Since I previous said that I feel that eating 5 pr 6 times a day is a healthy way to go, at least for me. I figures putting in some snack options might might help and yet not overload you on calories.
Here are a few 50 calorie snack options, this is my no means all to them:
1. 1 1/2 T Hummus ans 1/2 small red pepper sliced for dipping
2. 1 T soft goat cheese and one celery stalk
3. 10 baby carrots with 2T salsa for dipping
4. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt
5. 14 grapes
6. 3/4 C fresh raspberries
7. 12 cherries
8. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon
9. 1⁄2 small banana
10. 4 oz unsweetened applesauce sprinkled with cinnamon
11. 1 1⁄2 cups salted air-popped popcorn
12. 1⁄4 cup shelled edamame with sea salt
13. 8 oz miso soup
14. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste
15. 1 1⁄2 cups sugar snap peas
16. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter
17. 1⁄2 small apple with 1 tsp soy butter
18. 1 brown rice cake with 1 Tbsp sugar-free jam
19. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices
20. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam
21. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime
22. 8 grape tomatoes dipped in 1 Tbsp light cream cheese
23. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese
24. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled
25. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce
26. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves
27. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain)
28. 1 tofu dog with 1 Tbsp sauerkraut
29. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds
30. 1.3 oz water-packed tuna with 1 tsp Dijon mustard
31. 2 large hard-cooked egg whites with 1 cup sliced cucumber
32. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese
33. 1⁄2 small grapefruit
34. 1⁄3 cup blueberries with 1 Tbsp light sour cream
35. 1⁄2 cup carrots with 1 Tbsp light ranch dressing
36. 1 one inch square cube of cheese
37. 2 squares of dark chocolate
38. 7 raw almonds
39. 12 green olives
40. 6 dill pickles
41. 2-egg white omelet with spinach
42. 3 apricots
43. 1 artichoke
44. 4 cups of most lettuces
45. 2 cups asparagus
46. 1/2 cup bean sprouts
47. 1/2 cup beets
48. 1 cup broccoli
49. 1/2 cup cantaloupe
50. 1 cup eggplant
51. 1 kiwi
52. 1/2 cup mangos
53. 3 cups mushrooms
54. 1 plum
55. 1/2 cup pineapple
56. 1 cup pumpkin
57. 1 cup spinach
58. 1 tangerine or clementine
59. 2 medium tomatoes
60. 1 peach
Protein sources under 100 calories, here are a few ideas, there are many more:
1. 6 ounce of low fat greek yogurt
2. 1 low fat string cheese
3. 3 1/2 ounces of boiled or steam shrimp
4. 3 ounces of deli turkey
5. 1 pouch of water packed tuna
6. 1.2 cup 1% cottage cheese
7. 5 ounce of extra firm tofu
8. 1 oz low salt beef or turkey jerky
9. 1 hard boiled eggs
10. 17 peanuts
11. 77 pinenuts
12. 10 raw cashews
13. 5 macadamia nuts
14. 13 walnut halves
15. 29 pistachios
16. 10 pecan halves
17. 14 raw almonds
18. 1/2 cup shelled
19. 2 ounces of roasted chicken breast
20. 2 ounces of roast beef or London broil
21. about 1 1/3 ounce pork loin
22. 11/2 ounce salmon
23. 4 oz of grilled maui maui
24. 2 1/2 ounces cook snapper
25. just under 2 ounces of halibut
26. 2 1/2 ounce tilapia
27. 3 ounce roasted turkey breast
28. 3 ounce of buffalo
29. 1/3 cup quinoa
30. 2/3 cup buckwheat
Here are a few ideas of things that can be eaten separately or one of each group for healthy snacks. You can also use these list to help plan healthy meals. Snack should be around 150 calories, then your three meals around should be about 300 calories each. This is just a rough outline. Eating to little calories will slow down your metabolism, so I am aiming for around 1350 calories a day. Try to get a variety of types and colors of foods. Happy snacking
Here are a few 50 calorie snack options, this is my no means all to them:
1. 1 1/2 T Hummus ans 1/2 small red pepper sliced for dipping
2. 1 T soft goat cheese and one celery stalk
3. 10 baby carrots with 2T salsa for dipping
4. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt
5. 14 grapes
6. 3/4 C fresh raspberries
7. 12 cherries
8. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon
9. 1⁄2 small banana
10. 4 oz unsweetened applesauce sprinkled with cinnamon
11. 1 1⁄2 cups salted air-popped popcorn
12. 1⁄4 cup shelled edamame with sea salt
13. 8 oz miso soup
14. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste
15. 1 1⁄2 cups sugar snap peas
16. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter
17. 1⁄2 small apple with 1 tsp soy butter
18. 1 brown rice cake with 1 Tbsp sugar-free jam
19. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices
20. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam
21. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime
22. 8 grape tomatoes dipped in 1 Tbsp light cream cheese
23. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese
24. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled
25. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce
26. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves
27. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain)
28. 1 tofu dog with 1 Tbsp sauerkraut
29. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds
30. 1.3 oz water-packed tuna with 1 tsp Dijon mustard
31. 2 large hard-cooked egg whites with 1 cup sliced cucumber
32. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese
33. 1⁄2 small grapefruit
34. 1⁄3 cup blueberries with 1 Tbsp light sour cream
35. 1⁄2 cup carrots with 1 Tbsp light ranch dressing
36. 1 one inch square cube of cheese
37. 2 squares of dark chocolate
38. 7 raw almonds
39. 12 green olives
40. 6 dill pickles
41. 2-egg white omelet with spinach
42. 3 apricots
43. 1 artichoke
44. 4 cups of most lettuces
45. 2 cups asparagus
46. 1/2 cup bean sprouts
47. 1/2 cup beets
48. 1 cup broccoli
49. 1/2 cup cantaloupe
50. 1 cup eggplant
51. 1 kiwi
52. 1/2 cup mangos
53. 3 cups mushrooms
54. 1 plum
55. 1/2 cup pineapple
56. 1 cup pumpkin
57. 1 cup spinach
58. 1 tangerine or clementine
59. 2 medium tomatoes
60. 1 peach
Protein sources under 100 calories, here are a few ideas, there are many more:
1. 6 ounce of low fat greek yogurt
2. 1 low fat string cheese
3. 3 1/2 ounces of boiled or steam shrimp
4. 3 ounces of deli turkey
5. 1 pouch of water packed tuna
6. 1.2 cup 1% cottage cheese
7. 5 ounce of extra firm tofu
8. 1 oz low salt beef or turkey jerky
9. 1 hard boiled eggs
10. 17 peanuts
11. 77 pinenuts
12. 10 raw cashews
13. 5 macadamia nuts
14. 13 walnut halves
15. 29 pistachios
16. 10 pecan halves
17. 14 raw almonds
18. 1/2 cup shelled
19. 2 ounces of roasted chicken breast
20. 2 ounces of roast beef or London broil
21. about 1 1/3 ounce pork loin
22. 11/2 ounce salmon
23. 4 oz of grilled maui maui
24. 2 1/2 ounces cook snapper
25. just under 2 ounces of halibut
26. 2 1/2 ounce tilapia
27. 3 ounce roasted turkey breast
28. 3 ounce of buffalo
29. 1/3 cup quinoa
30. 2/3 cup buckwheat
Here are a few ideas of things that can be eaten separately or one of each group for healthy snacks. You can also use these list to help plan healthy meals. Snack should be around 150 calories, then your three meals around should be about 300 calories each. This is just a rough outline. Eating to little calories will slow down your metabolism, so I am aiming for around 1350 calories a day. Try to get a variety of types and colors of foods. Happy snacking
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