7 Best Snacks For Protein and Fiber, According to Dietitian

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        7 Best Snacks For Protein and Fiber, According to Dietitian
    Yes, you can snack your way to a hot body!
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
simplyhealthyrd/TikTok
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
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If you think snacking is the devil when it comes to weight loss, think again! Taylor Grasso, RD (@simplyhealthyrd) is a nutritionist and health expert who uses her social media platform to educate her followers about nutrition. In one of her viral videos, the “registered dietician who eats fully, intuitively” reveals that she “always gets asked what I eat in a day.” So, she decided to  “share all of the snacks” she keeps in her house to fuel herself and her husband. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in on her selections. 
Select Snacks with Protein and Fibersimplyhealthyrd/TikTok
“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber because those are what is going to help balance my blood sugar more throughout the day,” Grasso starts out by saying. 
Greek Yogurtsimplyhealthyrd/TikTok
Greek yogurt is a “go-to” of Taylor’s. “I love the pre-portioned one,” she says, holding up a container of Too Good. “This provides me with the protein. It has 12 grams of protein per serving,” she continues, adding that Siggis is another brand she gravitates toward. “And then I typically add in either mixed berries or just fresh berries, depending on what I have. So frozen mixed berries or fresh berries to add in a little bit of fiber.” Greek yogurt “is always a win,” agrees Collingwood. “Look for the lower sugar varieties or get the plain low or nonfat to keep calories down.”
RELATED:10 Ways to Look 10 Years Younger, Say Dermatologists
Cheese, Fruit, and Nut Packssimplyhealthyrd/TikTok
Taylor also keeps cheese, fruit, and nut packs on hand. She notes that they “usually have some form of cheese or Turkey” and also nuts and dried fruits. “Super convenient and nicely balanced with fats, protein, and some fiber,” says Collingwood.  
Cottage Cheesesimplyhealthyrd/TikTok
“Another high protein option that is absolutely having a moment right now is cottage cheese. You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack,” Taylor continues. “I love cottage cheese as a snack option,” says Collingwood. “It is really high in protein, and I love throwing a few grapes or pineapple or berries in with it.”
Protein Barssimplyhealthyrd/TikTok
Protein bars are a great option for an “on the go” snack, says Taylor, recommending Built bars and Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber,” she says. “There are a lot of bars on the market, so shop around until you find one that has either fiber and/or protein that you enjoy!” adds Collingwood. 
Meat Snackssimplyhealthyrd/TikTok
“We absolutely love meat sticks,” Taylor adds. “You can either do chicken, turkey, or beef.” She is a fan of the Primal brand. “These provide you with a good amount of protein; pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber,” she says. “Meat snacks are a bit higher in sodium, but they can be an excellent snack to take on the go or just have on hand in your backpack or purse,” Collingwood notes. 
Dried Fruit and Nutssimplyhealthyrd/TikTok
Lastly, she recommends dried fruit and nuts, like dried mango and pistachio. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” she says. “And then dried mangoes are going to provide you with some carbohydrates and some fiber. I would also add something like deli meat, Turkey, or cheese stick or something like that to boost up the protein content even more.” Collingwood loves the combo. 
RELATED:4 Ways to Overcome Gym Anxiety, According to Weight Loss Coach Jenna Rizzo
RDN Gives the Roundup a Big Thumbs Updietdivatara/Instagram
Overall, Collingwood gives this snack roundup a thumbs up. “I love all of these snack ideas,” she says. “Fiber and protein are the way to go for snacks that will provide satiety, and they often will have lots of nutritional value as well.”
💪🔥Body Booster: Keeping healthy and nutritious snacks on hand will prevent you from reaching for foods that will derail your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
@simplyhealthyrdSnacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips


