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Monday, May 25, 2015
50 days of Healthy Small Meal/Snack Ideas!
1. String Cheese and an apple
3. Frozen Banana (peel it first, stick in the freezer overnight. it's like a
4. Low-fat Yogurt
5. Apple dipped in
6. Applesauce with yogurt or low fat cottage cheese
7. Raw veggies with hummus (my new favorite!)
9. Almonds (handful is 15)
11. Sunflower Seeds
12. Cottage Cheese
13. 50 calorie whole grain toasted Pita Bread and Hummus
14. Rice Cake with peanut butter
15. Air-Popped Popcorn
18. Handful of blueberries with vanilla low fat yogurt
19. Ants on a Log (celery with peanut butter and raisins)
20. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or
blackberries) tossed with one tablespoon fresh-squeezed orange juice.
21. Orange Slices
23. Small Green Salad with light dressing
24. Mango smoothie (frozen mango,
and a small amount of orange
25. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry
tomatoes onto a stick)
26. Half of a Cinnamon-Raisin Ezekiel English muffin topped with peanut
27. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two
minutes or until golden)
28. Baked Apples (one tennis ball-sized apple, cored, filled with 1 pack stevia
and cinnamon, and baked until tender)
29. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and 3
30. Guacamole with veggies
32. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag
and sprinkle with 1 tablespoon of Parmesan cheese or 1/4 cup pasta sauce
33. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1
teaspoon olive oil, and baked at 400° for 10 minutes)
34. Wrap (I like a slice of turkey, baby spinach leaves, and cranberry relish
wrapped up in a tortilla)
35. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a
spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny
amount of salt on top)
36. Cottage Cheese w/fruit or with tomatoes
37. Chopped Red Peppers (dipped in fat free ranch)
38. Low Sodium V8 Vegetable Juice (this is one of my favorites)
39. Cooked and Cubed Chicken Breast
40. Dates with almond butter or rolled in coconut
43. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and
topped with 2 tablespoons grated Parmesan cheese, baked for 10 minutes at
44. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2
teaspoons honey mustard)
45. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1
47. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a
handful of ice blended until smooth)
48. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1
tablespoon Greek yogurt for an added twist!)
49. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark
50. Blackberries (so good mixed with plain yogurt)
Why are there no condiments in my Nutrition Plan?
Condiments add extra calories,
sugar, and sodium to your food.
Overuse of condiments can add to extra calories
and unwanted pounds.
Please review this list,
read labels, and use your condiments
Mustard is a good choice. There are plenty of zero-calorie varieties to choose from,
and even honey mustard, with its marginal amount of sugar, has just five calories per
Ketchup and Barbecue Sauce
They don't pack an alarming number of calories—ketchup has 15 per tablespoon; BBQ
sauce has 20—but most people tend to use too much. Be sure to read the label and
measure your portion size.
Using salsa is a great way to spice up your diet and add more healthy foods to your
meal plan. Salsa can take the place of many high-fat or high-sugar condiments, like
commercial salad dressings, cheese sauces, and cheese dips. As always, compare
nutritional labels to make smart food choices; select a brand that is lower in sodium.
You could also make your own salsa.
Most creamy dressings, even the ones labeled "light," have 45 to 70 calories per
tablespoon (and people tend to dump several onto their salad). A healthy alternative
is Bolthouse Farms Yogurt dressing. They have 45 calories or less for 2 Tablespoons
and taste amazing!! Find them in the produce department. You can also try
your own dressing
using a generous drizzle of olive oil with lemon juice, vinegar, or hot
Regular mayo is around 100 calories per tablespoon and high in fat. Try mixing a
half teaspoon of mayo with mustard, and spread it thinly. There are lower fat Mayo
alternatives. You can also substitute plain fat free Greek yogurt for mayo in chicken
and tuna salad.
is a great way to spice up your food. Remember that a little goes a long way
and be sure to read the label and make your best choice. Hot sauce can be high in
Hope this helps if you have a favorite Clean Eating snack please feel free to share it with me below!!
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