HEALTHY SNACKS
1 apple w/ a protein - 80 calories
1 piece of string cheese - 80 calories
1 hard boiled egg - 70 calories
Celery, green peppers, & cucumbers - FREE calories
Veggies dipped in cottage cheese with seasoning - 90 colories
20 baby carrots dipped in 2 tbs. of low fat ranch dressing or hummus 50-70 calories
2 oz of water packed tuna on wasa crackers - 96 calories
3 cups of light microwave popcorn - 100 calories
2 1/2 cups of air popped popcorn with 2 tbs of parm - 95 calories
Sliced tomato with balsamic and 1 serving of fresh mozz - 140 calories
Wasa cracker and light laughing cow cheese - 120 calories
Hummus and tabouli on sesame ak-mak crackers or 1/2 pita - 150 calories
ShapeWorks soy nuts - 130 calories with 11 grams of protein
1/2 whole wheat pita with pizza sauce. lowfat mozz and turkey pepperoni - 150 calories
SWEET HEALTHY SNACKS
1 Haagen-Dazs raspberry vanilla ice cream bar - 100 calories
Fudge pops and edy's fruit bars - 40/30 calories
ShapeWorks deluxe protein bars ( vanilla almond,chocolate peanut, and citrus lemon) - 140 calories 10 grams of protein
Individual serving cottage cheese - 90 calories with fresh fruit, cinnamon and a few almond slices
Kashi crunchy go lean bars - 150 calories
Kashi TLC granola bar - 120 calories
Kashi chocolate chip cookie - 130 calories
1/2 cup of whole grain cereal with fat free milk - 140 calories
Whole wheat wrap baked with cinnamon and sugar mixture - 100 calories
HEALTHY GROCERY LIST
Fat free milk or light soy milk
Flavorings - fat free jello pudding mix - chocolate, vanilla, cheesecake
Mint extract
Bananas, frozen strawberries and blueberries
Chobani greek yogurt - mix plain with 1/2 cup of salsa or 1 tsp of fat free ranch dip seasoning
Cottage cheese - breakstone doubles
Laughing cow cheese
Eggs
Fresh veggies
Pam
Salad spritzers - Kens ect. - Balsamic vinaigrette
Wasa crackers
Salmon and tuna foil packs
Albacore creations foil packs
Arnolds sandwich rounds
Hummus and carrots
Josephs tortilla wraps or Cedars
Baby spinach
Fat free refried beans - spread 1/2 cup on 2 wasa crackers and top with salsa
Ziplock steamer bags
McCormics garlic-pepper grinder
HIGH PROTEIN FOODS
7 Egg whites - 25 protein
1 Cup nonfat cottage cheese - 28 protein
4 slices Soy canadian bacon - 21 protein
1/2 cup Soy cereal - 25 protein
3 oz turkey breast - 25 protein
3 oz chicken breast - 25 protein
3 oz lean red meat - 25 protein
4 oz ocean caught fish - 25-31 protein
4 oz shrimp,crab,lobster - 22-24 protein
4 oz (water pack) Tuna - 27 protein
4 oz (cooked weight) Scallops - 25 protein
2 Links soy hot dog - 22 protein
3/4 cup Soy ground rounds - 24 protein
2 Patties Tofu burgers - 26 protein
1/2 cup tofu firm - 20 protein
HERBALIFE PROTEINS
2 scoops of Formula 1 shake - calories 90 - protein - 9
1 Tbs of Personalized Protein Powder - calories - 20 - protein - 5
1 Packet of Herbalife soup - calories - 70 - protein - 15
1 Herbalife protein bar - calories - 150 - protein - 12
1 Packet of Herbalife roasted soy nuts - calories - 110 - protein - 11
HEALTHY GROCERY LIST
Fat free milk or light soy milk
Flavorings - fat free jello pudding mix - chocolate, vanilla, cheesecake
Mint extract
Bananas, frozen strawberries and blueberries
Chobani greek yogurt - mix plain with 1/2 cup of salsa or 1 tsp of fat free ranch dip seasoning
Cottage cheese - breakstone doubles
Laughing cow cheese
Eggs
Fresh veggies
Pam
Salad spritzers - Kens ect. - Balsamic vinaigrette
Wasa crackers
Salmon and tuna foil packs
Albacore creations foil packs
Arnolds sandwich rounds
Hummus and carrots
Josephs tortilla wraps or Cedars
Baby spinach
Fat free refried beans - spread 1/2 cup on 2 wasa crackers and top with salsa
Ziplock steamer bags
McCormics garlic-pepper grinder
HIGH PROTEIN FOODS
7 Egg whites - 25 protein
1 Cup nonfat cottage cheese - 28 protein
4 slices Soy canadian bacon - 21 protein
1/2 cup Soy cereal - 25 protein
3 oz turkey breast - 25 protein
3 oz chicken breast - 25 protein
3 oz lean red meat - 25 protein
4 oz ocean caught fish - 25-31 protein
4 oz shrimp,crab,lobster - 22-24 protein
4 oz (water pack) Tuna - 27 protein
4 oz (cooked weight) Scallops - 25 protein
2 Links soy hot dog - 22 protein
3/4 cup Soy ground rounds - 24 protein
2 Patties Tofu burgers - 26 protein
1/2 cup tofu firm - 20 protein
HERBALIFE PROTEINS
2 scoops of Formula 1 shake - calories 90 - protein - 9
1 Tbs of Personalized Protein Powder - calories - 20 - protein - 5
1 Packet of Herbalife soup - calories - 70 - protein - 15
1 Herbalife protein bar - calories - 150 - protein - 12
1 Packet of Herbalife roasted soy nuts - calories - 110 - protein - 11
STARCH/GRAIN FOODS
1/2 Cup cooked beans - calories - 115-140 - protein - 7
1/2 Cup cooked brown rice - calories - 110 - protein - 3
1/2 Cup cooked lentils - calories - 115 - protein - 9
1/2 Cup whole grain pasta - calories - 85 - protein - 3
1 Cup shredded wheat, bite size - calories - 110 - protein - 5
1/2 cup high fiber cereal - calories 90-120 - protein - 4
1 Cup cooked oatmeal - calories - 130 - protein - 6
1 Slice Whole grain bread - calories - 100 - protein - 5
1 Slice sprouted wheat bread - calories - 80 - protein - 4
1 Slice sprouted multigrain bread - calories - 60 - protein - 3
1 Oz reduced fat cheese - calories - 50-80 - protein - 2-5
3 TBS Parmesan cheese - calories - 80 - protein - 5
1/2 Oz of nuts - calories - 80-100 - protein - 6-11
1 TBS olive oil - calories - 40 - protein - 4
10 Large olives - calories - 50 - protein - 7
1 TBS ( 40 nuts) Pine nuts, Sesame seeds - calories - 50 - protein - 4-7
