Recipes/ Idea's
I am 3 1/2 mounths out and need ideas. i still have 2 shakes a day and 1 small meal. Running out of ideas for supper's and snack's. I am on the last stage.Thank You!!!!
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Air Popped Popcorn Nonfat Cottage Cheese Protein Bars Hard Boiled Eggs Orange Slices Sugar Free Jello Broccoli Florets Sliced Chicken Breast Green Salad Cherry Tomatoes Nonfat Yogurt Peanut Butter Frozen Yogurt Fruit Smoothies Walnuts Sunflower Seeds Soy Chips Bean Salad Tuna Sliced Apples Frozen Grapes ***************************************************************************** Good snacks Apples Apricots Bananas Blackberries Blueberries Cantaloupe Cherries Broccoli Carrot sticks or Baby Carrots Cauliflower Celery Sticks Cucumber Peppers Snap Peas Snow Peas String Beans Tomatoes Squash Grapefruit Grapes Honeydew Melon Kiwis Mandarin Oranges Mangoes Nectarines Oranges Peaches Pears Pineapple Plums Raspberries Strawberries Tangerines Watermelon Applesauce, Fruit Cups and Canned Fruit have a shelf life and are low-cost, easy, and healthy if canned in juice or light syrup. Examples of unsweetened applesauce include Mott’s Natural Style and Mott’s . Healthy Harvest line. Dole and Del Monte offer a variety of single-serve fruit bowls. Dried Fruit - Try raisins, apricots, apples, cranberries, pineapple, papaya, and others with little or no added sugars. frozen Fruit – Try freezing grapes or buy frozen blueberries, strawberries, peaches, mangoes, and melon. Fruit Salad – Get kids to help make a fruit salad. Use a variety of colored fruits to add to the appeal. Popsicles – Most so-called “fruit" popsicles have added sugars and should be reserved for an occasional treat. Look for popsicles made from 100% fruit juice with no added caloric sweeteners, such as Breyers or Dole “No Sugar Added" fruit bars. Smoothies – Blend fruit with juice, yogurt or milk, and ice. Many store-made smoothies have added sugars and are not healthy choices. Vegetables can be served raw with dip or salad dressing: Dips – Try low-fat salad dressings, like fat-free Ranch or Thousand Island, store-bought light dips, bean dips, guacamole, salsa, or peanut butter. Salad – Make a salad or set out veggies like a salad bar build your own salads. veggie Pockets – Cut whole wheat pitas in half and add veggies with low fat or fat free dressing Ants on a Log – Spread peanut butter or low fat cream cheese on celery and add raisins. Healthy Grains (bread, crackers, cereals, etc.) Eat plenty of grain product...Avoid grains that are in cookies, snack cakes, sugary cereals, Rice Krispy treats, and other refined grains that are high in sugars or fat. Try to serve mostly whole grains, which provide more fiber, vitamins, and minerals than refined grains. In addition, try to keep the added sugars to less than 35% by weight, Whole Wheat English Muffins, Pita, or Tortillas – Stuff them with veggies or dip them in humus or bean dip. Breakfast Cereal – Either dry or with low-fat milk, whole grain cereals like Cheerios, Grape-Nuts, Raisin Bran, and Wheaties make good snacks. Crackers – Whole-grain crackers like Triscuits, which come in different flavors or thin crisps (or similar woven wheat crackers), can be served with low-fat cheese, peanut butter, or low-fat, reduced-sodium luncheon meat. Rice Cakes - Look for rice cakes made from brown (whole grain) rice. They come in many flavors, and can be served with or without toppings...Topping ideas such as Low fat cream cheese, No sugar added applesauce, Sugar free jams or jellies, Low fat cream cheese mixed with crushed pineapple or mashed up no sugar added fruit ****tail...Please feel free to post any ideas that you might have... Popcorn –Look for low-fat popcorn in a bag or microwave popcorn. Or you can air pop the popcorn and season it, e.g., by spraying it with vegetable oil spray and adding parmesan cheese, garlic powder, or other non-salt spices. Baked Tortilla Chips - Baked tortilla chips are usually low in fat, and taste great with salsa and/or bean dip. Look for brands with less sodium. Gave recipe...Spread can of refried beans in serving dish...Top with some low fat sour cream mixed with taco seasoning mix...then top with shredded cheese, lettuce, green onions, olives, tomatoes...Your choice... Granola and Cereal Bars - Look for whole grain granola bars that are low in fat and sugars, like Barbara’s Granola Bars (cinnamon raisin, oats and honey, and carob chip flavors), Nature Valley Crunchy Granola Bars (cinnamon, oats ‘n honey, maple brown sugar, and peanut butter flavors), Nature Valley Chewy Trail Mix Bars (fruit and nut flavor), and Quaker Chewy Granola Bar (peanut butter and chocolate chunk flavor). Pretzels, Breadsticks, and Flat breads - These low-fat items can be offered as snacks now and then. However, most of these snacks are not whole grain and most pretzels are high in salt. Low-Fat Dairy Foods Dairy foods are a great source of calcium, which can help to build strong bones. However, dairy products also are the biggest sources of artery-clogging saturated fat in our diets. Make sure your dairy foods are low-fat or fat-free. Some low fat cottage cheese with a slice of pineapple on top could make for a quick snack...Or perhaps some string cheese along with an apple... Yogurt – Look for brands that are low-fat or fat-free, moderate in sugars (no more than about 30 grams of sugars in a 6-oz. cup), and high in calcium (at least 25% of daily value ...Low-fat or non-fat yogurt also can be served with fresh or frozen fruit or low-fat granola. Low-Fat Cheese - Cheese provides calcium, but often its saturated fat price tag is too high. Cheese is the number two source of heart-damaging saturated fat in children’s diets. Even with low-fat and reduced-fat cheese, be sure to serve with other foods like fruit, vegetables, or whole grain crackers. Nuts - Since nuts are high in calories, it is best to serve them along with another snack such as fruit. A small handful of nuts is a reasonable serving size. Examples include peanuts, pistachios, almonds, walnuts, cashews, or soy nuts. Look for nuts that are unsalted. Luncheon Meat – Choose lower-fat, reduced-sodium brands of turkey, ham, and roast beef and serve with whole wheat bread, pita, tortillas (as a wrap sandwich), or crackers. Cut sandwiches in half to make snack-sized portions. Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze. Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon. Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack. Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a yummy sandwich. Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries, strawberries, or sliced kiwi...Your Choice ! Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa. Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks. turkey deli meat/chicken...marashino cherry Toast a whole grain waffle and top with low-fat yogurt and sliced peaches. Spread peanut butter on apple slices. Toss dried cranberries and chopped walnuts in instant oatmeal. Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite whole-grain cereal. Spread mustard on a flour tortilla. Top with a slice of turkey or ham, low-fat cheese and lettuce. Then roll it up. Mini Pizza: Toast an English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese. Rocky Road: Break a graham cracker into bite-size pieces. Add to low-fat chocolate pudding along with a few miniature marshmallows/ kool whip ( sugar free ) Parfait: Layer vanilla yogurt and mandarin oranges, blueberries, strawberries...Or use them all, your choice in what you like...Top with Sugar free kool whip |
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Great List!! If you haven't yet try this blog, she has tons of awesome meal/shake/snack ideas.
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