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Nutrition & Diet
        7 Best Snacks For Protein and Fiber, According to Dietitian
    
simplyhealthyrd/TikTok
By Leah GrothOct 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
If you think snacking is the devil when it comes to weight loss, think again! Taylor Grasso, RD (@simplyhealthyrd) is a nutritionist and health expert who uses her social media platform to educate her followers about nutrition. In one of her viral videos, the “registered dietician who eats fully, intuitively” reveals that she “always gets asked what I eat in a day.” So, she decided to  “share all of the snacks” she keeps in her house to fuel herself and her husband. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in on her selections. 
Select Snacks with Protein and Fibersimplyhealthyrd/TikTok
“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber because those are what is going to help balance my blood sugar more throughout the day,” Grasso starts out by saying. 
Greek Yogurtsimplyhealthyrd/TikTok
Greek yogurt is a “go-to” of Taylor’s. “I love the pre-portioned one,” she says, holding up a container of Too Good. “This provides me with the protein. It has 12 grams of protein per serving,” she continues, adding that Siggis is another brand she gravitates toward. “And then I typically add in either mixed berries or just fresh berries, depending on what I have. So frozen mixed berries or fresh berries to add in a little bit of fiber.” Greek yogurt “is always a win,” agrees Collingwood. “Look for the lower sugar varieties or get the plain low or nonfat to keep calories down.”
RELATED:10 Ways to Look 10 Years Younger, Say Dermatologists
Cheese, Fruit, and Nut Packssimplyhealthyrd/TikTok
Taylor also keeps cheese, fruit, and nut packs on hand. She notes that they “usually have some form of cheese or Turkey” and also nuts and dried fruits. “Super convenient and nicely balanced with fats, protein, and some fiber,” says Collingwood.  
Cottage Cheesesimplyhealthyrd/TikTok
“Another high protein option that is absolutely having a moment right now is cottage cheese. You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack,” Taylor continues. “I love cottage cheese as a snack option,” says Collingwood. “It is really high in protein, and I love throwing a few grapes or pineapple or berries in with it.”
Protein Barssimplyhealthyrd/TikTok
Protein bars are a great option for an “on the go” snack, says Taylor, recommending Built bars and Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber,” she says. “There are a lot of bars on the market, so shop around until you find one that has either fiber and/or protein that you enjoy!” adds Collingwood. 
Meat Snackssimplyhealthyrd/TikTok
“We absolutely love meat sticks,” Taylor adds. “You can either do chicken, turkey, or beef.” She is a fan of the Primal brand. “These provide you with a good amount of protein; pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber,” she says. “Meat snacks are a bit higher in sodium, but they can be an excellent snack to take on the go or just have on hand in your backpack or purse,” Collingwood notes. 
Dried Fruit and Nutssimplyhealthyrd/TikTok
Lastly, she recommends dried fruit and nuts, like dried mango and pistachio. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” she says. “And then dried mangoes are going to provide you with some carbohydrates and some fiber. I would also add something like deli meat, Turkey, or cheese stick or something like that to boost up the protein content even more.” Collingwood loves the combo. 
RELATED:4 Ways to Overcome Gym Anxiety, According to Weight Loss Coach Jenna Rizzo
RDN Gives the Roundup a Big Thumbs Updietdivatara/Instagram
Overall, Collingwood gives this snack roundup a thumbs up. “I love all of these snack ideas,” she says. “Fiber and protein are the way to go for snacks that will provide satiety, and they often will have lots of nutritional value as well.”
💪🔥Body Booster: Keeping healthy and nutritious snacks on hand will prevent you from reaching for foods that will derail your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
@simplyhealthyrdSnacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips

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        Shutterstock/Josep Suria
    
