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Healthy Eating Planner: 31 Days of Healthy, Low-Calorie Snacks

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Healthy Snacks to Keep You Satisfied

Eat great food and a great body naturally follows. Here are 31 days of OMG-good snacks to satisfy sweet or salty cravings. Almost all have 250 calories or fewer — perfect for keeping energy up and weight down. We used healthy ingredients that are known disease fighters, belly shrinkers, and overall health boosters. Get the recipes, nutritional facts, shopping lists, and a calendar with a healthy-eating snack plan on the following pages so you can eat your way to a better body.

Here's the list of healthy ingredients to stock up on for a healthy fix:

Healthy Snack Essentials

  • Fruit and veggies
  • Dark chocolate
  • Whole grains
  • Low-fat dairy
  • Nuts

Get nutritional facts and diet tips using these healthy ingredients

Your Monthlong Healthy Eating Plan

Each recipe makes 1 serving (except where noted).

Print out a calendar of these snack recipes to hang on your fridge!

Get shopping lists to help you with your grocery shopping

Week 1

Day 1: Maple-Ginger Applesauce

Day 2: Cheddar-Herb Bagel Chips

Day 3: Curried Sweet Potato "Fries"

Day 4: Banana with Dark Chocolate-Honey Sauce

Week 2

Day 5: Parmesan Rice Cakes

Day 6: Mini Turkey-Avocado Wrap

Day 7: Sesame-Edamame Salad

Day 8: Super-Savory Popcorn

Day 9: Chocolate Soy Egg Cream

Day 10: Cheddar-Herb Bagel Chips

Week 3

Day 12: Maple-Ginger Applesauce

Day 13: Greek Yogurt with Oranges and Mint

Day 14: Tahini-Yogurt Dip

Day 15: Mini Turkey-Avocado Wrap

Day 16: Indian-Spiced Roasted Chickpeas

Day 17: Marinated Broccoli

Day 18: Caramel Pears

Week 4

Day 19: Creamy Dijon Dip

Day 20: Egg Muffin

Day 21: Super-Savory Popcorn

Day 22: Cucumber with Peanut Sauce

Day 23: Sesame-Edamame Salad

Day 24: Banana with Dark Chocolate-Honey Sauce

Day 25: White Bean-Pesto Bruschetta

Week 5

Day 26: Chocolate Soy Egg Cream

Day 27: Indian-Spiced Roasted Chickpeas

Day 28: Caesar Dip

Day 29: Tuna-and-Chickpea Salad

Day 30: Greek Yogurt with Oranges and Mint

Day 31: Caramel Pears

Healthy Grab-and-Go Snacks

Here, more quick and easy snack ideas to take to go.

  • 3 tablespoons each raisins and dry-roasted pistachios
  • 1 fat-free plain yogurt with 1 tablespoon honey
  • 1 clementine and 1 ounce (about 22) roasted almonds
  • 1 granola bar and 1 cup coffee with skim milk
  • Celery sticks with 2 tablespoons reduced-fat peanut butter
  • 1/2 cup low-fat frozen yogurt with 1/4 cup sliced strawberries and 1 tablespoon chocolate sauce
  • A handful (about 1/4 cup) grapes, 1 slice Swiss cheese, and 1/2 ounce (about 11) roasted almonds
  • 1 slice low-fat cheddar cheese, 6 Wheat Thins, and 1 pear
  • 1 creamy sorbet bar (such as Haagen-Dazs Raspberry Sorbet and Vanilla Yogurt)
  • 1 low-fat chocolate pudding with 1/4 cup thawed frozen raspberries
  • 1 whole wheat mini pita with 3 tablespoons hummus
  • 1 tablespoon almond butter with 1 sliced Granny Smith apple
  • Celery sticks with 2 tablespoons low-fat blue cheese dressing
  • Carrots with 1/4 cup hummus
  • Trail mix made with 1/4 cup granola, 1/2 ounce (about 7 halves) walnuts, and 2 tablespoons raisins
  • 1/2 cup low-fat chocolate ice cream (such as Edy's Slow Churned)
  • 1 rice cake with 1/2 sliced banana and 1 tablespoon reduced-fat peanut butter
  • 1 ounce each dark chocolate chunks and pretzel nuggets
  • 15 baked tortilla chips (about 1 ounce) with 1/4 cup fresh or premade salsa
  • 2 Fig Newton cookies and 1 cup skim milk or plain light soy milk

Even More Healthy Snacks

9 Healthy On-the-Go Snacks

The Healthiest Snacks from the Grocery Store

Originally published in FITNESS magazine, January 2009.