37 Snack Ideas for Weight Loss (And You Won’t Be Bored)

As a personal trainer, my personal training clients always wonder what quick and healthy snack options will help them lose weight. With a little research (and tasting), I’ve compiled this master list to guide their (and your) choices. Please keep in mind that “snacks” are really filler foods or indulgences that rarely meet your entire nutritional need at a given time (such a tease!). You’re probably seeking food because you’re hungry, and a small meal is most ideal (even if it’s only 100-300 calories). Since you now eat with intent, you want to choose a nutrient balance of vitamins, fiber, protein, fat, and more.

The snacks/small meals below are perfect examples of delicious, on-the-go options that satisfy your hunger and nutritional needs without adding to your waistline. Be sure to bookmark this list in case you’re looking for something to prepare at home or pickup in-between appointments. I’ve included a number of meal delivery services as well. Finally, check out the "Ideal Weight Loss Plate" below to help you choose combinations beyond this list.

At-Home Ambition

- Kale, black bean, red pepper flakes, and avocado bowl
- Spanish spinach with chickpeas
- Hummus and tabouli salad
- Chickpea salad
- Mixed olives, almonds, and minced garlic tossed in a little tahini sauce
- Roasted chickpeas and carrots with lemon and tahini sauce and crushed almonds
- Cashews with sliced apples
- Pistachios with a banana
- Kale chips with jalapeno hummus and lemon
- Hummus with chia seeds and sliced bell peppers

Eating on the Road

- Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo
- Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole

- Bowl: Hummus, tomato and cucumber, fresh vegetables, red cabbage slaw, sumac onions
- Bowl: Tomato and cucumber, red cabbage slaw, sumac onions, tahini

Lyfe Kitchen
- Edamame hummus with seasonal vegetables
- Fish tacos with seasonal fish chayote slaw, avocado, cilantro, green onion, chipotle aioli, corn tortillas, salsa fresca
- Roasted curry cauliflower with brussels sprout petals, roasted grapes, capers

Protein Bar
- HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice
- Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime
- Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime

Pret a Manger
- Moroccan lentil soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan
- Black bean soup
- Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds and fresh mint
- Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach

- Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions
- Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw

Left Coast Food and Juice
- Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, chinese mustard vinaigrette
- Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado caesar dressing

True Food Kitchen
- Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio
- Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette
- Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed

Sweet Green
- Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)
- Bowl (build your own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime cilantro jalapeño vinaigrette
- Bowl (build your own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette

Caffe Baci
- Grain Salad: Organic kale & spinach, citrus marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side
- Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette
- Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend

Meal Services

- http://www.sageeatschicago.com
- https://www.fittinglydelicious.com/
- https://www.purplecarrot.com

Photo Credit:
Purple Carrot .com – Could this be the snack that helps you lose weight and satisfy your hunger on-the-go?

Article Credit:

Author: Michael Moody Fitness
37 Snack Ideas for Weight Loss (And You Won’t Be Bored)
Learn how to lose weight from a personal trainer in Chicago.

6 Goals I Will Achieve Before New Year’s Eve (And You Should Too)

Only 95 days until New Year’s Day 2018! While you’re depressed to think about snow, I’m excited to start on my New Year’s Resolutions. Why not start now? It takes time to rewrite processes, retrain my body and mind, and make the appropriate environmental changes. While my life is wonderful (and very blessed), here is my early list of resolutions that I will achieve by the start of an epic new year.

Physical Goal: Train my left side to handle daily activity more comfortably and efficiently.

Ironically, I’m complaining about favoring my right side (ie hand and leg), and I’m a personal trainer. Your reply may be, “Why haven’t you fixed it already, Mr. Personal Trainer?” (which is a fair response). Like most people, though, even when you know what you need to do for yourself you don’t necessarily do it. I preach perfect posture and a symmetrical approach to life, but at times I still succumb to laziness while watching a movie on the couch or holding my newborn son in the same arm over, over, over, over, and over again. Yes, I’m extremely mindful of my physical approach, but I can’t help depending on the right side of my body (which I’ve done for the last 38 years). As a result, I'm unable to efficiently handle daily movements with my left side, such as brushing my teeth (try it and poke your eye out) and eating with a fork (if the food reaches my mouth 50% of the time that’s success).

