Sliced turkey, low fat cheese, lean roast
beef, peanut butter, chicken, tuna, hummus,
or other bean spread on couple of crackers
or one slice of whole wheat bread-add a
little mustard, salsa, relish, or other
condiment noted below. (Try other nut
butters for variety, such as cashew and
Celery filled with peanut butter, other nut
butters, bean spreads, or a small amount of
low or nonfat ricotta, cottage or cream
Carrots or other low carb veggie (broccoli,
cauliflower, green beans, peppers,
cucumbers, tomatoes with or without dips,
such as salsa, low or nonfat dressing,
yogurt-based dressings (season with curry,
Mrs. Dash, salsa, cajun seasonings, low
sodium onion soup mix, or horseradish).
Apple or pear sliced with or without peanut
Broccoli slaw-at home, add a sprinkling of
the following: toasted sesame oil, vinegar,
low-sodium tamari or soy sauce, sugar, 2-3
scallions, nuts (cashews, peanuts, and/or
sunflower seeds) Yum!.
Mini salad with or without protein (tuna,
salmon, turkey, chicken, low or nonfat
cheese, fish chunks, beans and a low or
Soups, vegetable-based, which have no
starchy foods or very small amounts, such as
noodles, potatoes, corn, peas
(Healthy Choice, low sodium Progresso,
Campbell’s Healthy Request soups, Health
Valley, Imagine soups.
Grilled veggies, purchased that day, or
leftovers from dinner.
Baby carrots or other veggies and a yogurt
or cup of milk.
Nuts, including soy nuts in small amounts
(add a yogurt or cup of milk
Cottage cheese with or without veggies.
Poly-0 string cheese with or without
Veggie burger and raw veggies (veggie
burgers microwave in 2-3 minutes-perhaps add
a slice of cheese to top it).
Individual canned tuna with or without
veggies (also with or without condiments-be
creative, certainly a little mayo
or light mayo is ok, or try mustard,
horseradish, salsa, hot peppers, roasted
Soy protein shakes made with a cup of skim
milk (of course would be used at home).
High protein, low carb sports/energy bars.
Hard-boiled eggs with or without veggies.
Very low carb veggies to enjoy in abundance:
artichokes, beets, broccoli, broccoli slaw,
cabbage (all kinds), carrots, cauliflower,
celery, eggplant, endive, escarole, garlic,
green beans, kale, leafy greens of all
kinds, lettuce, mushrooms, onions, peppers
(all kinds, hot, red, green, yellow), snow
peas, spinach, summer squash (yellow and