24 healthy snacks for weight loss and muscle gain 

Healthy snack can be a powerful tool for achieving both weight loss and muscle gain goals.

By consuming snacks between meals, you can maintain steady energy levels, prevent hunger, and support your body’s muscle-building processes.

These snacks provide essential nutrients like protein and carbohydrates, which are crucial for muscle repair and growth.

Additionally, regular snacking can help boost your metabolism, encouraging your body to efficiently burn calories and aiding in fat loss.

Moreover, snacks containing protein help prevent muscle breakdown, ensuring that your hard-earned muscle mass is preserved during periods of calorie restriction or intense training.

Overall, incorporating healthy snacks into your daily routine can help you stay on track with your fitness goals by providing sustained energy, controlling appetite, and promoting muscle health. 

24 snacks for weight loss and muscle gain 

Savory Protein Powerhouses: 

Sprouts Chaat: 

Sprouts chat
  • Ingredients: Sprouted moong beans, chopped onions, tomatoes, chaat masala, lemon juice, chopped coriander leaves. 
  • Instructions: Mix sprouts with chopped onions, tomatoes, chaat masala, and lemon juice. Garnish with coriander leaves. 
  • Benefit: High in protein and fiber, aids digestion, and provides essential vitamins and minerals. 


  • Ingredients: Flattened rice (poha), chopped vegetables (like onions, carrots, peas), peanuts, mustard seeds, curry leaves, turmeric powder, salt. 
  • Instructions: Rinse poha, sauté with vegetables, peanuts, and spices until cooked. 
  • Benefit: Rich in protein, fiber, and antioxidants, promotes satiety and aids in weight loss. 

Moong Dal Cheela: 

Moong dal cheela
  • Ingredients: Moong dal flour, water, chopped onions, tomatoes, green chilies, coriander leaves, salt, oil. 
  • Instructions: Mix moong dal flour with water and chopped vegetables. Cook on a non-stick pan until golden brown. 
  • Benefit: High-protein, low-calorie snack, supports muscle growth and weight management. 

Paneer Tikka: 

Paneer tikka
  • Ingredients: Paneer cubes, yogurt, ginger-garlic paste, spices (like turmeric, cumin, coriander), lemon juice, bell peppers, onions. 
  • Instructions: Marinate paneer cubes in yogurt and spices, skewer with vegetables, and grill until cooked. 
  • Benefit: Excellent source of protein and calcium, aids in muscle repair and bone health. 

Egg Bhurji: 

Egg bhurji
  • Ingredients: Eggs, onions, tomatoes, green chilies, spices (like turmeric, chili powder, cumin), coriander leaves, oil. 
  • Instructions: Scramble eggs with chopped vegetables and spices until cooked. 
  • Benefit: High-quality protein, promotes muscle growth and repair, boosts metabolism. 

Chicken Keema Samosas: 

Chicken Keema Samosas
  • Ingredients: Minced chicken, onions, ginger-garlic paste, spices (like garam masala, chili powder), wheat flour dough, oil. 
  • Instructions: Cook minced chicken with onions and spices, fill in wheat flour dough, and bake or air-fry until crispy. 
  • Benefit: Lean protein source, supports muscle building and repair, aids in weight loss. 

Roasted Makhana (Fox Nuts): 

  • Ingredients: Makhana (fox nuts), oil, salt, spices (like cumin, black pepper, chaat masala). 
  • Instructions: Dry roast makhana with a sprinkle of oil, salt, and spices until crunchy. 
  • Benefit: Low in calories, high in protein and fiber, promotes satiety and aids in weight management. 

Dahi (Yogurt) with Berries: 

Yoghurt with berries
  • Ingredients: Yogurt, mixed berries (like strawberries, blueberries, raspberries), honey or maple syrup, nuts (optional). 
  • Instructions: Mix yogurt with berries and sweetener, top with nuts if desired. 
  • Benefit: Rich in probiotics, antioxidants, and protein, supports gut health and boosts immunity. 

