My Favorite Snacks for Fat Loss 


If you are considering losing body fat and need ideas on how to eat nutritiously without feeling deprived, you’ve found the right blog! In the summer of 2020, I decided to learn how to make high protein, low calorie snacks and meals to help keep me satisfied while in a caloric deficit. I found many flexible dieting pages online that helped me learn what ingredients to use and how to cook delicious low-cal, high protein foods. In today’s blog I’ll give a brief overview of different savory and sweet snacks I made over quarantine that will help you stay full, eat more protein, and stay on track with your nutrition goals. 

Disclaimer: always check the ingredients in food before eating, especially in items like protein powders and shakes that may contain allergens not obviously specified. If you like any of these snack ideas listed below, leave a comment and give them a try 😋

Sweet Snacks 

Regular/Greek Yogurt or Cottage Cheese + Fruit

Depending on the type of yogurt used, this snack can contain a lot of protein and probiotics that are great for gut health and satiation. I tend to mix strawberries, kiwis, blueberries, and/or raspberries with Greek yogurt, cinnamon, and honey to make a tasty, satisfying snack. 

Yogurt + Protein Powder + Cookies

Similar to the above snack, this snack involves regular or Greek yogurt with protein powder and a crushed cookie like an Oreo or chocolate chip cookie. The added protein powder gives the yogurt a more frosting-like consistency and adding the cookies satisfies your sweet tooth. 🍪

Protein Shakes (Pre-made & Homemade) 

I personally enjoy the consistency of pre-made protein shakes more than homemade protein shakes with protein powder, however, you can get far more creative with making your own protein shakes. One brand I particularly like is PE Science. This brand offers protein powders with a nice consistency and blend and offers lots of flavors to choose from. 

Protein Smoothie Bowl

Smoothie bowls are always delicious and you can make them even more satisfying by adding protein powder to the smoothie blend. Add lots of fruits, vegetables, juices, milk, granola, and protein powder to make a delicious and filling snack to your liking. 

Protein Bars 

Protein bars are a classic yet aren’t overrated, depending on what brand you buy. My favorite brand for protein bars is Zone Perfect. They have an assortment of different flavors ranging from fruity pebbles cereal to chocolate chip cookie and they always taste exactly as advertised. 

Protein Pop Tarts 

Protein pop tarts are a recipe idea I got from watching @theflexibledietinglifestyle videos on YouTube and Instagram. For protein pop tarts, you first make a filling with Greek yogurt, protein powder, and water and use it to fill two slices of bread that are kneaded together like a pop tart. These are super easy to make, especially inside of the air fryer, and are an easy way to eat a high protein snack, especially with an added glass of milk. I made a YouTube video on how to make protein pop tarts, give it a watch here

Chocolate Milk + PB&J

A well-known classic, chocolate milk and peanut butter and jelly sandwiches, is another great high protein snack. To make this snack more “calorie friendly,” you can substitute PB powder mixed with water for peanut butter and use no-sugar jelly or jam instead of regular. This snack is a perfect pre-workout snack to help supply the body with glycogen and amino acids before intense exercise. 

Greek Yogurt + Banana + Vanilla Wafers 

If you love banana pudding then Greek yogurt, bananas, and vanilla wafers is the perfect snack for you. Adding Greek yogurt instead of regular yogurt can increase the protein content of this snack making it a more satiating snack. You can also add additional toppings like walnuts, honey, and light whip cream to add even more satisfaction on top! 

Rice Cake + Greek Yogurt + Protein Powder + Fruit + Chocolate Syrup

This snack is absolutely delectable and will make you feel fancy after making it, despite its simplicity. This snack involves mixing protein powder with Greek yogurt to make a pseudo-frosting, covering the rice cake with the frosting, and adding toppings like fruit, chocolate syrup, nuts, and whipped cream on top. Another satisfying, delicious, and EASY snack to make and enjoy. 


Savory Snacks 

Italian Snack Plate

This snack is like taking all of the contents of a delicious spicy Italian sandwich and eating them without the bread. Now bread isn’t inherently bad, but if you’re looking for a lower calorie, high protein snack you can simply eat a plate filled with pickles, pepperoni, salami, cheese, olives, crackers, and tuna and have a very filling and tasty snack. 

Chicken or Tuna Salad

You can buy chicken or tuna salad packs pre-made at the grocery store or get creative and make an all-encompassing salad on your own. Add lots of vegetables and seasonings to your chicken or tuna salad for taste and enjoy with a side of crackers or chips for fun! 

Pizza Toast  

Pizza toast is an easy way to get your pizza fix without buying an entire box of pizza. Simply put marinara sauce, cheese, pepperoni, toppings, and pizza seasoning on a slice of thick sourdough bread and you’ve got a mini pizza that’s the perfect compact protein snack. I also made a fun YouTube video on how to make pizza toast in the summer of 2020. You can watch the video here

Protein Wraps

You can get very creative in how you design your own protein wraps. You can buy wraps that are pre-made with high protein ingredients or make a regular wrap with high protein ingredients yourself. An example could be wrapping mozzarella sticks with deli meat or wrapping deli meat, tuna, cheese, and vegetables in a tomato basil wrap. Adding additional sauces and seasonings can make all the difference when making your own protein wraps. 


There are far more ways to make protein snacks that require a lot of prep and baking, but these listed above are my go-to snacks for days I don’t have time to cook. These snacks are perfect to take with you at work or school so you don’t feel obligated to eat out or starve yourself until dinnertime. Follow these pages for even more high protein, low calorie snack and meal inspiration: 

The Flexible Dieting Lifestyle (IG) 

Cheat Day Design (IG)

Stealth Health Life (IG)

Karim Cooks (TikTok) 

The Golden Balance (TikTok) 

Josh Elkin (TikTok)

Follow me on Instagram for more of my daily high protein, lower calorie meals as well! @coachtashay

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