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Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

9 Bedtime Foods for Weight Loss

When it comes to the best food for weight loss and to eat before bed, options are generally low-calorie and offer some sort of protein and/or fiber. Induce both weight loss and sleep with these healthy late night snacks!


When it comes to the best food for weight loss and to eat before bed, options are generally low-calorie and offer some sort of protein and/or fiber. Additionally, some sources are rich in the essential amino acid tryptophan, a converter to serotonin and melatonin, and associated with sleep and wake cycles. However, tryptophan is not used instantaneously, but rather sources like turkey, chicken, and milk fills up the tryptophan brain tank and a low-carb snack empties it for use. Induce both weight loss and sleep with these healthy late night snacks!

9 Bedtime Foods for Weight Loss

1. Oatmeal
Rather than waiting for the morning breakfast hours, enjoy a warm bowl of oatmeal for a healthy late night snack. Oats are not only only low in calorie, but packed with fiber and may help empty out the tryptophan tank. Top with ground cinnamon, a light drizzle of honey, and a splash of milk for just the right sweetness.

2. Greek Yogurt
Compared to traditional yogurt, going Greek offers ample protein and contributes to longer periods of satiety throughout the night. To cut down on sugar content, naturally sweeten with fresh berries or other favorite fruits. Complimenting with cherries may also be a beneficial pairing, as they are thought to offer a significant amount of melatonin.

3. Cottage Cheese
Cottage cheese is considered one of the best foods for weight loss, as it is packed with 12 grams of protein per ½ cup serving. The high protein content offers individuals prolonged satiation until the morning hours while the tryptophan it contains may help induce sleep.

4. Turkey Wrap
It is all too common turkey gets pinpointed for that sleep-inducing effect following a Thanksgiving meal. However, it may not be just related to the turkey, but the rich carbs that are so often paired with it. To reap the same influence, but without the large sums of calories, roll sliced turkey into a whole grain tortilla for a healthy late night snack!

5. Chocolate Milk
Milk also contains tryptophan, along with healthy carbs and a high volume of calcium. And for those who exercise at night, chocolate milk has been touted as the ultimate post-workout recovery. When choosing chocolate milk or syrup, select a brand without too much added sugar or high-fructose corn syrup.

6. String Cheese
Being a dairy product, string cheese supplies protein, calcium, and also tryptophan. To "empty the tryptophan tank," along with achieving an adequate snack for weight loss, pair string cheese with whole grain crackers for additional fiber.

7. Banana
Bananas are considered one of the best foods to eat before bed related to its tryptophan and fiber content along with the natural sweetness it offers. The characteristics it provides can help induce sleep while kicking the sweet tooth to the curb. In conjunction with banana's fiber, a light smear of protein-rich peanut butter can offer significant satiation while snoozing into that morning meal.

8. Popcorn
Rather than tearing into and devouring a bag of chips, munch on popcorn for the similar crunch affect for a mere 30 calories per cup. Importantly, though, pass on the added salt and butter and offer flavor (if desired) with various spices, including ground cinnamon or taco seasonings.

9. Almonds
Similar to popcorn, almonds can also satisfy that crunchy or salty craving. But unlike popcorn, almonds supply valuable protein along with a significant quantity of magnesium, a mineral shown to relieve insomnia. And even despite their rich caloric supply, the intake of almonds may be a dietary strategy to reduce abdominal fat and prevent the onset of cardiometabolic diseases.

Written By Sydney Lappe, MS, RDN. Published on May 19, 2017. Updated on July 12, 2017.


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