
- Calories- 124 kcal
5. Baby Carrots
Nutrition Content
- Carbs- 24g
- Proteins- 3g
- Fats- 0g
- Calories- 105kcal
6. Bean Salad
Nutrition Content
- Carbs- 15g
- Proteins- 5g
- Fats- 3.g
- Calories- 100kcal
7. Grapes
Nutrition Content
- Carbs- 37.5g
- Proteins- 1.4g
- Fats- 5g
- Calories- 145kcal
8. Hard-boiled eggs
Nutrition Content
- Carbs- 0g
- Proteins- 6g
- Fats- 5g
- Calories- 51g
9. Mandarin Orange
Nutrition Content
- Carbs- 21.6g
- Proteins- 1.3g
- Fats- 0g
- Calories- 96 kcal
10. Banana
Nutrition Content
- Carbs- 27g
- Proteins- 1.3g
- Fats- 4g
- Calories- 105kcal
Points to Ponder
- Try to choose high-volume food for weight loss. This helps you feel full and satisfied for a longer time and beats the cravings to eat unhealthy food.
- Make sure you eat carbohydrates-containing food on time to improve your activity performance.
- Be strict with your diet plan, especially with your snacking habits.
- Intake more calories when you build muscles and fewer calories while burning extra fats.
- Track your food intake daily.
Conclusion
Weight loss can be enjoyed without compromising the tasty food. All you need to do is count your macronutrients, change the snacking habit and try the above tasty recipes. These recipes will stop your craving to eat unhealthy food, and hence you will not feel bored and tedious with your weight loss journey.
Reference
https://www.macrostax.com/tips/15-macro-friendly-snack-ideas-for-weight-loss
https://workoutable.com/macro-friendly-snacks-150-calories/
https://www.iifym.com/blog/50-macro-friendly-snacks/
https://healthyeater.com/15-healthy-snacks
https://www.trifectanutrition.com/blog/healthy-superbowl-snacks-recipes
https://www.performancelab.com/blogs/recipe/macro-friendly-snacks
https://www.teachersgonestrong.com/blog/2019/5/30/my-favorite-macro-friendly-snacks
https://www.leanwithstyle.com/macro-friendly-snacks/