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Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Taylor Grasso, RD (@simplyhealthyrd) is a dietician with a mission: To teach women about balanced nutrition. She has amassed a large following on TikTok by sharing health and nutrition videos, sharing everything from meal plans to tips on how to eat healthier. In one viral video she shared her favorite healthy snacks to help build muscle, burn fat, and lose weight. “I'm a registered dietician who eats fully, intuitively, and I always get asked what I eat in a day. So I thought that I would share all of the snacks that we keep in our house throughout the week,” she says in the video. “So some of these I eat on a daily basis. Some of them my husband eats on a daily basis, and some of them, both of us eat every single day.”
1. Greek Yogurt@simplyhealthyrdSnacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips
“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber, because those are what is going to help balance my blood sugar more throughout the day,” says Taylor. “So Greek yogurt is one of my go-tos.” She prefers the pre-portioned options, either Two Good or Siggis. “I will eat literally whatever flavor it is. This provides me with the protein. It has 12 grams of protein per serving,” she says. “And then I typically add in either mixed berries or just fresh berries depending on what I have to add in a little bit of fiber.”
Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today
2. Cheese, Fruit, and Nut PacksShutterstock
She also swears by Costco cheese, fruit and nut packs, which they also sell at regular stores. “They usually have some form of cheese or turkey or something like that. And then this one also has nuts and dried fruit in it as well,” she says. “This has 10 grams of protein per serving and only three grams of fiber, so a little bit lower on the fiber side, but that's okay because we don't have to be perfect at all of our snacks.”
3. Cottage CheeseShutterstock
“Another high protein option that is absolutely having a moment right now is cottage cheese,” says Taylor. “You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack.”
4. Protein Barssimplyhealthyrd/TikTok
“Protein bars are a really easy one for on the go,” says Taylor, revealing that her husband likes the Built bards while she prefers Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber. So this one has six grams of fiber.”
Related: 10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer
5. Meat SticksShutterstock
“We absolutely love meat sticks,” she adds. “You can either do chicken, Turkey or beef. We love the new Primal brand.” She loves buffalo chicken, turkey cilantro lime, and grass fed beef. “These provide you with a good amount of protein, pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber.”
6. Dried Mango and PistachioShutterstock
She also loves a combo of dried mango and pistachios. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” while the dried mangoes “are going to provide you with some carbohydrates and some fiber,” she adds. “I would also add something like deli meat, turkey or cheese stick or something like that to boost up the protein content even more.”
7. Protein Is Important for Weight Loss and Blasting FatShutterstock
According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. 
“For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, tells The Body Network. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”
Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great
8. And, So Is FiberShutterstock
And, he agrees that you should, “make sure you're getting plenty of fiber,” as it is “connected to hunger and fullness.”
💪🔥Body Booster: Pairing fiber and protein is great for a snack, as fiber will fill you up right away, while the protein will help you stay full for longer. 
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        Top 9 High-Protein Snacks That Burn Fat
    
        Copyright dietdivatara/Instagram
    
By Leah GrothMar 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Protein is the building block of muscle and one of the top nutrients you need to burn fat. So much research has found a link between eating more protein and reduced body weight, and experts unanimously agree you need to consume more protein than the recommended dietary allowance to reduce body weight and enhance body composition by decreasing fat mass. We asked Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, to reveal her top nine protein snacks she recommends to her clients on their weight loss journeys – and here they are: 

                Tuna or salmon packets
            
        ShutterstockHer first recommendation is tuna or salmon packets. “Loaded in protein,” the pre-portioned fish servings “can be paired with veggies or whole grain crackers or topped on greens,” she says.
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                Yogurt
            
        ​Regular YogurtShutterstockAnother no-fail protein-packed snack for weight loss? Nonfat, plain, or low-sugar Greek yogurt with fruit. “Greek yogurt is a nice creamy treat that can be topped with fresh fruit and a sprinkle of high-fiber cereal for added crunch,” says Collingwood.

                Eggs
            
        ShutterstockEggs or hard-boiled eggs are another easy, protein-fueled snack option. “Eggs are easy to cook in a mug in the microwave or prepared ahead of time as hard-boiled and easily transported to work or school. High in protein and packed in nutritional value,” she says. 

                Turkey Lettuce Rollups
            
        ​Processed Meats: The Cancer ConnectionShutterstockTurkey lettuce rollups are another great easy-to-prepare snack. “Deli turkey rolled up in some crunchy lettuce is a high protein, low-calorie snack that can satisfy for several hours,” says Collingwood.
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                Protein Shake
            
        ​The Smoothie Has 32 Grams of Protein and 22 Grams of FatShutterstockProtein shakes are a great on-the-go option. “Make your own smoothie with a no sugar added protein powder and some fresh or frozen fruit and water/ice or you can drink one of the many convenient ready-to-drink protein shakes that have 20-30 grams of protein and around 150 calories,” Collingwood says. 

                Jerky
            
        ​Smart Protein AlternativesShutterstockAnother protein-packed snack to keep on hand? Beef, turkey, or tofu jerky. “It can be high in sodium, so watch labels, but it is also very low in calories and high in protein for a satisfying, chewy snack,” says Collingwood.

