Snack Options
Select 1 to 2 snacks each day.
- 6 oz. Greek yogurt (low-fat, nonfat, plain or flavored) + ½ cup berries
- ½ cup pumpkin seeds (in shell)
- Apple + 1 level tablespoon nut butter
- String cheese + orange
- ½ cup sunflower seeds (in shell)
- Skim latte (skip sugar) + banana
- ¼ cup hummus + veggies
- Celery sticks with 2 level tablespoons nut butter
- 4 cups light popcorn (or 150 calories of any brand)
- ¼ cup (about a handful) preferred nuts (walnuts, pecans, peanuts, almonds, shelled pistachios)
- ½ cup of pistachios (in shell)
- Turkey-Bell Pepper Roll-Ups: 3 ounces turkey rolled with bell pepper sticks dipped in mustard or hot sauce
- 1 cup steamed edamame (in pod)
- Small frozen yogurt
- 2 rice cakes, each topped with 1 teaspoon nut butter
Photo courtesy of Today.com
Non-Starchy Vegetables List
Enjoy unlimited non-starchy vegetables, plain (raw or cooked), at any point during the day.
- Artichokes/artichoke hearts
- Asparagus
- Beets
- Bok choy (Chinese cabbage)
- Broccoli, Broccoli rabe, Broccolini
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Dark green leafy vegetables:
- Beet greens
- Collard greens
- Dandelion greens
- Kale
- Mustard greens
- Spinach
- Swiss chard
- Turnip greens
- Eggplant
- Fennel
- Green beans
- Jicama
- Leeks
- Lettuce (all varieties)
- Mushrooms
- Okra
- Peppers (all varieties)
- Pickles
- Pumpkin (fresh, frozen/canned—must say “100% pure pumpkin,” no sugar added)
- Radicchio
- Radishes
- Rhubarb
- Snow peas
- Spaghetti squash
- Spinach
- Sprouts (all varieties)
- Summer (yellow) squash
- Tomatoes
- Water chestnuts
- Watercress
- Zucchini
