Snacks (less than 100 calories)
 1 medium fresh fruit or 1 cup frozen mixed berries
 1 Sun-Ripe fruit to go bar
 ¾ cup carrot/celery sticks with taziki dip/hummus or ¼ cup low fat cottage cheese
 1 cup mixed veggies (carrots, celery, cherry tomatoes etc)
 3 plain cookies (arrowroot, digestives, graham wafers, Dare simple pleasures)
 ½- ¾ cup low fat yogurt
 Baked tortilla chips (10-15) and salsa/guacamole
 2 cups of low fat microwave/air popcorn
 2 Tbsp unsalted nuts (almonds, hazelnuts, cashews etc)
PM Snacks (100-200 calories)
 1 Kashi granola bar/Lara bar or Pure fit bar
 1 slice of sprouted grain bread or flat bread (i.e. Pita, Naan, or Roti) with natural nut
butter and ½ a sliced banana
 2-3 Rye crisp/stoned wheat thins or 1 sliced apple with 1 oz of cheese or 1 Tablespoon
of natural peanut butter
 1 cup fresh fruit low fat yogurt parfait. Layer vanilla/plain yogurt with mandarin oranges
or berries. Sprinkle with low fat granola (i.e. Nature’s path)
 Whole grain crackers/melba toast with 1oz of low fat cottage cheese or flavoured
canned tuna
 1 whole wheat English muffin with 1 Tbsp of melted low fat cheese and apple slices
 1 cup of milk (skim, 1 %) or low fat late with 2-3 plain cookies (i.e. simple
pleasure/digestives)
 1 cup of unsweetened applesauce topped with cinnamon
 A bag of homemade trail mix (¼ cup of mini shredded wheat, 2 Tbsp of dried
cranberries and 2 Tbsp of almonds or chopped walnuts)
Lunches
 Mixed greens salad topped with: cucumber/tomato/peppers/chickpeas, 2 Tbsp feta
cheese, 1 Tbsp of each dried cranberries and pumpkin seeds/1 Tbsp of oil and
vinaigrette dressing
 Sandwich on whole wheat/sprouted grain/whole rye/wrap; (tuna/salmon, egg salad,
turkey/chicken ~ 2-3 oz); low fat mayo or pesto; lettuce/tomato/cucumber
 Serving of hummus or peanut butter, 1 oz pretzels/tortilla chips/Ryvita; two stalks
celery; granola bar; one piece of fresh fruit
 Low sodium soup (i.e. split pea/lentil and veggie/beef barley) with stoned wheat
crackers or Ryvita (3-4) + 1 ½ oz cheese (< 24% milk fat)
 Leftovers from night before i.e. stir-fry (beef/chicken or prawns with assortment of fresh
and/or frozen veggies- broccoli, cauliflower, carrots, peas, asparagus etc.) on top of
whole grain rice, couscous, or quinoa.
 Black bean burrito/quesadilla in whole wheat tortilla, with
peppers/tomatoes/cilantro/avocado/ shredded cheese and salsa