Sample fueling Breaks – (low Glycemic and no higher than 100 Calories)
3 oz mixed nuts (a small handful)
10 almonds and celery stick
29 pistachios
12 cashews
20 peanuts
2 tbsp sesame seeds
Brazil nuts. Great for getting your selenium
½ sliced apple with 3 walnuts
½ apple with 2 tsp natural peanut butter. Make sure it’s all -natural peanut butter: just peanuts and salt
½ cup fresh strawberries with 2 tbsp light whipped topping
1cup fresh cherries
1 medium apple
½ cup blueberries (high glycemic) 0r strawberry (lower glycemic) with a dollop of yogurt
1 orange
1pear
½ peach with 2 tbsp yogurt
2 cups raspberries
30 raisins
Fresh veggie mix – 1 cup broccoli, red pepper, cauliflower with 1 tbsp. low -fat ranch dressing
6 pieces basil, sliced tomato and hummus.
Herbal lentils and one tomato
Celery sticks with 1 tbsp natural peanut butter
1 cup fresh spinach salad with olives
¼ cup egg salad with lettuce or endive
Half small avocado
Cauliflower (size of paperback)
1 cup tomato and cucumber soup
¼ cup guacamole. Combine avocado, tomato, lime juice, and hot pepper to taste.
Basil, tomato, and hummus (1 tomato)
Grilled portobello mushroom sprinkled with cheese
5 cherry tomatoes with one portion cheddar cheese (size of two AA batteries)
½ cup endive and cottage cheese spread. In a food processor or blender, mix cottage cheese, red pepper, fresh parsley, chives, and chopped jalapeno. Spread on endive.
Eggplant pizza slice. Sprinkle a slice of eggplant with oregano and roast. Melt cheese on top
1 cup vegetarian chili
½ cup edamame (soybeans)
Half red bell pepper dipped in 2 tbsp hummus
½ cup cucumber slices
1 cup large dial pickle
1 carrabolla (starfruit)
2 cups baby carrots
2 celery sticks with 1 tsp natural peanut butter
¼ cup hummus and avocado dip with 3 celery stalks
1 cup mashed lentils and tomatoes
Vegetables and dip – choose either ½ cup cucumber slices, 6 celery sticks, 6 slices red pepper, or ½ cup raw broccoli florets and dip into 2 oz fat-free, sugar – free ranch dressing
1. Cup bean and chickpea salad. Toss diced celery, green pepper, cooked red beans, cooked chickpeas and fresh parsley together with low -calorie balsamic vinaigrette
1/3 cup low – fat cottage cheese with 4 olives
Yogurt with ¼ cup berries. Yoplait light plain yogurt is a great choice.
½ cup cottage cheese and ½ medium tomato
1 yoplait light smoothie
½ cup low – fat cottage cheese with 5 strawberries
1 serving of string cheese
3 oz frozen nonfat yogurt
1 square 70 % or higher dark chocolate with 5 almonds
1 whole deviled egg. Cut a hard- boiled egg in half, mix the yolk with hummus, and fill the egg
1 cup of soup (cream of tomato, cream of chicken, chicken noodle, or vegetable)
1 slice whole grain bread (such as fiber for life) with 2 oz fat -free turkey breast
1 slice wasa crispbread with 1 oz smoked salmon
½ cup couscous with celery sticks
1 slices melba toast
1 slice wasa crispbread and ½ sliced tomato