One of the greatest pictures for snacks! You want to keep your snacks healthy but filling and low calorie! Yes, those 100 calorie packs from Nabisco seem soooo tempting, but they're loaded with sugars and crazy chemicals!
One of my favorites from the list that are easy to transport are: 13 whole, natural roasted almonds [90 calories]
Almonds are amazing. Not only are they delicious, they pack a lot of punch! When i'm snacking, I generally eat the serving size of about 24 almonds which is 160 calories but has 3g of fiber, 6g of protein, 8% calcium, 6% Iron, 35% Vitamin E, and 20% Magnesium. They make an excellent pre-workout snack for those that do not like to workout on a full stomach but need a little something to get them going!
Another favorite morning snack of mine (and usually my post-workout snack) is a cup of fat free Fage greek yogurt, with a half tablespoon of honey and sometimes some blueberries, blackberries, strawberries or a peach. Sometimes, if it's on sale, I'll pick up some Nature's Path Organic Pumpkin FlaxPlus Granola and add that on top!
One of my favorites from the list that are easy to transport are: 13 whole, natural roasted almonds [90 calories]
Almonds are amazing. Not only are they delicious, they pack a lot of punch! When i'm snacking, I generally eat the serving size of about 24 almonds which is 160 calories but has 3g of fiber, 6g of protein, 8% calcium, 6% Iron, 35% Vitamin E, and 20% Magnesium. They make an excellent pre-workout snack for those that do not like to workout on a full stomach but need a little something to get them going!
Another favorite morning snack of mine (and usually my post-workout snack) is a cup of fat free Fage greek yogurt, with a half tablespoon of honey and sometimes some blueberries, blackberries, strawberries or a peach. Sometimes, if it's on sale, I'll pick up some Nature's Path Organic Pumpkin FlaxPlus Granola and add that on top!
Make your own trail mix! - From Eat This, Not That
♦ Choose a nut (almonds, pistachios, peanuts, walnuts, pecans, etc)
♦ Choose a seed (sunflower, pumpkin, hemp, sesame, chia)
♦ Choose an extra crunch (Fiber One cereal, pretzels, soy nuts, sesame sticks, soy nuts)
♦ Choose a sweetener (raisins, dark choc.chips, dried blueberries, cranberries, banana chips, etc)
Mix it all up and enjoy! BUT remember to portion our your servings! Trail mixes can quickly add up to extra calories and fat!
Pre-workout mix: The Trail Blazer [150 calories, 7 g fat, 105 mg sodium, 21 g carbs, 4 g protein, 2 g fiber]
1½ cups raisins
1 cup almonds
1 cup pretzel sticks
½ cup peanuts
½ cup dark chocolate chips
♦ Choose a seed (sunflower, pumpkin, hemp, sesame, chia)
♦ Choose an extra crunch (Fiber One cereal, pretzels, soy nuts, sesame sticks, soy nuts)
♦ Choose a sweetener (raisins, dark choc.chips, dried blueberries, cranberries, banana chips, etc)
Mix it all up and enjoy! BUT remember to portion our your servings! Trail mixes can quickly add up to extra calories and fat!
Pre-workout mix: The Trail Blazer [150 calories, 7 g fat, 105 mg sodium, 21 g carbs, 4 g protein, 2 g fiber]
1½ cups raisins
1 cup almonds
1 cup pretzel sticks
½ cup peanuts
½ cup dark chocolate chips
Got a sweet tooth?
- Mini PB&F: One fig Newton with 1 teaspoon peanut butter.
- Chocolate Banana: Half a frozen banana dipped in two squares of melted dark chocolate.
- Frozen grapes (any color): 1 cup (about 28 grapes), stuck in the freezer for 2+ hours. [This is the best!! Especially with red!]
- Honeyed Yogurt: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey.
- Spiced Orange: One orange— about the size of a tennis ball— sprinkled with cinnamon.
- Grilled Pineapple: 2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
- Berries n’ Cream: 1 cup blueberries with 2 tablespoons whipped topping.
