Whole Foods Weight Watcher: Snack Ideas

Hi guys and happy Tuesday!

Since the Whole Foods Breakfast Ideas post was such a hit, I decided to go with my idea to do one for Whole Foods Snack Ideas as well. I had already written a post about snacks before, but this time I decided to update it and customize it a bit more towards following Weight Watchers PointsPlus and doing the actual break down of PointsPlus per serving.

My typical day of eating goes something like this:

  • 7:30am – Wake up
  • 8:30am – Leave the house
  • 9:00am – Get to work
  • 9:30am – have coffee
  • 10am – eat breakfast at desk
  • 12:30pm – eat lunch
  • 3-3:30pm – have snack
  • 6-7pm – have dinner
  • 9pm – have snack/dessert

Of course, I make adjustments based on when I’m hungry, but that’s the pattern my body usually follows and who am I to argue? Before I was really successful with losing weight, I used to think that eating as little as possible was the ultimate secret to being thin. I would have a light breakfast and lunch and then try to pretend I wasn’t hungry for an afternoon snack and resist the urge to eat. But then, I couldn’t stand it anymore and would inevitably end up ravenous, eating everything in sight as soon as I walked in the door. Obviously, this idea was mistaken.

Once I came to terms with the fact that snacking between meals was actually a good thing that would help me stick to my weight loss goals, I started experimenting with different snacks to see what would work best. Initially, I tried to find the lowest point snacks possible so that I wasn’t taking away too many points from what I could have at my meals. I would often have veggies, a piece of fruit, or plain popcorn. While all these are good for you and good for snacks, they wouldn’t fill me up at all and I would find my body screaming for something else not long after I was done. Eating several low point things would add up to eating just one 3-4 point snack that actually kept me satisfied for a few hours, so 3-4 pts+ is what I aim for with my afternoon snack.

I found that the trick to finding a satisfying snack that would actually hold me over until dinner was to combine protein, carbs, and healthy fats. Having a carbohydrate-rich food with a protein chaser or healthy fat helps keep your blood sugar elevated and keeps you satisfied for longer. Carbs give you an immediate source of energy that powers your brain. Fat slows the digestion of the carbohydrate, causing it to slowly absorb into the bloodstream so that your blood sugar doesn’t spike. Protein helps keep you full for longer and helps maintain your blood sugar level.

Carbohydrate Ideas:

  • Fruit (0 pts+)
  • Mashed Banana (0 pts+)
  • Frozen Grapes (0 pts+)
  • Rice Cakes (1 pts+ each)
  • Wasa Crackers (2 slices = 1pt+)
  • English Muffin (3 pts+ each)
  • Ezekial 4:9 Bread (1 slice = 2pts+)
  • Raisins (1 tbsp = 1 pt+)
  • Plain Popcorn (3 cups = 2pts+)
  • Whole Wheat Pita (1 small = 2pts+)

Protein/Healthy Fats:

  • Nut Butters (1 tsp = 1pt+)
  • Hummus (1/4 cup = 3 pts+)
  • Fat-Free Milk (1 cup = 2 pts+)
  • Non-fat Greek yogurt (1 cup = 3 pts+, 1/2 cup = 1pt+)
  • Almonds (8 = 1pt+)
  • Low Fat Cottage Cheese (1/2 cup = 2 pts+)
  • Sliced Cheese (1-2 pts+)
  • String Cheese (1-2 pts+)
  • Mashed Avocado (1 oz = 1 pt+)
  • Laughing Cow Cheese (2 slices = 1pt+)
  • Olive Oil (1 tsp = 1 pts+)
  • Parmesan (1 tbsp = 1 pts+)
  • Smoked Salmon (1 oz = 1 pt+)
  • Hard Boiled Egg (1 = 2 pts+, 3 whites = 1 pt+)
  • Shrimp (2 oz = 1 pts+)
  • Edamame (1 cup, in pods = 2 pts+)

Here are some ideas that combine the two for 3-4 pts+ each:

