To keep your appetite in check, make sure those 100 to 200 snack calories contains a bit of protein, fiber, and fat, along with some carbohydrate. These kinds of balanced snacks — like peanut butter on an apple, for example, or a string cheese with a pear — will satisfy your appetite as well as help reduce the amount of food you’ll eat at the meal that follows. Note, 1 nut is approximately 7 to 9 calories, so if you are eating large handfuls of nuts, the calories will add up quickly. Again, be mindful of portions.

In between your meals, which will roughly hover around 300 to 400 calories (x 3=900 calories) will be 2 snacks. Aim for about 200 calories for each snack. Besides grab and go snack bars (read labels if you are eating many of these and beware of hidden ingredients like high fructose corn syrup and partially hydrogenated oils) here are some other whole food options:

100 +/– calorie snacks: 153194954 (2)

1 piece string cheese
1 cup grapes
1 cup strawberries
1 large apple
10 baby carrots with ¼ cup hummus
An orange and 5 or 6 almonds
10 cashew nuts
10 almonds
2 ounces of lean roast beef or turkey
Half a small avocado
1 hard boiled egg, ½ sliced cucumber
¼ cup brown rice with 1 fresh tomato and ½ ounce hard cheese
4 mini rice cakes with 2 tablespoons low-fat cottage cheese
3 ounces low-fat cottage cheese and 3 whole-wheat crackers
¼ cup fat-free ranch dressing with mixed raw veggies
1 small baked potato with ½ cup salsa and 2 tablespoons of fat-free sour cream
1/3 cup of unsweetened applesauce with 1 slice of whole-wheat toast, cut into 4 strips for dunking
A 5-ounce tossed salad with lettuce, tomato, cucumber and ¼ cup fat-free dressing
10 ounces coconut water
¾ cup cooked edamame
Nonfat or soy latte (no flavor syrups or sugar added)

200 +/– calorie snacks:

25 almonds
¾ cup strawberries with ½ cup nonfat cottage cheese
4 ounces grilled chicken
Turkey and cheese roll-ups (144 calories) Cut one part-skim mozzarella cheese stick in half lengthwise. Roll about 1 ounce of sliced roasted turkey breast around half of a part skim mozzarella cheese stick and repeat with the remaining cheese and turkey to make a total of two roll-ups.
3 ounces deli turkey slices with an ounce of lowfat cheddar cheese
1 apple with 1 tablespoon plus one teaspoon peanut butter or almond butter
2 tablespoons hummus with 6 raw or whole grain crackers
½ cup slow cooked oatmeal with ½ cup nonfat milk
6 whole wheat or multi-seed gluten-free crackers with two teaspoons of peanut butter (or any nut butter)
½ baked sweet potato
1 whole wheat english muffin with 1 hard boiled egg, sliced tomato, lettuce and onion
1 small (4 in. diameter) whole wheat pita with ¼ cup babaganoush
2 ounces shrimp cocktail with ¼ avocado and 1 tablespoon cocktail sauce

Download a PDF of How to Eat and “Get Your Awesome On!” (you can also learn about the preferred foods in the plan, portion control and see a glossary of terms). To get started, click here to see the first week’s meal plan and recipes or download a PDF: Meal Plan and Recipes – Week 1