- Oats n’ Berries: ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup freshberries.
- Dark Chocolate: One block, or three squares.
- Chocolate Milk: 6 ounces skim milk mixed with 2 teaspoons chocolate syrup. [Watch the sugar content on the syrup you buy!]
- Cinnamon Applesauce: 1 cup unsweetened applesauce. Or, try this homemade version!
- Citrus-Berry Salad: 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
- Maple-Pumpkin Yogurt: ½ cup non-fat regular yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup… like this!
- Chocolate Pudding: One 4oz package. Try a fat/sugar free version or a homemade one!
- Chocolate Covered Strawberries: Five strawberries dipped in two squares melted dark chocolate.
- Tropical Juice Smoothie: ¼ cup pineapple juice, orange juice, and apple juice, blended with ice.
- Vanilla and Banana Smoothie: ½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth.
- MYO Banana Chips: One sliced banana dipped in lemon juice and baked.
- Baked Apple: One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
- Fruity Waffles: One 7-grain frozen waffle toasted and topped with ¼ cup fresh mixed berries.
- Skinny S’more: Two graham crackers with one roasted marshmallow and one small square dark chocolate.
- Cinnamon Graham Crackers & Peanut butter: Two graham cracker squares with 1 teaspoon peanut butter and a sprinkle of cinnamon.
- Cereal and Milk: ½ cup rice krispies with ½ cup skim milk.
- Milk n’ Cookies: Five animal crackers with ½ cup skim milk.
- Warm Spiced Cider: 6 ounces apple cider with sprinkles of cinnamon and nutmeg, warmed.
- Citrus Sherbet: ½ cup lime sherbet (about one standard-sized ice-cream scoop) with ½ sliced kiwi.
- Café Latte: 8 ounces steamed skim milk with 1 shot espresso.
- Marshmallow Pear: ½ pear diced and topped with 1 tablespoon marshmallow fluff.
- Protein Shake: One scoop protein powder with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and chocolate peanut butter!).
- M.Y.O. Popsicle: 8 ounces lemonade frozen in an ice pop mold, or use a small paper cup as a mold.
- Apple Chips: Munch on ¾ cup of kinds like these, or use this recipe!
Savory Satisfaction.
- Carrots n’ Hummus: About 10 baby carrots with 2 tablespoons hummus.
- Pistachios: A couple handfuls— about 25 nuts (Crackin’ them open will take more time and avoid grabbing 25 more).
- Cheese n’ Crackers: Five Kashi 7-grain crackers with 1 stick reduced-fat string cheese.
- Dippy Egg: One over easy egg with ½ slice whole-wheat toast, sliced (to dip in yolk!).
- Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
- “Cheesy” Popcorn: 2 cups air-popped popcorn with 1 tablespoon nutritional yeast— it’ll taste like real cheese!
- Guacamole stuffed Egg Whites: Halve a hardboiled egg, remove yolk, and stuff the empty space with 2 tablespoons guacamole (avocado, lime, cilantro and salt).
- Grilled Spinach and Feta Polenta: 3 oz polenta (about the size of a deck of cards) cooked with 1 ½ cups water and topped with 1 teaspoon feta cheese and a handful spinach.
- Soy Edamame: ¼ cup boiled Edamame with 1 teaspoon soy sauce.
- Dijon Pretzels: Two pretzel rods with 1 tablespoon Dijon mustard.
- Crunchy Curried Tuna Salad: ½ cup canned tuna with 1 teaspoon curry powder, 1 tablespoon chopped red onion, and two ribs celery (chopped).
- Greek Tomatoes: One tomato (about the size of a tennis ball) chopped and mixed with 1 tablespoon feta and a squeeze of lemon juice.
- Shrimp Cocktail: Eight medium sized shrimp boiled and served with 2 tablespoons classic cocktail sauce.
- Smoked Beef Jerky: About 1 ounce— look for low sodium versions!
- Cheddar and Tomato Soup: ½ cup tomato soup with 1 tablespoon shredded low-fat cheddar cheese.
