


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
VEGETARIAN
PROTEIN: 1 oz/30g tempeh
CARB: 1.5 cups cooked cabbage/beans
FAT: 1 teasp satay sauce
PROTEIN: 1 Tablesp plant based protein in water with cinnamon
CARB: 1/2 apple - cut into rounds
FAT:4 nuts (cashews, Brazils, almonds)
PROTEIN: 1 Tablesp plant based protein in yogurt
CARB: 1 cup berries
FAT:1 Tablesp coconut yogurt
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
PROTEIN: 1 boiled egg
CARB: 1/4 cup kidney beans
FAT: 1/2 Tablesp guacamole
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
-
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