Rajma Salad: 

  • Ingredients: Cooked rajma (kidney beans), chopped vegetables (like onions, tomatoes, cucumbers), lemon juice, salt, pepper, chopped coriander leaves. 
  • Instructions: Mix cooked rajma with chopped vegetables, lemon juice, salt, pepper, and coriander leaves. Serve chilled. 
  • Benefit: High in protein and fiber, aids in weight management, supports digestive health. 

Chana Masala: 

Chana Masala
  • Ingredients: Cooked chickpeas, onions, tomatoes, ginger-garlic paste, spices (like cumin, coriander, turmeric, garam masala), oil, salt. 
  • Instructions: Sauté onions, tomatoes, and spices, add cooked chickpeas, simmer until flavors blend. Serve with whole-wheat crackers. 
  • Benefit: Protein-rich, promotes satiety, supports muscle repair and growth. 

Sweet & Savory Treats: 

Energy Balls with Peanut Butter and Dates:

Energy Balls with Peanut Butter and Dates
  • Ingredients: Rolled oats, Medjool dates, natural peanut butter, chia seeds, shredded coconut (optional).
  • Instructions: Pulse oats in a food processor until coarsely ground. Add dates, peanut butter, and chia seeds, process until a sticky mixture forms. If dry, add water gradually and pulse again. Roll into balls, optionally coat with shredded coconut. Store in the refrigerator.
  • Benefits: Balanced mix of protein, carbs, and healthy fats. Offers sustained energy with natural sweetness from dates and protein from peanut butter.

Cucumber Yogurt Raita with Mint:

Cucumber Yogurt Raita with Mint
  • Ingredients: Cucumber, Greek yogurt, water, mint leaves, lemon juice, roasted cumin seeds, black salt (optional).
  • Instructions: Combine cucumber, yogurt, and water in a bowl. Adjust water for desired consistency. Stir in mint leaves, lemon juice, cumin powder, and salt. Chill before serving.
  • Benefits: Refreshing and hydrating snack. Provides protein and probiotics from yogurt, hydration and crunch from cucumber, cooling effect from mint, and aids digestion with cumin.

Chivda (Trail Mix): 

  • Ingredients: Roasted nuts (like almonds, cashews), seeds (like pumpkin, sunflower), dried fruits (like raisins, cranberries), puffed quinoa, spices (like chaat masala, salt). 
  • Instructions: Mix all ingredients together in a bowl, store in an airtight container for a quick and nutritious snack. 
  • Benefit: Provides sustained energy, high in protein and fiber, supports heart health. 

Foxtail Millet Kheer: 

Foxtail Millet Kheer
  • Ingredients: Foxtail millet, milk (dairy or plant-based), jaggery or honey, nuts (like almonds, pistachios), cardamom powder. 
  • Instructions: Cook foxtail millet in milk until soft, sweeten with jaggery or honey, garnish with nuts and cardamom powder. 
  • Benefit: Protein-rich, low glycemic index, supports bone health and blood sugar control. 

Cottage Cheese Paratha: 

  • Ingredients: Whole wheat flour, cottage cheese (paneer), onions, green chilies, spices (like cumin, coriander), salt, oil. 
  • Instructions: Stuff whole wheat dough with cottage cheese mixture, roll out into parathas, cook on a hot griddle until golden brown. 
  • Benefit: High-protein, satiating, supports muscle repair and bone health. 

Makhana Laddu: 

Makhana Laddu
  • Ingredients: Roasted makhana, jaggery or dates paste, nuts (like cashews, almonds), ghee or coconut oil. 
  • Instructions: Crush makhana, mix with jaggery paste and nuts, shape into laddus using ghee or coconut oil. 
  • Benefit: Provides sustained energy, high in protein and healthy fats, satisfies sweet cravings guilt-free. 