  • Simple Tzatziki with Pita (1/2 cup greek yogurt mixed with cucumber, dill, and red onion, served with a toasted pita for dipping) (3 pts+ total)
  • Loaded Toast 1 slice Ezekial 4:9 Sprouted Sesame, toasted, with 2 tsp nut butter of choice and 1/2 a banana, mashed (4 pts+)
  • Cottage Cheese + Berries (1/2 cup low-fat cottage cheese with 2 wasa crackers and frozen berries, thawed) (3 pts+)
  • Popcorn Snack (3 cups air popped popcorn, tossed with 1 tsp olive oil first, then 1 tbsp parmesan, salt, and pepper (4 pts+)
  • Smoked Salmon Stacks (2 Wasa Crackers, topped with 1/4 cup each nonfat greek yogurt and 1 oz smoked salmon, and dill for garnish (4 pts+)
  • Egg White Salad (3 egg whites, chopped, tossed with celery, 1 tbsp light mayo, salt, pepper) on top of a whole wheat pita (4 pts+)
  • Banana Nut Pops (Cut banana in half, melt 1 tsp each semisweet chocolate chips and nut butter of choice and drizzle evenly over banana. Crush 8 almonds and sprinkle over bananas, then place in freezer until hardened, at least 10 minutes)
  • Shrimp Cocktail (4 oz shrimp, served with 2 tbsp store-bought cocktail sauce) (3 pts+)
  • English muffin toasted, spread with 1 oz mashed avocado and salt to taste (4 pts+)
  • 1.5 cups edamame, sprinkled with sea salt (3 pts+)
  • TMB 1 slice Ezekial 4:9 bread with sliced tomato, 1 oz part-skim mozzarella and tomato (4 pts+)
  • Hummus and Veggies – 1/4 cup store-bought hummus with carrots, celery, and cherry tomatoes for dipping (3 pts+)
  • Apple Dunkers (Ezekiel 4:9 Bread, toasted, with 1 tsp butter and a generous sprinkling of cinnamon, cut into strips, served with 1 cup of unsweetened applesauce for dipping) (3 pts+)
  • Ants on a Log – Celery Sticks stuffed with 1 tbsp nut butter, sprinkled with 1 tbsp raisins (4 pts+)
  • Banana, sliced lengthwise, drizzled with 1/2 tbsp honey, 1 tbsp raisins, and 8 almonds, crushed (3 pts+)

A Few Grab and Go Options (Pair w/fruit if desired)

  • Hard Boiled Egg (2 pts+)
  • String Cheese (1-2 pts+)
  • Almonds (8 = 1 pt+)
  • Frozen Grapes (0 pts+)
  • Ezekiel 4:9 with 2 tsp almond butter and mashed banana, folded into a half sandwich (4 pts+)
  • 2 sliced laughing cow cheese with an apple (1 pts+)

Are you a snacker? What is your favorite, most satisfying snack? I know some people don’t need an afternoon snack, but I really do. If I don’t have one I end up SO hungry by the time I get home around 5:30/5:45 I’ve barely dropped my purse before I’m elbow deep in my cupboard grabbing anything and everything I can get my hands on!

49 Comments on Whole Foods Weight Watcher: Snack Ideas

  1. Katie Photiadis
    February 15, 2011 at 8:37 am (10 years ago)

    Wow, Beth your work/ eating schedule is so different from mine! I usually end up eating breakfast at around 8:30, which makes me ravenous for lunch at noon.

    I like this post a lot! I find that I’m usually starving for all of my meals because I hardly ever eat snacks (and when I do, it’s usually popcorn or an apple). I’m going food shopping tonight, and I’m definitely going to try out a few items from your list! Thanks!

  2. fitandfortysomething
    February 15, 2011 at 8:42 am (10 years ago)

    thank you for this list beth! and you are right….you have to plan to succeed with weight loss and yes that means thinking about food. have a great day and thanks for the tips!

  3. Holly
    February 15, 2011 at 9:01 am (10 years ago)

    Yes, I eat a morning snack and an afternoon snack. Even with big breakfasts and lunches, I need something in between. I usually have a small bowl of oatmeal w/banana in the morning and then an apple/PB or apple/nuts in the afternoon. I usually need just a little something to keep me going.

  4. Jessica
    February 15, 2011 at 9:10 am (10 years ago)



    STAR in my reader!

  5. Liz
    February 15, 2011 at 9:18 am (10 years ago)

    I’m definitely a snacker. Not only does it curb hunger, but honestly it gives me a 5 minute break in my work day. I usually have both a morning and afternoon snack. Lately they have been fruit, but I’m trying to incorporate more protein and fats for the reasons you said above. Hard-boiled eggs are myf avorite!

  6. Stephanie @ The Cookie Battle
    February 15, 2011 at 9:21 am (10 years ago)

    A banana with almond butter is my go to snack almost always…it holds me over until my next meal and tastes delicious 🙂

  7. definediana
    February 15, 2011 at 9:45 am (10 years ago)

    That is such a great list. I get so bored with my snacks and lunches during the week. This definitely gives me some new ideas.

    I’m looking forward to your lunch list too!

