1. Mini PB&F: One fig Newton with 1
teaspoon peanut butter.
2. Chocolate Banana: Half a frozen banana
[this size] dipped in two squares of melted dark chocolate.
3. Frozen grapes (any
color): 1
cup (about 28 grapes), stuck in the freezer for 2+ hours.
4. Honeyed Yogurt: ½ cup nonfat Greek yogurt
with a dash of cinnamon and 1 teaspoon honey.
5. Spiced Orange: One orange— about the
size of a tennis ball— sprinkled with cinnamon.
6. Grilled Pineapple: 2 ¼-inch thick pineapple
rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
7. Berries n’ Cream: 1 cup blueberries with 2
tablespoons whipped topping.
8. Stuffed Figs: Two small dried figs
with 1 tablespoon reduced-fat ricotta stuffed inside. Sprinkle with cinnamon.
9. Oats n’ Berries: ⅓ cup rolled oats (cooked
with water), topped with cinnamon and ¼ cup freshberries.
10. Dark Chocolate: One block, or three
squares.
11. Nut-Stuffed Date: One Medjool Date filled
with one teaspoon natural unsalted almond butter.
12. Chocolate Milk: 6 ounces skim milk mixed
with 2 teaspoons chocolate syrup.
13. Cinnamon Applesauce: 1 cup
unsweetened applesauce (like Motts). Or, try this homemade version!
14. Citrus-Berry Salad: 1 cup mixed berry salad
(raspberries, strawberries, blueberries, and/or blackberries) tossed with one
tablespoon fresh-squeezed orange juice.
15. Maple-Pumpkin Yogurt: ½ cup non-fat regular
yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1
teaspoon maple syrup… like this!
16. Chocolate Pudding: One 4oz package. Try a
fat/sugar free version or a homemade one!
17. Chocolate Covered
Strawberries: Five
strawberries dipped in two squares melted dark chocolate.
18. Tropical Juice Smoothie: ¼ cup pineapple juice,
orange juice, and apple juice, blended with ice.
19. Vanilla and Banana
Smoothie: ½
cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended
until smooth.
20. MYO Banana Chips: One sliced banana dipped
in lemon juice and baked.
21. Baked Apple: One tennis ball-sized
apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until
tender.
22. Fruity Waffles: One 7-grain frozen waffle
toasted and topped with ¼ cup fresh mixed berries.
23. Skinny S’more: Two graham crackers with
one roasted marshmallow and one small square dark chocolate.
24. Cinnamon Graham Crackers
& Peanut butter: Two graham cracker squares with 1 teaspoon
peanut butter and a sprinkle of cinnamon.
25. Cereal and Milk: ½ cup rice krispies with
½ cup skim milk.
26. Milk n’ Cookies: Five animal crackers with
½ cup skim milk.
27. Warm Spiced Cider: 6 ounces apple cider with
sprinkles of cinnamon and nutmeg, warmed.
28. Citrus Sherbet: ½ cup lime sherbet (about
one standard-sized ice-cream scoop) with ½ sliced kiwi.
29. Café Latte: 8 ounces steamed skim
milk with 1 shot espresso.
30. Jelly Beans: 25 of ‘em! Although we
don’t recommend these.
31. Marshmallow Pear: ½ pear diced and topped
with 1 tablespoon marshmallow fluff.
32. Protein Shake: One scoop protein powder
with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and
chocolate peanut butter!).
33. M.Y.O. Popsicle: 8 ounces lemonade frozen
in an ice pop mold, or use a small paper cup as a mold.
34. Apple Chips: Munch on ¾ cup of kinds
like these, or use this recipe
35. Carrots n’ Hummus: About 10 baby carrots
with 2 tablespoons hummus.
36. Pistachios: A couple handfuls—
about 25 nuts (Crackin’ them open will take more time and avoid grabbing 25
more).
37. Cheese n’ Crackers: Five Kashi 7-grain
crackers with 1 stick reduced-fat string cheese.
38. Dippy Egg: One over easy egg
with ½ slice whole-wheat toast, sliced (to dip in yolk!).
39. Cheesy Breaded Tomatoes: Two roasted plum tomatoes
sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan
cheese.
40. Curried Sweet Potato: One medium sweet potato
(about 5 inches long) cooked for six minutes in the microwave and mashed with 1
teaspoon curry, and a sprinkle of salt and pepper.
41. “Cheesy” Popcorn: 2 cups air-popped popcorn
with 1 tablespoon nutritional
yeast— it’ll taste like real cheese!
42. Guacamole stuffed Egg
Whites: Halve
a hardboiled egg, remove yolk, and stuff the empty space with 2 tablespoons
guacamole (avocado, lime, cilantro and salt).
43. Grilled Spinach and Feta
Polenta:
3 oz polenta (about the size of a deck of cards) cooked with 1 ½ cups water and
topped with 1 teaspoon feta cheese and a handful spinach.
44. Soy Edamame: ¼ cup boiled Edamame
with 1 teaspoon soy sauce.
45. Dijon Pretzels: Two pretzel rods with 1
tablespoon Dijon mustard.
46. Crunchy Curried Tuna
Salad: ½
cup canned tuna with 1 teaspoon curry powder, 1 tablespoon chopped red onion,
and two ribs celery (chopped).
