21 Best Foods To Eat At Night For Weight Loss Plus Best Low-Calorie Snack Ideas!

Are late-night cravings derailing your diet? Imagine if midnight snacks could actually help you shed those extra kilos instead of adding to them. It sounds too good to be true, but the right foods at night can truly make a difference. We’re not talking magic potions – just smart choices that satisfy your taste buds and torch calories. These include the bites that slim you in your sleep and keep your metabolism humming till morning. Yes, you can enjoy eating after dark without guilt! 

It’s time to turn those nocturnal nibbles into weight-loss allies and discover the foods to eat at night for weight loss that’ll have you waking up healthier and happier. Let’s dive in!

Table Of Contents 

1. What Should You Have In Night Meals For Weight Loss?
2. 21 Best Foods to Eat at Night For Weight Loss: Try These Nighttime Foods for Weight Loss
3. 5 Healthy Snacks For Weight Loss At Night — Best Low-Calorie Late Night Snacks 
4. The Final Say 
5. FAQs
6. References 

What Should You Have In Night Meals For Weight Loss?

When it comes to dinner or late-night eats, gentle and digestion-friendly is the way to go. Night meals for weight loss should be light on your stomach but rich in nutrients – think protein, fibre, and calming ingredients that won’t disrupt your sleep. 

Calorie-heavy Indian foods, spicy curries or greasy takeaways can cause discomfort and midnight regrets, so save those for earlier in the day (just like you’d avoid big meals or foods to avoid in hot weather during a heatwave). 

Instead, fill your plate with lean protein and complex carbs that keep you satisfied longer. These choices prevent late-night bingeing and stabilise blood sugar, which is key for fat-burning overnight. Even if you’re on a strict regimen like an 800-calorie diet plan for weight loss, a proper night meal (grilled fish and steamed veg, anyone?) can keep you nourished and your metabolism optimised while you snooze. 

In a nutshell, foods to eat at night for weight loss should be protein-rich, high in fibre, and portion-controlled – this way, you feed your muscles, not your fat cells, overnight.

21 Best Foods To Eat At Night For Weight Loss: Try These Nighttime Foods For Weight Loss

Below are the ultimate foods to eat at night for weight loss that will satisfy your late-night cravings without derailing your diet. Many of these picks not only help with weight management but also improve your sleep quality (crucial, since good sleep is linked to better weight control!).

1. Greek Yoghurt

Creamy, filling, and oh-so-delicious, Greek yoghurt is a superstar among foods to eat at night for weight loss. It’s packed with protein – about 20 grams in a serving, nearly double the protein of regular yoghurt. High protein means it keeps you full by slowing digestion and triggering satiety hormones, so you won’t be prowling the kitchen at 1 AM. 

Bonus: studies even found yoghurt eaters were 23% less likely to be overweight. Enjoy it plain or mix in a few berries and a sprinkle of cinnamon for a guilt-free dessert.

Also Read: The Shocking Difference Between Curd And Greek Yoghurt: Which Is Better For Your Health? 

2. Cottage Cheese

Cottage cheese is another nighttime hero that deserves a spot on your plate. This fresh cheese is brimming with protein–roughly 23.5 g per cup – and it’s rich in casein, a slow-digesting protein that keeps you satisfied till morning. In other words, cottage cheese controls those late-night hunger pangs like a pro. It’s versatile too: top it with a little fruit or nuts for sweetness. With such attributes, it’s no wonder cottage cheese features in many diet plans as one of the foods to eat at night for weight loss (it’s practically dessert in disguise, but healthy!).

3. Lean Turkey or Chicken

Lean poultry like turkey and chicken breast are excellent foods to eat at night for weight loss when you need something more substantial. They provide high-quality protein with very little fat. Ever feel extra sleepy after a Christmas turkey? That’s the tryptophan at work – turkey contains this amino acid, which helps boost serotonin and melatonin (your sleep hormones). A few slices of turkey or grilled chicken in the evening can fill you up without excess calories, and even help you doze off faster. Now that’s a win-win!

4. Salmon or Fatty Fish

Fish for supper? Absolutely! Fatty fish like salmon, tuna, or mackerel are rich in omega-3 fatty acids and protein, making them satisfying but light. Salmon also provides vitamin D and tryptophan, a combo that may improve sleep quality and support weight loss. In fact, ensuring enough vitamin D (which salmon has in spades) is linked to better weight management. Grill or bake a piece of salmon with herbs for dinner – it’s a luxurious treat for your taste buds and your waistline, firmly placing salmon on the list of foods to eat at night for weight loss.

