SNACK & MEal Ideas
Snack Ideas
Trader Joe’s Snacks:
Meal Ideas:
Recipes for meals at home
General Guidelines for Eating at Restaurant:
Mexican Restaurants
Reminders and Tips:
• Moderation is key. It is okay to indulge once in awhile, but to stay healthy you shouldn’t make eating fast food a habit.
• Eat mindfully. Eat slowly. It will give you and your stomach time to register that you are full.
• Do not hesitate to special order your food! Ask for things without mayonnaise or bacon. Ask for dressings on the side so you control the amount you put your salads. Also ask to substitute sides, such as a side salad instead of fries.
• Drink water with your meal. Soda is source of hidden calories and can turn a healthy meal into a bad one. Try drinking water with lemon or enjoy unsweetened ice tea for something different.
Look for the "lighter" section on the menu - these options will help keep you on track!
- ½ cup cottage cheese with ½ cup strawberries
- Hard boiled egg and one serving of whole wheat crackers
- ½ apple with 1 tbsp peanut butter
- 1 cup carrots with 2 tbsp hummus
- Pineapple Coconut Energy Bites
- ½ -1 cup edamame
- Roasted sweet potato slices with peanut butter
- 2 ounces of tuna on a piece of toast or with a serving of crackers
- 3 cups of popcorn with 2 tbsp parmesan cheese
- ½ cup roasted white beans
- Raw Broccoli Balls
- 6 ounces of nonfat plain Greek yogurt with ½ cup berries
Trader Joe’s Snacks:
- Savory Thin Mini Rice crackers with Hummus
- Savory Thin Mini Edamame Crackers with hummus
- Organic Hemp Seed Bars
- Gluten Free Norwegian Crisp bread with hummus
- Organic String Cheese and crackers
Meal Ideas:
Recipes for meals at home
- Baked Salmon: https://www.wellplated.com/baked-salmon-in-foil/
- Hummus-Veggie Wrap: https://www.tasteofhome.com/recipes/hummus-veggie-wrap-up/print/
- Pasta Salad: https://www.thechunkychef.com/mediterranean-pasta-salad/#wprm-recipe-container-8397
- Peanut Butter Oatmeal: https://tasty.co/recipe/peanut-butter-oatmeal
- Chickpea Salad: https://www.spendwithpennies.com/chickpea-salad/
- Stuffed Bell Peppers: https://www.bettycrocker.com/recipes/mediterranean-stuffed-peppers/f2fa971b-dc31-414c-97ea-b9718860be42
General Guidelines for Eating at Restaurant:
- Choose: Whole Grains, Healthy Fats (oil based dressing & sauces), Vegetables, and Lean Protein Sources:
- Poultry without skin
- Nonfat or low-fat dairy products
- Legumes
- Eggs
- Nuts
- Soy
Mexican Restaurants
- Limit the chips!
- Choose grilled chicken and fish entrees
- Try to avoid fried tortillas and stick with a “soft” tortilla
- Order tacos or a la carte items to easily control portion size
- Ask if you can get the burrito “naked” (without the tortilla) to control sodium and carbohydrate intake
- Replace cheese and sour cream with healthy toppings: salsa, black beans, avocado
- Choose a grilled chicken option
- Ask for the burger without the bun
- Skip the fries and add in a side salad with vinaigrette
- Salads are a good option but watch out for the high fat dressing and toppings
- Choose whole wheat pasta if available
- Focus on tomato or oil based sauces
- Grilled chicken options are best (be careful of breaded options)
- Don’t over do it on the bread! Save your appetite for the main meal or get a broth soup and salad as an appetizer
- Choose wheat bread and lean meats (turkey/chicken)
- Load up on the veggie toppings for maximum nutrients
- Low fat cheese
- Condiments: mustard, light mayo, olive oil & vinegar
- Limit high fat meat toppings and stick with vegetables
- Choose a thin crust or flatbread option
Reminders and Tips:
• Moderation is key. It is okay to indulge once in awhile, but to stay healthy you shouldn’t make eating fast food a habit.
• Eat mindfully. Eat slowly. It will give you and your stomach time to register that you are full.
• Do not hesitate to special order your food! Ask for things without mayonnaise or bacon. Ask for dressings on the side so you control the amount you put your salads. Also ask to substitute sides, such as a side salad instead of fries.
• Drink water with your meal. Soda is source of hidden calories and can turn a healthy meal into a bad one. Try drinking water with lemon or enjoy unsweetened ice tea for something different.
Look for the "lighter" section on the menu - these options will help keep you on track!