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Wednesday, August 30, 2006
Quickie Snacks and Meals Lists for Busy People
The Atlanta Journal-Constitution
The questions I’m asked most often asked is about easy snacks for people on the go. Feel free to add to the list and share with the other readers.
Pocket Snacks
Nuts – Almonds, Walnuts, Pecans etc Soy Nuts Dried Fruit: Unsalted or lightly salted pretzels Granola Grape Nuts Muesli, raw no sugar Meal Replacement Bars
Drawer and Cupboard Snacks
Canned Tuna* Canned Salmon* Canned Chicken* Wheat Bread Instant Oatmeal Almonds, Walnuts, Pecans Raisins * Preferably salt free and packed in water
Cooler Snacks
Raw Vegetables Fruits Peanut Butter Cottage Cheese Low Fat Cheese Sticks Yogurt nonfat, no sugar Boiled Egg Whites Meal Replacement Drinks
Drinks
Water Nonfat Milk Soy Milk Tea Green or Black Diet Soda
Quick Breakfasts
Instant Oatmeal, unsweetened, unflavored Protein Powder Whole Grain Breads and Cereals Boiled Eggs Protein Smoothie
Quick Lunches
Yogurt, low fat, nonfat Almonds 1 oz Protein Bar Grilled Chicken/Turkey or Tuna Salad Sandwich
Quick Dinners
Steamed Vegetables Salads Skinless Chicken Breast, Turkey Seafood, Sirloin Steak Cereal w skim milk
Desserts
1 piece fruit 1 cup fat-free plain or artificially sweetened yogurt 1 large whole-wheat pretzel _ cup fat-free ice cream or frozen yogurt 2 kiwi fruits 1 low- fat or fat-free brownie 1 piece fruit with _ cup sorbet 1 4 oz fat-free pudding 1 oz Dark Chocolate
Remember if your goal is to lose ‘Fat’ the process is a steady .5 to 2Lb loss weekly. Drink 8 – 10 glasses of water daily. Stay away from foods containing sugar, salt, hydrogenated vegetable oils, transfats and high fructose corn syrup. Good luck
