31 Healthy Snacks for January Weight Loss

In this article:

• January is a common month for people to try to lose weight and improve health.
• Snacks can affect your weight loss and health. Many snacks are high in calories and/or low in nutrients.
• These 31 snacks are calorie-controlled and nutritious. Choosing one each day instead of a higher-calorie choice can help you lose weight.
• There are 10 bonus snacks to try!
• Lark can give you more ideas to hit your weight loss and health goals in 2023.

Losing Weight Without Being Hungry

January weight loss may be a goal, but do you know how to achieve it? Your snacks can affect progress. Sugary, fatty, high-calorie snacks can set you back. Low-calorie, nutritious snacks can improve energy and keep you on track.

A couple of food ideas that good snacks can have that help you feel fuller:

• 1/2 to 1 cup of vegetables or 2 cups of leafy greens or lettuce
• 1/2 to 1 cup of fresh fruit
• 1 ounce of a whole grain, such as 1 slice of whole-grain bread, ‚1/3 cup of cooked pasta, oatmeal, or brown rice, or 3 cups of air-popped popcorn
• 2 to 3 ounces of cooked skinless chicken, tuna, or fish
• 1/2 cup of starch such as beans, lentils, potatoes, peas, or corn
• 3/4 cup of reduced-fat yogurt. 1/2 cup of non-fat cottage cheese, or 1 ounce of reduced-fat cheese
• 1/2 ounce of nuts or peanuts, or 1 tablespoon of peanut butter

31 Snack Ideas to Keep You On Track

Following are 31 snacks that have reasonable amounts of carbohydrates and are rich in nutrients. They have no more than 200 calories each, and many have less. Swapping them for higher-calorie fare can be a good idea if you prefer!

Here are 10 bonus snacks to try!

1. Roasted chickpeas or soybeans
2. Caprese salad with mozzarella, basil, tomato slices, and olive oil
3. Mini wrap with mashed avocado and julienned cucumber rolled into a soft taco-sized whole-grain tortilla
4. Plain non-fat yogurt with chopped tomatoes, thinly sliced green onion, fresh dill, and 1 to 2 tablespoons of chopped walnuts
5. Pear slices with goat cheese
6. Cottage cheese with sunflower seeds
7. Skewers with cooked chicken and cherry tomatoes
8. Peanut butter on 1/2 of a whole-grain English muffin
9. Cup of low-sodium lentil soup
10. Vegetables dipped into spinach artichoke dip made with spinach, artichoke, garlic and onion powder, cottage cheese, and low-fat shredded mozzarella cheese

This year can be your year! Lark can help you reach your health and weight loss goals without dieting! Lark's coaching is available 24/7 through your smartphone. Features include daily check-ins, meal logging features, and instant feedback.

You can still eat great-tasting, favorite foods and lose weight. There are ways to eat foods you love while making healthier choices. Lark's nutrition and weight loss coaching can help you make small changes to stay on track or get back on track if you got a little off during the holidays.

Your health insurance might cover Lark at no cost to you. Click here to find out if you may be eligible for Lark!