  8. Emily
    February 15, 2011 at 9:59 am (10 years ago)

    I can’t believe you can wait so late in the morning to eat breakfast! I’m on my third bfast of the day by 10am. I am such a snacker- I love your list. I’m a bar-a-holic and need to start eating better snacks instead of luna, lara and odwalla bars every afternoon!

  9. Maria
    February 15, 2011 at 10:07 am (10 years ago)

    We have almost exactly the same eating schedule! Minus the part where I wake up at 7:30, which I definitely need to start doing again 😛

  10. RickGetsFit
    February 15, 2011 at 10:29 am (10 years ago)

    I love the snack ideas, and showing the points with it. I’m a big fan of Tzatiki on a pita. I never would have thought about the shrimp/cocktail. Mmmm! Cheers, Rick

  11. Erin
    February 15, 2011 at 10:42 am (10 years ago)

    Great list! I was also surprised that you eat breakfast so late in the day. It makes sense though when you are super busy! 🙂

  12. Jennifer
    February 15, 2011 at 10:47 am (10 years ago)

    Another great post! I’m printing this out along witht the breakfast ideas.

    I’m so jealous of your later morning schedule. I’m usually out the door for work by 6:45. I eat breakfast at my desk around 7:30 and that holds me until my early lunch at 11:30. By mid-afternoon is when I need a snack (2:30 – 3).

    Currently my go-to snacks are banana + string cheese or wasa crackers (the kind I use are 1 P+ each) + hummus/LC cheese.

    • Beth
      February 15, 2011 at 10:49 am (10 years ago)

      Aw thanks! Man, 6:45 out the door? That’s rough! I wake up at 6:45a if I want to workout in the morning before work. I have to work on doing that more!!

    • Stacy @ Every Little Thing
      February 15, 2011 at 11:42 am (10 years ago)

      I’m out the door around 6:45 too! I eat a tiny breakfast at home (if I have time) and eat the rest at work. I usually eat breakfast in phases, and then eat as much fruit and veggies as I want until lunchtime at 11 a.m. I wish I had more time for better breakfasts in the morning too!

    • Beth
      February 15, 2011 at 11:10 am (10 years ago)

      i always bring 3+ pieces of fruit to work and put them up on the shelf in my cube.. it looks like a produce section!

  13. Beth
    February 15, 2011 at 11:32 am (10 years ago)

    Those are some great snack ideas! I’m amazed you can last almost 3 hours between waking up and eating breakfast though. I feel lightheaded if I’m awake for half an hour and haven’t eaten!

  14. Stacy @ Every Little Thing
    February 15, 2011 at 11:40 am (10 years ago)

    I snack all morning between breakfast and lunch. I eat however much fruit and veggies as I want, and throw in things like hard-boiled eggs, yogurt with granola, etc! I am def a snacker. I like having a variety of flavors to enjoy at any given time.

    Someone tweeted the other day: imagine is the words “healthy fats” weren’t associated with things like oil, avocado, nuts, etc. I think people would eat a lot more of them, without the word “fat” connected to them!

  15. RunToTheFinish
    February 15, 2011 at 12:07 pm (10 years ago)

    fantastic list!! i am a complete snacker, but i don’t always plan them out very well. this is a great list to make sure each snack has some protein which is my issue

    • Beth
      February 15, 2011 at 12:08 pm (10 years ago)

      I kind of HAVE to plan my snacks since I bring them to work, so having some good ideas helps a lot!

  16. kandiscorner
    February 15, 2011 at 12:11 pm (10 years ago)

    Once again, I love the WW post. Fruit and string cheese usually get me through the afternoon. Another GREAT snack. Have you seen the Thomas’ mini bagels? One mini bagel lightly toasted with a Laughing Cow on top. Tastes just like a savory bagel in cream cheese!

    • kandiscorner
      February 15, 2011 at 12:19 pm (10 years ago)

      And they have different flavors of the bagels. My favorite is the cinnamon raisin. The bagel is 3+ and a Laughing Cow is 1+ so i’m in your 3-4+ range. lol


  17. Lori (Finding Radiance)
    February 15, 2011 at 12:15 pm (10 years ago)

    I love having a latte with 2% milk. That has a nice nutrient ratio that keeps me full until dinner, plus it takes a long time to drink!

    • Beth
      February 15, 2011 at 12:18 pm (10 years ago)

      Ohhh lattes are a great idea too! They definitely fill me up and are a nice treat.

    • Jennifer
      February 15, 2011 at 1:57 pm (10 years ago)

      I agree…for some reason if I drink a latte (breakfast or snack, it really fills me up). I wonder why? Is it because it takes awhile to drink? There isn’t that much protein in the milk?