                Protein Bars
            
        ​Exercise Snacks Are Effective for Fat Loss, She SaysShutterstockProtein bars are another convenient way to get a lot of protein. “Depending on the brand you choose, they can be a sweet treat instead of a dessert or candy bar and pack a lot of protein in a few calories,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                Cottage Cheese
            
        ​5. Greek Yogurt/Cottage CheeseShutterstockShe is also a fan of cottage cheese. “Cottage cheese is an often forgotten high protein snack that can be eaten alone or paired with fruit like pineapple or veggies like sliced tomato,” says Collingwood. 

                Edamame
            
        45. Edamame (boiled): 44 caloriesShutterstockDried or fresh edamame “is an excellent choice especially if you’re looking for plant protein vs animal protein,” says Collingwood. “You can also find other dried peas/legumes like dried broad beans (Bada Boom), chickpeas, and more.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Best Foods to Burn Fat
    
        I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
    
        Copyrightdietdivatara/Instagram
    
By Leah GrothMar 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them. 

                Leafy Greens
            
        ​The Power of Green GuardiansShutterstockLeafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                Eggs
            
        ShutterstockEggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

                Lean Protein
            
        ShutterstockNext up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

                Greek Yogurt
            
        ShutterstockAnother item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

                Berries
            
        ​BerriesShutterstockBerries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood. 

                Cruciferous Vegetables
            
        44. Brussels sprouts: 43 caloriesShutterstockCruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

                Legumes
            
        ShutterstockLegumes, including lentils, chickpeas, and black beans, are essential for weight loss.
“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

                Oats/Oatmeal
            
        ShutterstockOats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

                Nuts and Seeds 
            
        ShutterstockNuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says. 
RELATED:What Happens When You Quit Soda, According to a Nutritionist

                Avocados
            
        ShutterstockAnd last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
Nutrition & Diet
        5 "Healthy Snacks For Fat Loss," According to a Dietitian
    
        Shutterstock
    
By Leah GrothMay 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Lauren Hubert MS, RD Dietitian (@sororitynutritionist) is a nutritionist and social media influencer who shares health and diet tips with her hundreds of thousands of followers. In one of her viral videos she takes her followers to the grocery store, where she selects five “healthy snacks for fat loss.” The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on each of them. 
1. Whole Wheat Bagel with Tzatziki@sororitynutritionist5 healthy snacks for fat loss #fatlossnacks #healthysnack #weightlosssnacks #weightlosssnack #healthygroceryshopping #groceryshoppingtips #healthygroceryhauls
“You could do a half a whole wheat bagel with tzatziki  and sliced cucumber on top,” Lauren says, holding up the greek tip from Cedar’s.  Collingwood Says: “Even though tzatziki is made with greek yogurt, it still doesn’t really have a lot of protein when it is probably just one to two tablespoons on a half bagel. Cucumber also is a vegetable but a few slices is only a few calories and not much fiber. That being said, for a snack, it is better than butter or jelly on a bagel and is fairly low in calories for high taste and could be a nice refreshing snack with some chew and crunch.”
Related: 5 Ways I Got My Dream Body Back After a Slump
2. Celery and Peanut ButterShutterstock
“You could do two celery sticks with peanut butter and even add some dark chocolate chips for something fun.”  Collingwood Says: “Celery is nice and crunchy and the peanut butter provides some healthy fats for longer lasting energy. “If you want a little sweet as well, a couple of chocolate chips can give another flavor and won’t contribute a lot of calories or sugar.”
3. Strawberries and YogurtShutterstock
“You could do one cup of strawberries and then pair it with my favorite yogurt or whatever yogurt that you love,” she says, holding up a single serving of Siggi’s, with 15 grams of protein and 11 grams of sugar. “This one packs a good amount of protein,” she says.  Collingwood Says: “Strawberries are excellent fiber and are low in calories but nice and sweet and juicy. In order to get good protein with it, It would need to be greek yogurt, ideally plain and low fat.”
4. Apple and String CheeseShutterstock
“You could do one apple and then pair it with one to two pieces of string cheese. I prefer the part skim mozzarella,” she says, holding up Galbani string cheese.  “Apples provide some crunch and fiber when you eat the skin. String cheese is usually about 80-90 calories and 6-7 g of protein. Depending on how hungry you are and how large of a snack you are looking for, one string cheese with the apple is less than 200 calories,” she says. 
Related: Lose 50 Pounds in 90 Days with This Simple Habit, Says Expert
5. Tuna and CrackersShutterstock
“You could also do tuna fish and crackers,” she says, holding a can of Starkist, “or you can use some of these Crisp Breads that are really crunchy for something fun.”  Collingwood Says: “Tuna is a great source of protein and some omega-3 fats. Avoid the varieties drenched in oil and pick the water packed can or the pouch instead. A few crisp breads or crackers provide a nice crunch and some carbs for energy.”
💪🔥Body Booster: String cheese is a low-calorie food with up to 7 grams of protein, making it a great weight loss snack. 
Nutrition & Diet
        5 Things to Know Before Starting a GLP-1
    
