1 cantaloupe wedge (1/4 medium melon)
1 whole wheat English muffin with 1˝ Tbsp. peanut butter1
1 cup fat-free milk
2 cups salad greens topped with 2 oz. cooked chicken or turkey breast, 1 oz. cooked ham and 1 oz. reduced fat cheese, each cut into thin strips. Add 1 sliced hard-boiled egg, 5 cherry tomatoes cut in half and 1 Tbsp. reduced fat salad dressing.
1 whole wheat roll
1 sliced tomato seasoned with oregano and drizzled with 1 Tbsp. olive oil
2 servings Zucchini Lasagna2
1 cup fresh fruit salad
3 cups hot air popped popcorn lightly sprayed with butter spray and sprinkled with your choice of seasoning5
May use 1 slice reduced fat cheese instead of peanut butter
To reduce sodium, use no salt added cottage cheese
Divide the snacks throughout the day.
Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day
Seasonings may include cinnamon, garlic powder, chili powder, no salt seasoning blends. Lite microwave popcorn may be used instead of seasoned hot air popped popcorn.