      Who am I to question, I just enjoy! 🙂

      • Beth
        February 15, 2011 at 2:05 pm (10 years ago)

        Milk has 8 grams of protein per cup, so a grande probably has 1.5 cups of milk – 12 grams of protein. That’s pretty good!

  18. rc1001
    February 15, 2011 at 2:12 pm (10 years ago)

    “If I don’t have one I end up SO hungry by the time I get home around 5:30/5:45 I’ve barely dropped my purse before I’m elbow deep in my cupboard grabbing anything and everything I can get my hands on!”

    Um yes. This is me.

    • Beth
      February 15, 2011 at 2:13 pm (10 years ago)

      At least we know ourselves well. 🙂

  19. Jamie
    February 15, 2011 at 2:33 pm (10 years ago)

    I am the same way. Everyone at my office thinks I eat all the time! 🙂 But I wake up at 5:15 to get my workout in and usually eat breakfast early (like 7:00 or so). So I NEED a snack by around 10 AM and then usually have another one @ around 3.

    • Beth
      February 15, 2011 at 2:34 pm (10 years ago)

      it’s amazing how much more you eat when you eat healthy. fruits and veggies add lots of bulk!

  20. Keltie
    February 15, 2011 at 2:38 pm (10 years ago)

    Great list! Thanks for the ideas! I usually have a hard boiled egg or a banana with nut butter for my snacks, but it gets pretty boring!

  21. Monica
    February 15, 2011 at 3:19 pm (10 years ago)

    Yes, I love love love snacks and especially need them in the afternoon to keep me going strong.

    Depending on my level of hunger my 3 go to snacks are an apple, 24 almonds with a 1/4 cup of raisins, baby carrots with 1 or 2 Laughing Cow Light Blue Cheese wedges.

  22. Jacqui Lewis-Lyons
    February 15, 2011 at 3:38 pm (10 years ago)

    I agree – snacking is important. Especially for me since some days I do a second workout in the evening and dinner isn’t til late. I vary btwn a fruity protein shake or almonds, string cheese and a small piece of fruit or baby carrots.

  23. Lisa
    February 15, 2011 at 3:57 pm (10 years ago)

    Those are some great snacks for very little points! I agree…those snack packs and prepacked snack things for about 100 calories never fill me up. I never feel satisfied after eating them. I’d much rather eat real food.

  24. Tina @ Faith Fitness Fun
    February 15, 2011 at 4:45 pm (10 years ago)

    What a great list! And I’m all about snacks. I eat at least two a day.

  25. Ang
    February 15, 2011 at 4:47 pm (10 years ago)

    I’m on a similar schedule. I also don’t eat breakfast til 10 or 10:30. My snacks are typically fruit and a string cheese. I love cheese! 🙂

  26. greensandjeans
    February 15, 2011 at 6:05 pm (10 years ago)

    I am SUCH a snacker. My boss just calls me an “eater.” I get grumpy after a couple hours without food!

  27. Jen
    February 15, 2011 at 7:04 pm (10 years ago)

    Love this list!! I’m up at 4:15 to work out, so by 6am I’m starving and ready to chew my arm off. I have found lately that if I have some fruit and tea around 6 and then eat something every couple hours after that I’m not starving all day long.

  28. sarah
    February 15, 2011 at 8:40 pm (10 years ago)

    Nutritional yeast is a great addition to popcorn, too. It tastes sort of like parmesean and is high in protein and deliiiiiicious!

  29. Shannon [Tropical Eats]
    February 15, 2011 at 10:05 pm (10 years ago)


    in desperateeee need of snacking ideas for work. thanks for this awesome list!

  30. healthyteacher
    February 15, 2011 at 10:54 pm (10 years ago)

    I always leave myself a large apple and smart pop kettle corn when I have to work late at school. Those two things both tide me over quite well. I’m more of a carbs girl than protein, but my husband really works well with the combos you’ve listed.

    Love your ideas!!

  31. Marleen Swart
    February 16, 2011 at 2:19 am (10 years ago)

    I am a snacker. The snacks that leaves me satisfied for long is my wholewheat biscuits together with a cheese wedge OR 100g of Plain Yogurt with walnuts/pecan nuts.

  32. Lili
    February 19, 2011 at 3:45 pm (10 years ago)

    Theres no way i could make it w/out snacks. A filling snack i like is: banana with natural almond butter. Try it if you havent tried it yet.
    And congrats on your weight loss goal being accomplished 🙂 you look great


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