5. Eggs

Eggs aren’t just for breakfast – they make a fantastic nighttime mini-meal too. Two large eggs pack about 12.6 g of protein for only ~140 calories, so they fill you up without fattening you up. High-protein and low-carb, eggs keep blood sugar stable and hunger at bay. They’re nutrient-dense (loaded with vitamins like B6, B12, D, and choline), which your body loves. Whip up a quick omelette with veggies or simply have hard-boiled eggs as a snack. As foods to eat at night for weight loss go, eggs are simple, convenient, and egg-ceptionally healthy!

6. Kiwi Fruit

The fuzzy kiwi might be small, but it’s a mighty bedtime buddy for weight watchers. Kiwis are low in calories and high in nutrients like vitamin C, vitamin K, and fibre. Remarkably, kiwi has been shown to improve sleep: one study found people who ate kiwis before bed fell asleep faster and slept longer. Better sleep means better hormone balance for weight loss – score! These sweet-tart fruits also contain serotonin and antioxidants that help recovery. Snack on two kiwis as a sweet end to your day; this food to eat at night for weight loss will satisfy your sweet tooth and help you snooze.

7. Banana

If you’re craving something sweet at night, a banana is the perfect natural treat. Bananas are rich in sleep-boosting nutrients like magnesium, potassium, and vitamin B6, plus a bit of tryptophan – all of which help relax your muscles and nerves. That means a calmer you and a better night’s rest. 

Bananas also have enough carbs to be satisfying but are easy to digest, so they won’t sit heavy in your tummy. In fact, a banana’s quick carbs can help tryptophan reach your brain and produce melatonin for sleep. For an extra indulgence, pair a small banana with a teaspoon of almond butter. It’s truly one of the foods to eat at night for weight loss that feels like a treat!

Also Read: 6 Health Benefits Of Bananas For Males & Females | ToneOpFit 

8. Cherries

Cherries – especially tart cherries or sugar-free cherry juice – are a delightfully sweet late-night nibble with a secret: they’re one of the few fruits that naturally contain melatonin, the sleep hormone. A handful of cherries before bed can help you fall asleep more easily and improve sleep quality. 

And since better sleep is linked to healthier body weight, cherries indirectly aid your weight loss efforts too. Talk about multitasking fruit! Enjoy some fresh or frozen cherries as one of your foods to eat at night for weight loss, or sip a small glass of tart cherry juice if you prefer drinking your snack.

9. Berries (Strawberries, Blueberries, Raspberries)

Berries are basically nature’s candy – but far healthier! Strawberries, blueberries, raspberries and their colourful cousins are packed with antioxidants and fibre while being very low in calories. They satisfy sweet cravings without any added sugar. The fibre in berries helps slow digestion and keeps you full, and their antioxidants help fight inflammation (fun fact: many berries are considered anti-wrinkle foods because of these skin-loving nutrients!). Fill a bowl with mixed berries when you want something juicy and refreshing at night. These vibrant little fruits are definitely foods to eat at night for weight loss that you can munch by the handful, guilt-free.

10. Nuts (Almonds, Walnuts, Pistachios)

A small handful of nuts can be incredibly satisfying late at night. Almonds and walnuts, for example, are rich in protein, healthy fats, and fibre, which together crush hunger fast. They also provide magnesium, a mineral that relaxes muscles and improves sleep quality. Fun fact: Pistachios boast the highest melatonin content of all nuts, and almonds and walnuts aren’t far behind on the sleep-promoting scale. 

That means a few nuts can not only help you lose weight by keeping you full, but also help you catch better zzz’s. Just keep the portion to one small handful (nuts are calorie-dense). Crunchy, tasty, and nutritious, nuts belong in the roster of foods to eat at night for weight loss – they’re the crunch that packs a punch!

11. Chia Seed Pudding

Craving dessert at 10 PM? Whip up a quick chia seed pudding. Chia seeds are those tiny black seeds that swell into a gel when mixed with liquid, creating a pudding-like treat that’s perfect for weight loss. Chia seeds are loaded with fibre and also contain protein and omega-3 fats. Just 1 ounce has almost 10 g of fibre and 5 g of protein, plus a dose of magnesium (hello, calm sleep!). 

A creamy chia pudding made with milk of your choice (dairy or almond) and a dash of vanilla can satisfy your sweet tooth without a sugar crash. It’s no wonder snacks high in protein and magnesium, like chia pudding, may help with weight loss and better sleep. Top it with a few berries, and you’ve got one of the trendiest foods to eat at night for weight loss right in front of you.

12. Oatmeal

Who says oats are only for breakfast? A warm bowl of oatmeal can be a soothing late-night snack that keeps your waistline in check. Oats are whole grains high in fibre, which means they fill you up nicely. They also naturally contain some melatonin, making oatmeal a known sleep-supporting snack. To keep it weight-loss friendly, prepare your oatmeal with water or low-fat milk and go easy on any sweeteners. 