- Kale Chips: ½ cup raw kale— stems removed— baked with 1 teaspoon olive oil at 400° until crisp.
- Sweet Potato Fries: One light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes.
- Cucumber Sandwich: ½ English muffin with 2 tablespoons cottage cheese and three slices of cucumber.
- Turkey Roll-Ups: Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard.
- Mixed Olives: About 8 olives.
- Antipasto Plate: One Pepperocini, a ½ inch cube of cheddar cheese, one slice pepperoni, and one olive.
- Pumpkin Seeds: 2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle with kosher salt.
- Choco-Soy Nuts: 3 tablespoons soy nuts with 1 teaspoon cocoa nibs.
- Wasabi Peas: About ⅓ cup of these green treats.
- Balsamic Veggies: 3 cups raw peppers (any color!) dipped in 2 tablespoons balsamic reduction.
- Cheesy Roasted Asparagus: Four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°.
- Cucumber salad: One large cucumber (sliced) with 2 tablespoons chopped red onion and 2 tablespoons apple-cider vinegar.
- Spinach and Feta Egg-White Scramble: Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta cheese. Cook in frying pan or zap in microwave until egg whites are no longer runny (about 1-2 minutes).
- Crunchy Kale Salad: 1 cup kale leaves chopped with 1 teaspoon honey and 1 tablespoon balsamic vinegar.
- Chick Pea Salad: ¼ chickpeas with 1 tablespoon sliced scallions, a squeeze of lemon juice, and ¼ cup diced tomatoes.
- Grilled Garlic Corn on the Cob: One small-sized ear brushed with 1 teaspoon sautéed minced garlic and 1 teaspoon olive oil, grilled until tender.
- Pretzels & Cream Cheese: 15 mini pretzel sticks with 2 tablespoons fat-free cream cheese.
- Bacon Brussels Salad: Seven brussel spouts thinly sliced and mixed with one piece lean bacon, chopped.
- Rosemary Potatoes: ⅓ cup thinly sliced potato tossed with 1 teaspoons olive oil and a teaspoon of chopped rosemary.
- Spicy Black Beans: ¼ cup black beans with 1 tablespoon salsa and 1 tablespoon non-fat Greek yogurt.
- Caprese Salad: 1 ounce (hockey puck sized) of fresh mozzarella with ½ cup cherry tomatoes and 2 teaspoons of balsamic vinegar.
- Goldfish: About 40 fishies…try the cheddar kind!
- Chips n’ Salsa: 10 baked tortilla chips with ¼ cup salsa.
- Mini Ham Sandwich: Two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf.
Sweet and Salty.
- Chocolate Trail Mix: Eight almonds, four chocolate chips, and 1 tablespoon raisins.
- Apples and Cheese: 1 non-fat mozzarella cheese stick with half of a baseball-sized apple (any variety), sliced.
- PB & Celery: 1 medium celery stalk with 1 tablespoon peanut butter.
- Cottage Cheese Melon Boat: 1 cup melon balls with ½ cup non-fat cottage cheese.
- Carrot and Raisin Salad: 1 cup shaved carrots with 2 tablespoons raisins and 1 tablespoon balsamic vinegar.
- Tropical Cottage Cheese: ½ cup non-fat cottage cheese with ½ cup fresh mango and pineapple, chopped.
- Blue-Cheese Stuffed Apricots: Three dried apricots with 1 tablespoon crumbled blue cheese.
- Rice Cake and Almond Butter: One rice cake (try brown rice!) with 2 teaspoons almond butter.
- Sweet n’ Spicy Pecans: Five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon.
- Apples n’ Peanut Butter: ½ an apple, sliced and dipped in 1 teaspoon natural peanut butter.
- Chocolate Hazelnut Crackers: Four wheat thins dipped in 1 teaspoon Nutella (or other hazelnut spread).
- Strawberry Salad: 1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic.
- Cacao-Roasted Almonds: Pop in eight almonds like these!