Snacks
Almond Mocha Latte (Yummy)
1 cup of ice
¼ cup of 1% milk
¼ cup water
1 teaspoon decaf instant coffee (if you must, then regular caffeinated instant coffee)
2 teaspoons unsweetened cocoa powder
2 teaspoons almond butter
15 grams (3/4 scoop) of whey protein powder
1 tablespoon fructose/honey/splenda
Combine all ingredients in blender until smooth.
Strawberry Smoothie
1 cup fresh or frozen strawberries
½ cup cold water and or ice
13-15 grams (3/4 scoop) whey protein powder
2 teaspoons fructose
1 1/3 tablespoons sliced or slivered almonds
May need ice
Blend together in blender.
Blueberry Smoothie
¾ cup fresh or frozen blueberries
½ cup cold water and or ice
13-15 grams (3/4 scoop) whey protein powder
1 teaspoon fructose/honey/splenda
1 1/2 teaspoon sliced or slivered almonds
Knudsen Cottage Doubles
1 single-serve Knudson Cottage Double
1 2 teaspoons of nuts or 3-4 (almonds, pecans, or walnuts)
You can eat the nuts with it or crumble and add them in.
¼ cup shelled edamame or otherwise known as soybeans
8 grapes or Bing cherries
1 oz deli sliced meat
1 oz sliced low-fat Swiss cheese
1 small apple or pear
Roll up deli meat with cheese and eat with fruit.
1/3 cup plain, non-fat yogurt
10 grams (1/2 scoop) of whey protein powder
1 teaspoon fructose
1 tablespoon diced walnuts
½ medium apple sliced
Combine all ingredients except for apple and use as a dip for apple slices.
Fruit & Cheese Kabobs
½ medium sized Apple or Pear, cored and cut into chunks
10 grapes
2 oz (50%) low-fat cheese cut into cubes
Thread onto wooden skewers.
1 whole boiled egg
2 boiled eggs—whites only
1 medium apple or pear sliced
Add salt & pepper if needed and eat with apple or pear.
1 tablespoon of peanut butter
13-15 (3/4 scoop) grams of whey protein powder
1 tablespoon 1% milk
1 teaspoon of fructose or honey or splenda
1 small-medium apple sliced and cored
Mix together first 4 ingredients until smooth and spread onto apple slices.
2 8 oz plain, non-fat yogurt
1 tablespoon of peanut butter
2 teaspoons fructose
5 grams (1/4 scoop) whey protein powder
Stir all ingredients together.
1 apple sliced/chopped
½ cup nonfat ricotta or cottage cheese
½ teaspoon cinnamon
1 teaspoon fructose/honey/splenda
1-2 tablespoons unsweetened applesauce
Mix together first 4 ingredients and top with applesauce
1 granny smith
½ cup nonfat plain yogurt
1 teaspoon cinnamon
1/2-1 teaspoon splenda/fructose/honey
Core the apple and place in a small microwavable bowl, and then add remaining ingredients.
Microwave on High for 4 minutes.
Berry Smoothie
8oz cold water
1-2 scoops (7 tablespoons) whey protein powder
1 cup frozen berries of choice (can be a mixture)
1 cup of ice
Blend in blender
¼ cup low-fat cottage cheese
4-5 oz canned light fruit
3-4 almonds or a couple of macadamia nuts
½ cup plain low-fat yogurt
1 teaspoon slivered almonds or 1-2 macadamia nuts crushed & sprinkled atop yogurt
1oz low fat string cheese
3 And 1 of the following, or a mixture of, and not to exceed a total of ½ cup:
½ cup grapes/1/2 cup canned in water peaches/1/2 cup papaya/1/2 cup strawberries/1/4
grapefruit/1/4 cup blueberries/1/2 of an apple
6 oz skimmed milk
2 macadamia nuts or 6 almonds or 12 peanuts
¼ cup low-fat cottage cheese
½ cup diced pineapple
1 teaspoon slivered almonds
4 oz wine or 6 oz beer or 1 oz liquor with club soda or zero calorie
1 oz non low-fat cheese
4 oz red/white wine
2 oz low-fat cheese
3-5 almonds or 2 teaspoons of sliced almonds
6 oz of 1% milk
6 peanuts/3 almonds
½ oz baked tortilla chips
1 tablespoon salsa
1 oz flow-fat cheese like jack/string cheese
1 tablespoon avocado
Banana Walnut Smoothie
1/3 banana (for a thicker smoothie use frozen peeled banana)
½ cup 1% milk
1 teaspoon fructose/agave/honey/splenda/agave (your choice)
10 grams or ½ scoop of whey protein
1 tablespoon chopped walnuts
Blend in blender and add ice if needed
drink/juice
4 Small plain/wheat/oat bran bagel (3 ½ inch diameter)
1 tablespoon cream cheese
2 oz sliced lean deli meat (turkey, chicken, or roast beef)
Spread bagel with cream cheese and top with deli meat
5 7-8 inch tortilla
1 teaspoon mayonnaise
2 ½ oz sliced deli meat
Spread tortilla with mayonnaise, top with deli meat, and roll up
2 oz shrimp or crab or lobster (picture ¼ measuring cup and how many you
if it’s 40 count/lb then 5-6 shrimp, if it’s 20 count then 2-3 shrimp
1/3 cup cocktail sauce
1 ½ tablespoon nuts
can put into that—
Cheese Quesadilla
7-8 inch flour/whole wheat tortilla
½ cup 2% or low-fat grated cheese—jack or cheddar
1 tablespoon diced green chilies mild or hot (or you can omit)
3 black olives sliced or 1 tablespoon of avocado
Heat tortilla in a skillet with non-stick spray or use a non-stick pan, top with cheese until
melted, add chilies & olives/avocado, then fold over.
Chicken Quesadilla
7-8 inch flour/whole wheat tortilla
1 ½ oz cooked, diced chicken
2 tablespoons shredded Jack or Cheddar cheese or 2 ½ tablespoons low-fat
2 tablespoons salsa
Heat tortilla in a skillet with non-stick spray or use a non-stick pan, top with cooked chicken &
grated cheese, and cook until melted. Fold over and top with salsa.
½ cup 2% low-fat cottage cheese
3 tablespoons salsa
¾ oz corn tortilla chips or a better choice--soy chips (about a handful—6-9)
Mix cottage cheese with salsa and serve as a dip for the chips.
3 California rolls (2 inch diameter)
6 Combine 1 each of the following, of your choice:
Protein (choose 1)
¼ cup low-fat cottage cheese
1 oz low-fat cheese
1 oz low-fat string cheese
2 ½ oz ricotta cheese
2 oz shrimp
2 oz deli sliced lean turkey
2 oz deli sliced lean chicken
2 oz deli sliced lean ham
Fat (choose 1)
3 olives
3 hazelnuts
3 almonds
1 macadamia nut
6 peanuts
¼ inch slice of avocado
2 tablespoons light cream cheese
½ tablespoon of peanut butter
Carbohydrates (choose 1)
1/2 apple or pear
½ grapefruit or orange
½ cup grapes
½ cup cubed honeydew melon
¾ cup cubed cantaloupe
8 cherries
1 kiwi
1 tangerine
1 plum
½ cup fruit cocktail or crushed pineapple or peaches
1-cup strawberries or raspberries
¾ cup blackberries
½ cup blueberries
¼ cup of unsweetened applesauce
7