A small drizzle of honey or some sliced fruit is enough for sweetness. The fibre and complex carbs in oats release energy slowly, so you won’t have blood sugar spikes disturbing your sleep. Comforting and hearty, a little oatmeal before bed is definitely among the foods to eat at night for weight loss that feels like a hug in a bowl.

13. Air-Popped Popcorn

Yes, you can have popcorn at night and still lose weight! We’re talking about plain, air-popped popcorn – not the buttery cinema kind. Popcorn is a whole grain, and when prepared with minimal oil, it’s surprisingly low in calories but high in volume. In other words, you can eat a big bowl for relatively few calories, which is great for fooling those late-night munchies. It also offers fibre and even a bit of protein. 

The key is to avoid heavy butter and salt. Instead, try sprinkling some nutritional yeast on your popcorn; it gives a cheesy flavour and adds B-vitamins and protein (plus, nutritional yeast contains nutrients that might help with sleep too!). As far as crunchy foods to eat at night for weight loss go, air-popped popcorn wins – you get to munch mindlessly without derailing your diet.

14. Veggies & Hummus

Sometimes you just crave something savoury and crunchy at night – skip the crisps and dip into veggies and hummus instead. Carrot sticks, cucumber slices, bell pepper strips, or celery paired with a few tablespoons of hummus make a fantastic snack. The veggies are ultra-low in calories and high in water and fibre, which fills your stomach. 

Hummus (made from chickpeas) provides protein and healthy fats that satisfy hunger. It’s a combo that’s indulgent yet waist-friendly. You get the same finger-food fun without the greasy chips. This is definitely one of the foods to eat at night for weight loss that keeps things light: you can crunch away to your heart’s content and actually feel good about it!

15. Pineapple

Surprise – this tropical treat can be a smart night snack! Pineapple is juicy, sweet, and rich in vitamins (like vitamin C) and also contains an enzyme called bromelain, which aids digestion. It’s mostly water, relatively low in calories, and can satisfy a late-night sweet craving in a refreshing way. But here’s the kicker: research in men found that eating pineapple (along with banana and orange) before bed boosted melatonin levels significantly. That means pineapple might help improve your sleep quality. So, gentlemen, take note: pineapple benefits for men aren’t just gym lore – better sleep and recovery are on the list! A few chunks of fresh pineapple at night can be your sweet, slimming nightcap (and a natural dessert that qualifies as one of the foods to eat at night for weight loss).

16. Brown Rice

If you’re craving some carbs at dinner, skip the white rice and opt for brown rice. Brown rice is a whole grain, full of fibre and nutrients that its white counterpart lacks. It digests more slowly, keeping you full longer and preventing blood sugar spikes. In fact, swapping white rice for brown rice has been linked to better weight control. A small portion of brown rice with your evening curry or stir-fry can actually be beneficial – it provides that comforting carb fix while still being kind to your waist. One of the benefits of brown rice for weight loss is its higher fibre content, which aids digestion and satiety. So, enjoy a scoop of brown rice in your burrito bowl or alongside veggies; your body will thank you.

17. Dalia (Cracked Wheat Porridge)

A staple in Indian diets, dalia is basically broken wheat (similar to bulgur), and it’s a fantastic dinner option for weight loss. When cooked into a porridge or upma with vegetables, dalia is light yet filling. It’s high in fibre and low in fat, which means it digests slowly and keeps you fuller for longer. This helps you avoid late-night snacking on junk. 

Dieticians often recommend dalia for weight loss because it’s nourishing but easy on the stomach. Have a warm bowl of dalia khichdi (savoury porridge) in the evening; it will comfort you, provide steady energy, and support your weight-loss journey without leaving you hungry. Dalia is truly a time-tested addition to any list of foods to eat at night for weight loss – simple, wholesome, and effective.

18. Sattu Drink (Roasted Gram Flour Shake)

Sattu is a traditional superfood drink from India, made by mixing roasted chickpea flour with water, lemon, and spices. It might not be globally famous yet, but it’s incredibly effective as a filling, protein-rich beverage. Sattu is loaded with plant-based protein, fibre, and complex carbs while being low in fat. This means it can keep hunger at bay for hours. 

In fact, its mix of amino acids and minerals helps in muscle repair and improves stamina – great if you’re also working out. Fitness enthusiasts swear by it, and transforming sattu benefits for males, especially by boosting energy and aiding muscle recovery. Think of sattu as a natural protein shake that also cools you down. It’s often enjoyed in summer; indeed, among summer drinks for weight loss, a chilled sattu sharbat is king. Sip on a glass in the evening, and you’ll feel pleasantly full and nourished, not heavy.

19. Warm Milk

A mug of warm milk is the classic bedtime soother. Dairy contains tryptophan, which your brain uses to make melatonin for sleep. This is why a warm milky drink makes you sleepy. By helping you sleep better, it indirectly supports weight management (poor sleep is linked to weight gain, after all). 

