21 Macro-Friendly Snacks [ Dietitian Approved]
Snacks with a balanced macronutrient composition are considered macro-friendly. This means that each snack contains the right amount of carbohydrates, proteins, and fats for your dietary goals.
For example, if you want to lose weight, you may want to focus on snacks that are moderate in carbohydrates, higher in protein, and contain some healthy fat.
Macro-friendly snacks can be an excellent way to fuel your body between meals, providing essential nutrients and keeping you feeling full and satisfied.
Why Adding Macro-Friendly Snacks is Important
Including macro-friendly snacks in your diet can be important for several reasons, including:
Helps to Maintain Proper Macronutrient Balance:
A balanced intake of macronutrients is important for overall health and well-being.
Supports Weight Management
Macro-friendly snacks can be an excellent way to support weight management goals. Snacks high in protein and fiber can help you stay full and satisfied. This reduces the chances of overeating later.
For example, nuts, seeds, and whole-wheat crackers are good options.
Provides Nutrient-Dense Options
Macro-friendly snacks can be a great way to add more nutrient-dense foods to your diet.
Helps to Prevent Impulsive Eating
When we get too hungry, we can be more likely to make impulsive food choices that are not great for our health. Macro-friendly snacks can help prevent this by keeping you feeling satisfied and in control of your food choices.
It’s important to note that recommended serving sizes may vary depending on individual macronutrient needs and goals.
Greek Yogurt with Berries
Greek yogurt with berries provides protein that keeps you feeling full and satisfied between meals. Greek yogurt is high in protein, providing around 14 grams per serving (~5 ounces).
Berries are low in carbohydrates but provide some fiber, vitamins, minerals, and antioxidants that can support overall health.
Combined, these make great choices for weight management goals. They help keep the body feeling full without too many calories or carbs.
Hard-Boiled Eggs with Sliced Apples
This snack is an excellent way to get a balanced protein and healthy carbohydrate combination.
Hard-boiled eggs offer 6 grams of protein per serving. Apples provide healthy carbohydrates for energy. Keeping the body energized is an important benefit of both.
Add a handful of nuts or seeds if you need additional fat to hit your macro goals.
Cottage Cheese with Fruit
Cottage cheese is an excellent source of protein, providing around 14 grams per serving (~½ cup).
Combined with a serving of fruit, such as a banana or berries, this snack is perfect for weight loss.
Tuna Salad with Whole Wheat Crackers
Tuna is a great source of protein, providing around 16 grams per serving (~3 ounces).
You can find seasoned tuna pouches in supermarkets that make it easier to enjoy your snack on the go. Just add whole wheat crackers and you’re ready to go!
Chocolate Protein Smoothie
Sometimes, sweet cravings can get the best of us. If you’re looking for a treat that won’t derail your diet, try a chocolate protein smoothie.
Use a low-calorie milk or milk alternative such as unsweetened almond, coconut, or cashew milk for weight loss.
Look for bars that are high in protein and low in sugar, such as RXBars.
Chickpeas are a great source of plant-based protein and fiber, making them an excellent macro-friendly snack.
One serving of roasted chickpeas (¼ cup) provides around 6 grams of protein and 6 grams of fiber, making them an ideal choice for weight management.
Veggies With Hummus
Hummus is an excellent source of plant-based protein, providing around 5 grams per serving (2 tablespoons).
This snack provides essential nutrients, and it can help keep you feeling full and satisfied. Pair it with a serving of veggies such as carrots or cucumbers for optimal nutrition.
Baba Ganoush with Cauliflower Sandwich Thins
Baba ganoush is a delicious dip made from eggplant, tahini and other seasonings. It’s an excellent source of plant-based protein, providing around 2 grams per serving (2 tablespoons).
By combining it with cauliflower sandwich thins, you can boost your protein to 12 grams per serving.
Cucumber, Turkey and Cheese Roll-Ups
Roll up slices of turkey breast and cheese. Add cucumber strips and a dollop of mustard. You will have a high-protein snack that is low in carbs and fat.
Nuts or Seeds and Berries
Nuts and seeds are great sources of healthy fats, protein, and fiber.
Nuts and seeds are high in calories, so be sure to stick to the recommended serving size. Enjoy them as part of a balanced diet.
Have some berries on the side for a more satisfying snack.
Vegetables with Greek Yogurt Dip
Vegetables are a great source of vitamins, minerals, and antioxidants. They are also low in calories and carbohydrates, making them an ideal snack for weight loss or maintenance.
Adding vegetables to your meal helps to boost flavor and protein. Greek yogurt dip is a great way to do this while still keeping your macros in check.
Corn Crackers and Guacamole
Corn crackers with guacamole might feel indulgent, but this snack fits well into a weight-loss diet.
Corn crackers provide fiber and complex carbohydrates, while guacamole provides healthy fats and added flavor. It satisfies you and prevents those cravings for unhealthy snacks.
Cheese and Crackers
Cheese and crackers are a classic snack combination.
The cheese provides protein, fat, and calcium, while the crackers provide whole-grain carbohydrates for energy.
Choose whole-grain crackers and low-fat cheese for your snack. This way, you can enjoy it without consuming too many calories or unhealthy fats.
Nut Butter with Apple Slices
We can never skip that good old standby, nut butter with apples. Nut butter is a great source of healthy fats, providing around 7 grams per serving (~2 tablespoons).
Create a balanced snack by combining it with apple slices. This will provide protein, carbohydrates, and healthy fats to keep you feeling satisfied longer.
Chocolate Chia Seed Pudding
Chocolate chia seed pudding is the perfect snack for when you’re craving something sweet. It provides a nice balance of protein, healthy fats, and carbohydrates to keep you feeling full.
Plus, it’s full of antioxidants from both the cocoa powder and chia seeds.
Berries and Nut Butter Smoothie
Smoothies are a great way to get nutrients while staying macro-friendly.
Combine a low-calorie milk or milk alternative, berries, and a spoonful of nut butter to make a smoothie. This smoothie will provide the right amount of carbohydrates, proteins, and healthy fats.
Frozen Yogurt Bark with Fruit and Nuts
Frozen yogurt bark is an easy and delicious snack to make.
Create a healthy treat with low-fat Greek yogurt, your favorite fruit, and nuts or seeds. This treat provides protein, carbohydrates, and healthy fats. It’s sweet enough to satisfy any craving while still being macro-friendly.
Protein Balls or Bites
Make your own, or look for pre-made protein balls or bites that have plenty of protein and are low in sugar.
These tasty treats can feel like you are really indulging yourself.
Fruit Cups or Pre-Cut Fruit
Look for cups of fruit packed in fruit juice or pre-cut fruit packs that you can grab and go.
Pair with a handful of nuts and seeds to create a better-balanced and more satisfying snack.
Greens and Chia Smoothie
Combine greens, such as spinach or kale, with almond milk and chia seeds. This will make a nutritious smoothie. It provides protein, healthy fats, vitamins, and minerals.
Add some fruit for sweetness and extra flavor. It’s an easy way to get in your leafy greens without sitting down and eating a salad.
Try this kale smoothie recipe for weight loss.
The Bottom Line
Macro-friendly snacks are an excellent way to stay healthy and achieve your weight-loss goals.
They provide the right balance of protein, carbs, fats, and fiber that can help you feel full for longer periods of time while also providing essential vitamins and minerals necessary for good health.
When it comes to macro-friendly snacks, it’s important to pay attention to individual needs and adjust accordingly.
So next time you’re looking for something to snack on between meals, remember these tips! You won’t regret it.
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.