Optimal Snacking

Since what constitutes a "snack" has not been defined, it is easy to understand why your patients and clients may be unsure of how to best incorporate snacking into a healthy diet without consuming excess calories. While preventing between-meal hunger, snacking can also help satisfy a craving for a certain texture (e.g. crunchy or smooth) or taste (e.g. sweet or salty). The optimal snack, like some of those included in the meal plans below, can also serve to meet nutrient needs not otherwise addressed in meals themselves.

Here are a few examples of a balanced daily meal plan including snacks:

Meal Plan A
Meal Plan B
Breakfast
Breakfast

Egg white omelet with onions, peppers, mushrooms, and low fat cheese

1 cup diced melon

8 ounces nonfat milk

2 slices egg white French toast on whole wheat bread topped with sliced strawberries and bananas

2 slices turkey bacon

6 oz. coffee

Lunch
Lunch

1 chicken and low fat cheese quesadilla on a whole wheat tortilla made with nonstick olive oil spray

1 cup spring mix salad with cherry tomatoes and sliced cucumbers and balsamic vinaigrette

8 oz. water

Turkey, mustard, tomato, spinach, and provolone in a whole wheat pita

6 oz. nonfat yogurt

1 cup of grapes

8 oz. water
Afternoon Snack
Afternoon Snack

1 oz. STACY'S® Pita Chips

2 Tbs. Sabra hummus

 

1 oz. FRITOS® Corn Chips

2 Tbs. bean dip
Dinner
Dinner

4 oz. grilled salmon

½ cup wild rice

1 cup steamed veggies

8 oz. water

1 cup whole wheat spaghetti with Bolognese sauce

1 cup spring mix salad with cucumbers and cherry tomatoes and balsamic vinaigrette

8 oz. water
After Dinner Snack
After Dinner Snack

2 pieces chocolate almond biscotti

8 oz. nonfat milk

Baked apple with cinnamon, sprinkled with low fat granola

8 oz. nonfat milk

Provides approximately 1,700 calories, 1,500mg sodium, and 52g fat. Information attained from the USDA Nutrient Database, Release 22.

Provides approximately 2,000 calories, 2,100mg sodium, and 65g fat. Information attained from the USDA Nutrient Database, Release 22.

Meal Plan C
Meal Plan D
Breakfast
Breakfast

1 cup whole grain cereal topped with slivered almonds and fresh berries (may be thawed from frozen)

1 cup skim milk to top cereal

4 ounces 100% orange juice

¾ cup serving oatmeal with a pinch of cinnamon, 2Tbs chopped walnuts, and ¼ cup dried cranberries

6 ounces nonfat yogurt

4 ounces 100% orange juice

Lunch
Lunch

Chicken Lettuce Wraps

  • 2 large iceburg lettuce leaves (for wraps)
  • 2 ounces pre-cooked, diced chicken breast
  • 1/3 cup broccoli slaw
  • 2 tsp toasted sesame seeds
  • 1 Tbs Low Fat Asian Sesame Salad Dressing

1 apple, sliced

8 ounces water

Mediterranean-Style Tuna Salad

  • 1 6 ounce can of tuna in water
  • ½ cup halved cherry tomatoes
  • ¼ cup canned cannellini beans, rinsed
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • Salt, pepper to taste

Mix all ingredients in a bowl; fill one whole wheat pita with mixture and enjoy

½ cup cantaloupe

1 cup skim milk

Afternoon Snack
Afternoon Snack

1 ounce SUNCHIPS® Snacks

2 Tbs homemade guacamole

8 ounces water

1 ounce TOSTITOS® Tortilla Chips

2 tablespoons salsa

8 ounces water

Dinner
Dinner

Hamburger:

  • 3 ounces lean hamburger meat
  • 2 ounce whole wheat hamburger bun
  • Mustard, lettuce, tomato slice

1 cup salad greens with sliced cucumber

1 tablespoon light salad dressing

¼ cup cooked broccoli

Chicken Stir-Fry:

  • 3 ounces chicken
  • ¼ cup diced bell peppers
  • ½ cup bok choy
  • ½ cup mushrooms
  • 1 cup peapods
  • ½ cup shredded carrots
  • ¼ cup sliced almonds

½ cup brown rice

After Dinner Snack
After Dinner Snack

1 cup fresh (or thawed from frozen) raspberries topped with ½ cup frozen yogurt and low-fat whipped topping

4 strawberries dipped in dark chocolate

 

Provides approximately 1,700 calories, 1800mg sodium, and 55g fat. Information attained from the USDA Nutrient Database, Release 22.

Provides approximately 2,000 calories, 1,500mg sodium, and 70g fat. Information attained from the USDA Nutrient Database, Release 22.