Homemade Protein Bars: 

Homemade Protein Bars
  • Ingredients: Rolled oats, mixed nuts (almonds, cashews, walnuts), seeds (chia, pumpkin, sunflower), natural sweetener (honey or dates), nut butter (optional). 
  • Instructions: Blend oats, nuts, and seeds until coarse, mix with sweetener and nut butter, press into a pan, refrigerate until set, cut into bars. 
  • : Provides sustained energy, high in protein and fiber, ideal for post-workout recovery. 

Smoothie Power: 

Mango Lassi with Chia Seeds: 

  • Ingredients: Ripe mango, yogurt (dairy or plant-based), chia seeds, honey (optional), ice cubes. 
  • Instructions: Blend mango, yogurt, chia seeds, and honey until smooth, add ice cubes and blend again until creamy. 
  • Benefit: Rich in protein, vitamins, and antioxidants, supports digestion and hydration. 

Spinach and Banana Smoothie: 

Spinach and Banana Smoothie
  • Ingredients: Fresh spinach leaves, ripe banana, yogurt (dairy or plant-based), milk (dairy or plant-based), honey or maple syrup (optional). 
  • Instructions: Blend spinach, banana, yogurt, and milk until smooth, sweeten with honey or maple syrup if desired. 
  • Benefit: High in protein, vitamins, and minerals, supports immune function and muscle recovery. 

Peanut Butter and Banana Smoothie: 

Peanut Butter and Banana Smoothie
  • Ingredients: Ripe banana, peanut butter (natural), milk (dairy or plant-based), honey or maple syrup (optional), cinnamon powder. 
  • Instructions: Blend banana, peanut butter, milk, and cinnamon until smooth, sweeten with honey or maple syrup if desired. 
  • Benefit: Provides protein and healthy fats, boosts energy and muscle repair, aids in post-workout recovery. 

Plant-Based Protein Picks: 

Roasted Chana (Chickpeas): 

Roasted Chana (Chickpeas)
  • Ingredients: Cooked chickpeas, olive oil, spices (like cumin, paprika, garlic powder), salt. 
  • Instructions: Toss chickpeas with olive oil and spices, spread on a baking sheet, roast in the oven until crispy. 
  • Benefit: High-protein, low-fat snack, satisfies crunchy cravings, supports muscle repair and satiety. 

Spicy Roasted Almonds:

  • Ingredients: Raw, unsalted almonds, olive oil, chili powder, smoked paprika, garlic powder, salt.
  • Instructions: Preheat oven to 350°F (175°C). Toss almonds with olive oil, chili powder, paprika, garlic powder, and salt until coated. Spread on a baking sheet, roast for 15-20 minutes, stirring occasionally until golden brown and fragrant. Let cool before enjoying.
  • Benefits: Good source of protein, healthy fats, and fiber. Provides a satisfying and crunchy snack with a spicy kick.

Tofu Scramble: 

Tofu Scramble
  • Ingredients: Firm tofu, onions, bell peppers, tomatoes, turmeric powder, chili powder, salt, olive oil. 
  • Instructions: Sauté onions, peppers, and tomatoes, crumble tofu into the pan, add spices and cook until heated through. 
  • Benefit: High-protein vegan option, supports muscle repair and bone health, provides essential nutrients. 

Soybean Salad: 

Soybean Salad
  • Ingredients: Sprouted soybeans, mixed vegetables (like carrots, bell peppers, cabbage), lemon juice, olive oil, salt, pepper. 
  • Instructions: Mix soybeans and vegetables, drizzle with lemon juice and olive oil, season with salt and pepper, toss well. 
  • Benefit: Rich in plant-based protein, fiber, and antioxidants, supports heart health and satiety. 


In conclusion, incorporating healthy snacks into your daily routine provides a wealth of benefits for both weight loss and muscle gain goals.

These snacks offer a delicious way to manage hunger, deliver essential nutrients, and keep your body fueled for optimal performance.

From savory protein powerhouses to refreshing smoothies, this list provides a variety of options to keep your taste buds happy and your fitness goals on track.

Remember, consistency is key.

By making smart snacking choices, you can support your weight loss journey or fuel your muscle-building efforts, one delicious bite at a time. 

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