Use skimmed or semi-skimmed milk to keep calories low but protein high. You can even froth it up with a bit of cinnamon for a latte-like treat. When it comes to cold milk vs hot milk at night, the hot version wins hands down for its soothing effect. Curl up with a warm mug and let it comfort you without any diet guilt.

20. Herbal Tea (Chamomile or Peppermint)

Okay, this one’s not exactly a “food”, but it deserves a mention. Calorie-free herbal teas such as chamomile, peppermint, or valerian tea are wonderful at night to hydrate you and curb snacky impulses. Chamomile tea, for example, is known for its calming properties that can improve sleep quality. Peppermint tea aids digestion and can satisfy the urge to taste something without any calories. 

If you find yourself peeking in the fridge out of boredom, try brewing a cup of herbal tea first. Often, the warmth and flavour will soothe you enough that you forget you wanted a snack. This trick can save you hundreds of calories and is a sneaky addition to our foods to eat at night for weight loss list, because sometimes the best snack is a cosy zero-calorie tea!

21. Protein Shake

For those who prefer drinking their snack, a low-calorie protein shake is just the ticket at night. Using a high-quality protein powder (whey, casein, or a plant-based blend) and blending it with water or almond milk and maybe a few ice cubes can create a milkshake-like treat. It’s sweet, filling, and usually under 150 calories if done right. Plus, the protein helps repair muscles overnight – great if you’ve been exercising. 

Research shows that people who added whey protein supplements to their diet lost significantly more weight and body fat than those who didn’t. So, a protein shake before bed can actually accelerate your results! It’s truly one of the foods to eat at night for weight loss that feels indulgent. 

Choose a no-sugar-added powder in a flavour you love (chocolate, anyone?), and blend away. You’ll satisfy your sweet craving, feed your muscles, and set yourself up for fat-burning – all while you sleep.

5 Healthy Snacks For Weight Loss At Night — Best Low-Calorie Late Night Snacks 

Sometimes you need ideas and not just individual foods. Here are five quick, yummy late-night snack ideas under 200 calories. Each one combines hunger-busting nutrients and will keep you on track with your weight loss goals:
 

The Final Say 

Late-night snacking doesn’t have to be the enemy of weight loss. In fact, with these foods to eat at night for weight loss in your arsenal, your midnight munchies can turn into mini metabolism-boosting moments! 

The key is to pick options that are light, protein-packed or fibre-rich, and easy on your digestive system. Whether it’s a bowl of creamy Greek yoghurt or a handful of nuts and cherries, you now have plenty of delicious, guilt-free ideas to try. 

So next time hunger strikes at 11 PM, you’ll know exactly what to reach for. Here’s to enjoying your nights and watching the pounds melt away – sleep tight and happy snacking!

FAQs

1. What are some easy Indian night dinners for weight loss?

If you're trying to lose weight, your dinner should be light yet filling. Simple Indian meals like moong dal chilla, vegetable soup, or khichdi with minimal ghee make great night dinner options that won’t overload your system.

2. Can a night meal really help with weight loss goals?

Yes, it can—if you keep it light and nutritious. A proper night meal for weight loss should focus on proteins, fibre, and fewer carbs. Think grilled paneer, sautéed vegetables, or even a small bowl of dal with salad.

3. What's the best night-time food for weight loss without feeling hungry later?

Going to bed hungry isn’t ideal, but overeating is worse. The best night-time food for weight loss is something like a bowl of curd with flaxseeds, or vegetable clear soup—satisfying without piling on calories.

4. What are some low-calorie late-night snacks?

Late-night munchies happen to the best of us. Instead of chips, go for low-calorie late-night snacks like roasted makhana, cucumber sticks with hummus, or a handful of almonds—they’re tasty and won’t wreck your progress.

5. Are there any healthy late-night snacks that support weight loss?

Absolutely! Healthy late-night snacks for weight loss include fruit slices with nut butter, a cup of buttermilk, or a boiled egg. These keep you full without loading you up with unnecessary calories.

6. What's a good, healthy midnight snack for weight loss when hunger strikes at odd hours?

Midnight hunger pangs? No worries. Try a healthy midnight snack for weight loss, like a banana with chia seeds or a cup of warm turmeric milk. They soothe your cravings without derailing your diet.
 

References 

• Grain of the month: Brown rice - Harvard Health 
• What To Eat at Night When You're Trying To Lose Weight 
• Can Eating 2 Kiwis Before Bed Really Improve Your Sleep? 
• What to Eat Before Bed to Lose Weight: Best 12 Foods | Signos 
• Dalia For Weight Loss and Its Health Benefits - MyHealth 
• What to Eat Before Bed to Lose Weight & Sleep Great 

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