        Copyright pharmacist_lindsey/Instagram
    
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

                She Wishes She Knew These Things Before She Went on a GLP-1
            
View this post on Instagram
A post shared by Lindsey Guldenschuh (@pharmacist_lindsey)
She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

                Track Your Calories
            
        ​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstockMake sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

                Hydrate
            
        ShutterstockDrinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

                Exercise
            
        ShutterstockNext, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says. 

                Repeat and Be Consistent
            
        Shutterstock
Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

                Change Your Mindset
            
        ShutterstockFinally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time. 
Fitness & Workouts
        20 Fat Loss Tips You Need to Know
    
        ​Maintain a Calorie Deficit
    
        Copyright sofe.ring/Instagram
    
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

                Eat the Same Meals Daily
            
View this post on Instagram
A post shared by Sofe Ring | Certified Nutrition Coach (@sofe.ring)
“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

                Don’t Eat Food From a Bag
            
        ​Store-Bought Chips: Your Daily Diet DestroyerShutterstockDon’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says. 

                Drink Water Before and After Meals
            
        ​3. Stay HydratedShutterstockHydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

                Eat Slowly
            
        Shutetrstock“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says. 

                Close Your Kitchen
            
        Shutterstock“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

                Don’t Eat in Front of the TV
            
        Shutterstock“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says. 

                Avoid Stress Eating
            
        ​Worst: Highly Processed, Greasy, or Fried FoodsShutterstockAlso, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

                Make Sure You Are Eating Enough During the Day
            
        Shutterstock“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

                Close Your Mouth for Business
            
        ​No Food After DinnerShutterstockShe has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

                Don’t Label Foods
            
        ​Making Smart ChoicesShutterstock“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

                Eat Protein and Veggies First
            
        7 Fat-Burning Vegetables to Include in Your Diet NowShutterstockShe also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says. 

                Limit Alcohol
            
        Shutterstock
“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

                Get Vitamin D
            
        5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

                Eat Apples
            
        Shutterstock
“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

                Don’t Weigh Yourself
            
        Shutterstock
“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues. 

                Walk After Eating
            
        Shutterstock
“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

                Go to Bed Early
            
        Shutterstock“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues. 

                Consider Fasting
            
        ShutterstockYou can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says. 

                Always Eat Enough Protein and Fiber
            
        ​Here’s What to Do About ItShutterstock“Protein and fiber will keep you full. Prioritize these as much as you can,” she says. 

                Work Out for the Right Reasons
            
        ShutterstockExercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        The Biggest Mistake You Might Be Making on a GLP-1
    
        Copyright glp1enhanced/Instagram/Shutterstock
    
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it. 

                Lots of Her Patients Under Eat on Ozempic
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstock“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues. 

                Underating Will Have Consequences
            
        ​4. Eating Too Little (Extreme Calorie Restriction)Shutterstock“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

                Here Is What to Do If You Are Struggling to Hit Your Protein Goals
            
        Shutterstock“So if hitting your protein goal feels impossible, here’s what to try,” she says.
Add egg whites to your scramble, oats, or pancakes
Use 2 scoops of protein powder in your shake instead of 1
Swap to high-protein yogurt (I’m looking at you, 20g+!)
Eat low-volume, calorie-dense foods—this is not the time for salad mountains
Read food labels—make every bite count (nutrients, protein, fiber!)
Don’t skip meals—eat even when you’re not hungry
Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
Consider a dose reduction if you truly can’t meet your basic needs.

                Why It Matters
            
        ​The Hidden Risk Most People Don't KnowShutterstock“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

                The Bottom Line
            
        ​And, Muscle Mass Remained IntactShutterstockThe bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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