SNACK IDEAS

 

When putting together these snacks, remember to use one or two portions from each of the sections. That is, one/two portions from the Protein section, one/two portions from the Carb section and one/two portions from the Fat section. 

 

Refer to your meal breakdown in your manual that you and Vicki designed together to fit your lifestyle as to whether you need a 1 or 2 balanced portion snack and when to have it. In addition, if you more ideas you and Vicki can design these together. 

 

Simply double the 1 portion snacks below if you are on 2 portions for a snack. This can be quite common for an afternoon snack. 

 

CONSTRUCT YOUR OWN



PROTEIN: 1 Egg

CARB: 1 Peach or 1/2 Apple

FAT: 4 nuts (cashews, Brazils, almonds)

 

PROTEIN: 1.5 oz sliced turkey breast

CARB: 2 tomatoes - cut into crackers

FAT: 1 tsp pesto

 

PROTEIN: 45g/1.5 oz sliced ham

CARB:1/4 cup hummus & 1 cup veg sticks

FAT:included in hummus

 

PROTEIN: 45g/1.5 oz smoked salmon

CARB: 1 cucumber - cut into crackers

FAT: 2 tsp lite cream cheese

FREE: Capers, lemon wedge

 

PROTEIN: 1 sausage 

CARB: 2 tomatoes - sliced

FAT: included in sausage

 

 

PROTEIN: 30g/1 oz tuna

CARB: 1/4 cup black beans

FAT: 1/2 Tablesp guacamole

 

PROTEIN: 30g/1.5 oz smoked salmon slices or tuna with a touch of mayonnaise 

CARB: Rice-less sushi using nori, cucumber, sprouts

FAT: 1/8 avocado

 

RECIPES

• Turkey Hummus Mustard Veg Crackers

• Smoked Salmon Cucumber Crackers

 

VEGETARIAN



PROTEIN: 1 oz/30g tempeh

CARB: 1.5 cups cooked cabbage/beans

FAT: 1 teasp satay sauce

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PROTEIN: 1 Tablesp plant based protein in water with cinnamon

CARB: 1/2 apple - cut into rounds

FAT:4 nuts (cashews, Brazils, almonds)

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PROTEIN: 1 Tablesp plant based protein in yogurt

CARB: 1 cup berries

FAT:1 Tablesp coconut yogurt

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TOFU PUDDING

PROTEIN: 30g/1 oz silken Tofu (mashed)

CARB:1/2 cup pineapple or 1 cup berries

FAT:1 Tablesp coconut cream or coconut kefir

FREE: cinnamon, nutmeg, vanilla

THIS CAN BE USED AS A BREAKFAST ALSO

 

PROTEIN: SILK 'simply plain' soy yogurt

CARB: included in above

FAT: included in above

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PROTEIN: 1 boiled egg

CARB: 1/4 cup kidney beans

FAT: 1/2 Tablesp guacamole

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PROTEIN: 1 boiled egg or 1 oz/30g Tempeh

CARB: 1 cup cherry tomatoes + 1 cucumber

FAT: 1 teasp pesto or 1/2 Tablesp guacamole

MUFFINS & BALLS

• Peach & Bran Muffins - 1P1C1F

• Blueberry Flax Muffins - 0.5C1F

• Blueberry & Almond Muffins - 1P1C1F

• Coconut Nut Balls - 1P1F

• Nut butter Choc Balls - 1P1F

• Oat Chocolate Bran Bars - 1P1C1F

• Baked Apple Custard - 1P1C1F

• Oat bars 1P1C1F

• Lemon Slice - 1P1C1F

• Choc Chip Fatties - 1C1F

• Chocolate Bean cookies - 1C1F

• Banana Bread - low carb - 1P1C3F

• Pomegranate Oat Snack Cups - 0.3P1.5C1F

• Chocolate Almond bars (no bake) - 1P1F

• Pumpkin Blondie Protein Bars - 1P1C1F

• Superseed Choc Protein Bars - 1P1C1F

• Zucchini Brownies - 1P1C1F

• Lemon Coocnut Kefir Pops - 2C 0.5F

• Pumpkin Orange Mufins - 0.5C1.5F

• Chocolate Pudding - 0.5P0.5F

• GELATIN RECIPES