22 Healthy and Portable Snacks for Losing Weight

Take these snacks to work or when you travel to keep your diet on track.

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If you want to meet your weight loss goals, you need to plan and pack healthy portable snacks for work, travel, or whenever you're out and about. Having healthy snacks on hand can help you keep your metabolism going strong and may prevent overeating, and it will help tame temptation to eat other convenient options, like vending machine items, that are less than friendly to your waistline.

There is no rigid rule about how often you should snack, but many experts agree that you'll curb hunger cravings if you eat a healthy snack or meal every three to four hours. However, you should also make sure you eat the right number of calories at snack time. Portable snacks are easy to overeat, even when they are healthy.

Healthy Portable Snacks for Your Car

You'll need portable snacks that are easy to eat with one hand if you plan to nibble while you're on the road. Some options to consider:

  • Almonds: Get the unsalted variety and pre-pack your nuts into single-serving containers. That's just a small handful of nuts per serving. 
  • Animal crackers: An entire snack-size package of animal crackers has just 180 calories.
  • Fresh fruit: You can easily eat a banana or an apple while you're en route.
  • Whole grain graham crackers: Before you go, make mini sandwiches using a dollop of nut butter for added protein.
  • Baby carrots: This veggie is easy to eat when you're in a car.
  • Snack bars: Get a diet-friendly bar with protein.

Healthy Portable Snacks for Work

Snacks for work should be easy to carry and simple to store.

  • Fresh berries or grapes: Blueberries, raspberries, or grapes packed in a small container work well.
  • Single fruit: Apples, oranges, bananas, or pears provide a sweet treat with essential fiber.
  • Instant oatmeal: Keep a few packs of plain oatmeal in your desk drawer. Then add hot water at snack time.
  • Powdered shake: Keep a shaker bottle with a high-protein, low-calorie drink mix for a quick treat.
  • Single-serving microwave soup cups: Most brands don't need to be refrigerated. Just be sure to choose a diet-friendly soup to keep your diet on track.
  • Peanut butter and whole-grain crackers

Healthy Portable Snacks for the Refrigerator

Use these snack ideas if you have a refrigerator at work or school.

  • Egg: Hard boil eggs ahead of time and keep a few on hand for a quick boost of protein. 
  • 100-calorie low- or non-fat Greek yogurt cups: These convenient creamy treats provide nutrition when you need it including protein and calcium.
  • Single-serving low-fat chocolate milk: For those moments when you need a chocolate treat that won't ruin your diet.
  • Sliced veggies and reduced-fat salad dressing: This savory snack satisfies your cravings when you need something crunchy. 
  • String cheese

Healthy Portable Snacks for Your Purse

Throw these goodies into your handbag, backpack, or tote to stay satisfied:

  • High-fiber, low-calorie cereal in a baggie. (Remember that a single serving is usually just 1/2 cup.)
  • High-protein snack bar. Get one that is lowest in calories.
  • Mixed nuts in a resealable container
  • Air-popped popcorn in a baggie or plastic container: The fiber in popcorn will help you feel full.
  • Whole-grain crackers. Add cheese for extra flavor and protein.
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