1 tablespoon Natural nut butter (peanut, almond,
cashew) with 3-4 whole grain crackers (Wasa,
Kavli, Lavosh, Akmak).
3-4 tablespoons hummus with raw veggies
(carrots, sugar snap peas, broccoli, sliced
peppers, grape tomatoes) or a small whole-wheat
Trail mix (approx. 15 nuts and seeds, 2
tablespoons dried organic fruit),
1 cup plain yogurt with 1 teaspoon natural jam
or ¼ teaspoon natural vanilla extract, or ½ cup
fresh berries and 1 tablespoon flax seeds.
1/2 cup whole grain cereal with 2 teaspoons
slivered almonds and ½ cup skim or soy milk.
1/2 cup soy nuts and popcorn.
Smoothie (blend 1 cup skim or soymilk, 1/2 cup
berries or bananas and 1/2 cup plain yogurt with
1 tablespoon natural nut butter).
1/4 cup black bean dip with baked pita chips and
2 oz. low fat cheese and 3-4 whole grain
crackers or sliced apples.
3 cups air-popped popcorn sprayed with
extra-virgin olive oil and mixed with 2
tablespoons parmesan cheese and/or 1 teaspoon
1 cup of bean-based soup and 2 whole grain
1 hard-boiled or deviled egg (with reduced-fat
mayo) and 2 whole-grain crackers.
2 oz. turkey, chicken, or seasoned tofu with raw
veggies or 3-4 whole-grain crackers.
2 tablespoons goat or low-fat ricotta cheese
with celery sticks and 3 olives or sun-dried
1 cup warmed skim, soy, or almond milk with a
dash of cinnamon and nutmeg and a dash of
vanilla or almond extract.
1/2 cup green soybeans.
1 veggie burger.
1 granola bar.
Low fat string cheese or mini pizza-English
muffin/mini pita, sauce, cheese.
Low fat string cheese and whole grain crackers,
such as Triscuits.
Whole grain crackers and low fat cottage cheese
or nonfat ricotta cheese.
Whole grain crackers and sprinkling of lowfat
cheddar or mozzarella.
Cottage cheese and fruit or veggies (chopped
veggies, ie. carrots and cukes).
Triscuits or other whole grain cracker with
hummus or other bean spread.
Whole grain crackers with peanut, cashew, or
Consider Light and Lively cottage cheese in
individual 4 oz 6-pack.
Yogurt and fruit or yogurt alone.
Cheese and apple.
Peanut butter and jelly.
Healthy frozen meals such as Spa Cuisine
(healthy line of Lean Cuisine), Weight Watchers,
Healthy Choice, Trader Joes, Whole Foods,
healthy food courts.