1) 2-3 egg whites with 1/2 banana

2) 1 cup cheerios with 1/2 cup skim milk with 6 strawberries

3) 1 cup oatmeal mixed with skim milk or water

4) egg beaters (or egg whites) with 1 piece of wheat toast (40 calorie bread) - use butter spray and sugar free jelly

5) fat free yogurt with blueberries

6) 1/2 cup to 3/4 cup fat free cottage cheese with peaches

7) 2 slices of turkey bacon with one piece of wheat toast

8) 3/4 cup of corn flakes + 1/2 cup of milk

9) 2/3 cup of light fruit yogurt + 1/4 cup of granola

10) 1 serving of protein supplement

11) 1 small apple + 1/2 cup of milk

12) 1/2 english muffin + 2 tbsp sugar free strawberry spread

13) 1/4 large whole wheat bagel + 1 oz fat free cream cheese

14) blenderize: 1/2 cup light vanilla yogurt + 1/2 cup berries of choice

15) 1 low-calorie granola bar + 1/2 cup of milk

16) 1 whole grain waffle + 1/4 cup of mixed berries + sugar free syrup

17) 2 egg whites, scrambled

1) tuna fish mixed with pickle relish or mustard (can add fat free mayo too) and 5 fat free crackers and 1/2 apple

2) any Lean Cuisine or Weight Watchers Meal that is 5 or less fat grams per meal

3) deli turkey or deli ham with 5 fat free crackers and 10 grapes

4) salad with grilled chicken or shrimp (only lettuce and veggies) with fat free dressing (or 2 tsps of light dressing)

5) baked potato with 1/2 cup fat free cottage cheese or fat free ranch dressing

6) grilled or baked chicken marinated in BBQ sauce or fat free italian with 1/2 cup brown rice and steamed veggies

7) grilled or baked fish with 1/2 sweet potato and veggies

8) 1 cup whole wheat pasta with red sauce with chicken or shrimp in the pasta

9) grilled or boiled shrimp with cocktail sauce and veggies

10) vegetable soup

11) chicken noodle soup

12) 1 tsp tomato sauce, 1/4 oz fat free mozzarella cheese atop 4 whole wheat crackers

13) 1 slice whole grain bread with 1 oz lean ham or 1 oz fat free cheese

14) 3 oz baked chicken + 1/2 cup of green beans

15) salad: 1/2 cup salad greens, 2 oz grilled chicken, 1/4 cup raw carrots, 1/4 cup raw bell peppers, 2 tsp low calorie vinagrette dressing

16) 1 serving of low calorie beef and vegetable soup + 4 whole wheat crackers

17) 1/2 pita stuffed with 2 oz turkey, lettuce, and tomato

18) 2 oz baked fish + 1/2 cup broccoli

19) 1 medium baked potato + 1 oz grilled chicken, 1 oz cheddar cheese, 1/4 cup chopped tomatoes

20) 2 oz turkey + 1/2 cup mashed sweet potato with 1 tsp of margarine and 1 tsp of cinnamon

21) 1/2 cup refried beans, fat free sour cream, and salsa on a whole wheat tortilla

1) any fruit

2) fat free popcorn

3) 100 calorie snack pack (only 1)

4) yogurt

5) turkey or ham slices from deli

6) 1 piece of laughing cow cheese with 5 fat free crackers

7) kiddie size frozen yogurt (sugar free/fat free) from TCBY

8) 1 small peach, plum, apple or orange

9) 1 low fat, no sugar added ice cream sandwich

10) 1/2 cup light yogurt

11) 1 oz fat free cheese with 3 whole wheat crackers

12) 1 low calorie granola bar

13) 1/2 cup vanilla fat free, no sugar added ice cream

14) 1/2 cup sugar free jello or pudding

15) 17 grapes + 1 oz fat free cheddar cheese

16) 1 small while grain bagel + 1 oz fat free cream cheese

17) 1 no sugar added juice popsicle

18) 1/2 cup etamame (soybeans)

19) 1 small apple with fat free caramel