47. Greek Tomatoes: One tomato (about the
size of a tennis ball) chopped and mixed with 1 tablespoon feta and a squeeze
of lemon juice.
48. Shrimp Cocktail: Eight medium sized shrimp
boiled and served with 2 tablespoons classic cocktail sauce.
49. Smoked Beef Jerky: About 1 ounce— look for low sodium versions!
50. Cheddar and Tomato Soup: ½ cup tomato soup with 1
tablespoon shredded low-fat cheddar cheese.
51. Kale Chips: ½ cup raw kale— stems
removed— baked with 1 teaspoon olive oil at 400° until crisp.
52. Sweet Potato Fries: One light-bulb sized
sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10
minutes.
53. Cucumber Sandwich: ½ English muffin with 2
tablespoons cottage cheese and three slices of cucumber.
54. Turkey Roll-Ups: Four slices smoked turkey
rolled up and dipped in 2 teaspoons honey mustard.
55. Mixed Olives: About 8 olives.
56. Antipasto Plate: One Pepperocini, a ½ inch
cube of cheddar cheese, one slice pepperoni, and one olive.
57. Pumpkin Seeds: 2 tablespoons pumpkin
seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes
or until brown. Sprinkle with kosher salt.
58. Choco-Soy Nuts: 3 tablespoons soy nuts
with 1 teaspoon cocoa nibs.
59. Wasabi Peas: About ⅓ cup of these green treats.
60. Balsamic Veggies: 3 cups raw peppers (any
color!) dipped in 2 tablespoons balsamic
reduction.
61. Cheesy Roasted Asparagus:
Four
spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated
parmesan cheese, baked for 10 minutes at 400°.
62. Cucumber salad: One large cucumber (sliced)
with 2 tablespoons chopped red onion and 2 tablespoons apple-cider vinegar.
63. Spinach and Feta
Egg-White Scramble: Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta
cheese. Cook in frying pan or zap in microwave until egg whites are no longer
runny (about 1-2 minutes).
64. Crunchy Kale Salad: 1 cup kale leaves chopped
with 1 teaspoon honey and 1 tablespoon balsamic vinegar.
65. Chick Pea Salad: ¼ chickpeas with 1
tablespoon sliced scallions, a squeeze of lemon juice, and ¼ cup diced
tomatoes.
66. Grilled Garlic Corn on
the Cob: One
small-sized ear brushed with 1 teaspoon sautéed minced garlic and 1 teaspoon
olive oil, grilled until tender.
67. Pretzels & Cream
Cheese: 15
mini pretzel sticks with 2 tablespoons fat-free cream cheese.
68. Bacon Brussels Salad: Seven brussel spouts
thinly sliced and mixed with one piece lean bacon, chopped.
69. Rosemary Potatoes: ⅓ cup thinly sliced
potato tossed with 1 teaspoons olive oil and a teaspoon of chopped rosemary.
70. Spicy Black Beans: ¼ cup black beans with 1
tablespoon salsa and 1 tablespoon non-fat Greek yogurt.
71. Caprese Salad: 1 ounce (hockey puck
sized) of fresh mozzarella with ½ cup cherry tomatoes and 2 teaspoons of
balsamic vinegar.
72. Goldfish: About 40 fishies…try the cheddar
kind!
73. Chips n’ Salsa: 10 baked tortilla
chips with ¼ cup salsa.
74. Mini Ham Sandwich: Two slices honey-baked
ham with 2 teaspoons honey mustard rolled in a lettuce leaf.
75. Lox Bagel: ½ whole-wheat mini bagel
with two thin slices of lox.
76. Chocolate Trail Mix: Eight almonds, four
chocolate chips, and 1 tablespoon raisins.
77. Apples and Cheese: 1 non-fat mozzarella
cheese stick with half of a baseball-sized apple (any variety), sliced.
78. PB & Celery: 1 medium celery stalk
with 1 tablespoon peanut butter.
79. Cottage Cheese Melon
Boat: 1
cup melon balls
with ½ cup non-fat cottage cheese.
80. Carrot and Raisin Salad: 1 cup shaved carrots with
2 tablespoons raisins and 1 tablespoon balsamic vinegar.
81. Tropical Cottage Cheese: ½ cup non-fat cottage
cheese with ½ cup fresh mango and pineapple, chopped.
82. Blue-Cheese Stuffed
Apricots:
Three dried apricots with 1 tablespoon crumbled blue cheese.
83. Rice Cake and Almond
Butter: One
rice cake (try brown rice!)
with 2 teaspoons almond butter.
84. Sweet n’ Spicy Pecans: Five pecans roasted with
2 teaspoons maple syrup and 1 teaspoon cinnamon.
85. Apples n’ Peanut Butter: ½ an apple, sliced and
dipped in 1 teaspoon natural peanut butter.
86. Chocolate Hazelnut Crackers: Four
wheat thins dipped in 1 teaspoon Nutella (or other hazelnut spread).
87. Strawberry Salad: 1 cup raw spinach with ½
cup sliced strawberries and 1 tablespoon balsamic.
88. Cacao-Roasted Almonds: Pop in eight almonds like these
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