No more!!! The right side of my body needs a break! I’m determined to train the left side of my body to be more functional and will consider it as a first option for various movements!

Physical Goal: Perform 30 consecutive pullups.

Pullups are one of the best (and toughest) exercises for the upper body. You utilize your lats, traps, shoulders, bis, tris, abs, and more! While I consistently perform 15-20 reps, I’ve never pushed for more…until now!

Nutrition Goal: Make 85% of my diet based on plant-based foods (limiting dairy, grains, meat, processed foods, etc.).

At one time I said, “I will become vegan when I turn 50 to reduce the risk of injury and disease and to protect my health for the last 50 years of my life :).” Why not start now, though? If you’re like me, you grew up on meat, potatoes, pasta, and donuts (or something similar). Although you’ve gotten away with it until now, careless eating will catch up to you. I don’t want to wait around to see what the wheel of disease will serve me in a decade. While my diet is already far better than the general public (and personal trainers), it doesn’t mean it’s the perfect combination for me. An anti-inflammatory, nutrient dense diet is surely the best way to keep me lean and fit while describing my college years to my grandchildren. Of course, this approach requires a great modification of grain, dairy, alcohol, meat, refined sugar, and processed food intake…which I’m willing to do 85% of the way. My wife and I love to eat at restaurants and want to allow some flexibility for indulgences. I’ve already tested a number of plant combinations and found this is easier (and cheaper) than it sounds. Time for a bigger step!

Schedule Goal: Limit my administrative work to the weekdays.

For the last 5 years, I completely stopped training and working on administrative tasks over the weekend. It’s amazing what a difference a 2 day mental break makes! Luckily, I look forward to my job every day. So, it’s not easy to stop working. I would still work over the weekend if given the opportunity. Knowing myself, though, I realize how easy it is to burn out if I don’t pull myself away. Instead, I work 55-60 hours during the week and don’t think twice about it.

Now that my son, Preston, has been born it’s time to rethink my approach. I realize that the perfect, efficient system that I created nearly 5 years ago doesn’t apply as well when I add a new time commitment (aka parenting). Recently, work has been spilling into my weekends, and I still approach Monday with a short list. With this new focus, I will analyze my time commitment to every facet of life including my client schedule, workouts, morning routine, laundry, and every task that requires my attention. I will reshuffle these pieces to efficiently approach everything during the week (not on the weekend). What can I multitask? What isn’t a priority? What can I outsource? All questions that will certainly place me closer to another effective schedule solution.

Lifestyle Goal: Arrive 3 minutes early.

To maximize my time, I normally fit 3 million tasks into a minute. With this being said, I usually hate to arrive early and waste any time waiting. The consequence: I’m always tiptoeing the line of being on time, and my stress levels increase tenfold while in a rush. The underlying goal in every line item above is related to the reduction of stress, and it’s no different here. If you’re constantly cutting it close, you’re most likely constantly pushing the boundaries of safety and stress to arrive on time (i.e., speeding, cutting off people, running through stop signs, etc.).

Since the root of this behavior for me is the fear of wasting time, I will now keep a running task list of things I can achieve from my phone. Basically, I will always have access to fun-filled business activities no matter where I go or how early I arrive. No time wasted anymore!

Lifestyle Goal: Don’t check my phone while driving.

While I have minimized the amount of time on my phone while driving, I still find myself fooling around with the GPS. Of course, when checking the GPS, I can often be distracted by a new text message, too. Ultimately, this behavior is risky and places myself as well as everyone else on the road in danger (even if I only glance for 1 second). I will set the GPS and check my messages before I put the car in “Drive” or pullover if absolutely necessary.

What habits do you want to change? What goals will you achieve by New Year’s Eve?

Photo Credit:
The Balance .com–Should we wait until December 31st to start our celebration?

Article Credit:

Author: Michael Moody Fitness
6 Goals I Will Achieve Before New Year’s Eve (And You Should Too)
Learn how to lose weight from a personal trainer in Chicago.