Low Calorie Snacks To Lose Weight & Stay Full

Ingredients

• 1/4 cup Popcorn Kernels (air‑popped, no oil)
• 1/4 tsp Salt (optional)
• 1 packet Sugar‑Free Gelatin Mix (any flavor)
• 2 cup Water (boiling for gelatin)
• 1 packet Sugar‑Free Pudding Mix (vanilla flavor)
• 2 cup Low‑Fat Milk (or unsweetened almond milk)
• 1 package Shirataki Noodles (rinsed and drained, 200 g)
• 1 tsp Olive Oil (for sautéing noodles)
• 1 tbsp Low‑Sodium Soy Sauce (adds flavor to noodles)
• 1 scoop Whey Protein Isolate (≈30 g, unflavored or flavored)
• 3 large Egg Whites (pasteurized for safety)
• 1/4 cup Water (room temperature for fluff)
• 1 tsp Stevia Sweetener (optional, for fluff)
• 2 cup Low‑Sodium Vegetable Broth (store‑bought or homemade)
• 1 cup Mixed Frozen Vegetables (no added sauce)
• 4 oz Cooked Chicken Breast (shredded)
• 2 cup Mixed Greens (spinach, arugula, lettuce mix)
• 5 pieces Cherry Tomatoes (halved)
• 1/2 piece Cucumber (sliced)
• 1 tbsp Lemon Juice (freshly squeezed)
• 1 tsp Dijon Mustard (for low‑calorie dressing)
• 1/4 cup Tortilla Strips (baked, low‑fat)
• 2 pieces Zucchini (spiralized into noodles)
• 2 tbsp Raisins (unsweetened)
• 2 tbsp Pumpkin Seeds (raw)
• 2 tbsp Roasted Chickpeas (dry‑roasted, no salt)
• 2 tbsp Almonds (slivered)

Instructions

1. Air‑Pop Popcorn

   Measure 1/4 cup popcorn kernels, place them in the air popcorn maker and pop until the popping slows. Sprinkle with optional salt and transfer to a bowl.

   Time: PT5M

2. Sugar‑Free Gelatin

   Bring 2 cups water to a boil, dissolve the packet of sugar‑free gelatin mix, stir until fully dissolved, then pour into a bowl and let set for 5 minutes.

   Time: PT7M

3. Sugar‑Free Pudding

   In a mixing bowl whisk together the packet of sugar‑free pudding mix with 2 cups cold milk until smooth, then let sit for 5 minutes to thicken.

   Time: PT7M

4. Shirataki Noodles

   Drain and rinse the shirataki noodles under cold water, pat dry with paper towels. Heat 1 tsp olive oil in a saucepan over medium heat, add the noodles, sauté for 5 minutes, then stir in 1 tbsp low‑sodium soy sauce.

   Time: PT7M

   Temperature: Medium heat

5. Protein Fluff

   In a bowl whisk together 1 scoop whey protein isolate, 3 pasteurized egg whites, 1/4 cup water, and 1 tsp stevia until frothy. Microwave on high for 60 seconds, stir, then microwave another 30 seconds until the mixture is set and fluffy.

   Time: PT5M

6. Protein‑Packed Vegetable Soup

   Combine 2 cups low‑sodium vegetable broth, 1 cup mixed frozen vegetables, and 4 oz shredded cooked chicken in a saucepan. Bring to a boil, then reduce to a simmer for 10 minutes, stirring occasionally.

   Time: PT12M

   Temperature: Simmer

7. Low‑Calorie Salad

   In a serving bowl toss 2 cups mixed greens, 5 halved cherry tomatoes, and 1/2 sliced cucumber. Drizzle with a dressing made from 1 tbsp lemon juice and 1 tsp Dijon mustard, then top with 1/4 cup baked tortilla strips.

   Time: PT5M

8. Zucchini Noodles

   Spiralize 2 medium zucchini into noodle‑like strands, pat dry with a paper towel. Heat 1 tsp olive oil in a skillet over medium heat, add the zucchini noodles, sauté for 3 minutes, and season with a pinch of salt.

   Time: PT5M

   Temperature: Medium heat

9. Trail Mix

   Combine 2 tbsp raisins, 2 tbsp pumpkin seeds, 2 tbsp roasted chickpeas, and 2 tbsp slivered almonds in a small bowl. Mix well and store in an airtight container.

   Time: PT2M

Nutrition Facts

Calories

200

Protein

20g

Carbohydrates

15g

Fat

5g

Fiber

5g